“Preventing Dementia: 7 Simple Exercises and Anti-Stress Tips to Improve Brain Health”

2023-05-29 20:51:02

Not everyone knows that it is possible to prevent dementia. Is it possible. Including using simple charging.

Seven simple exercises that are done regularly can help prevent the onset of dementia.

Their aif.ru was advised by a neurologist, head of the departments of neurology and medical rehabilitation of the Federal State Budgetary Institution “Central Clinical Hospital with a Polyclinic” of the UDP RF, Associate Professor of the Department of Fundamental Neurology of the Russian National Research Medical University. N.I. Pirogova, Senior Researcher at the Department of Medical and Social Rehabilitation of Stroke of the Research Institute of Cerebrovascular Pathology and Stroke, General Director of the ANO National Center for the Development of Social Support and Rehabilitation Technologies “Doverie”, consultant of the Dementia.net social project Alexander Komarov.

To improve memory and brain function, the following exercises are important:

1. Place two fingers of one hand – middle and index – and four fingers of the other hand on the table. It is necessary to alternately change the position of the fingers.

2. On one hand, show the “bunny” – index and middle fingers – on the other hand, index and little fingers. Change hands.

3. Clench your hands into fists. Lift the thumb of the left hand up, place the thumb of the right hand between the index and middle fingers. Change the position of your fingers.

4. Touch the tip of your nose with your left hand, touch your left ear with your right hand, change hands.

5. Alternately connect the fingers of both hands with the thumb.

6. Divide a sheet of paper into two parts. Take a pen in each hand and start drawing geometric shapes with both hands at the same time.

7. Stroop test (can be found on the Internet). The table consists of words written in different colors. In order of priority, name only the color in which the word is written, without pronouncing the word itself.

In everyday life, it is important to control yourself and remain optimistic. How to calm down and stop worrying? The best anti-stress tips have been collected in the gallery:

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Show light. Bright fluorescent lights are not what you need when you are feeling stressed. Instead, buy warm orange lamps and place them throughout your home. These small islands of light are much better at soothing the eyes and therefore helping to relax at home.

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Light candles. The process of lighting candles is a pleasure in itself. Since childhood, they have been associated with a holiday, something kind and magical. What’s more, scents like vanilla, lavender, or chamomile can trigger a chemical reaction in the brain that helps you relax. In particular, cucumber-scented candles are said to help with anxiety.

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Make pauses. The Swedish “fika” is a tradition of taking a break from work every day to enjoy a hot drink and sweet pastries (like a cinnamon roll!), in peace. Taking small breaks in a busy, difficult day, you switch and give yourself a break. This is an excellent prevention of overwork.

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Listen to music. Listen to songs that make you feel better and give you a good, positive vibe. Romantic ballads, songs from musicals, Christmas carols or Soviet classics – the main thing is that you like it. Half an hour on the way to work, in the car, at home – create a mood for yourself.

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Exit the room. Contrary to the advice of the classic, outdoor activities will not be a mistake and are strongly encouraged! If you still think Scandinavian advice is about staying at home, remember the joke that Finns are born with skis on their feet. Long walks, Nordic walking, ice skating, jogging – choose what you like best this time of year.

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Invite guests. Gather at home those with whom you are pleased to talk about plans for the future and recklessly play board games. If relations with relatives are a series of provocative questions, let it be a friendly meeting. Be “here and now”, communicate easily: do not discuss politics, money and health.

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Be alone with yourself. Turn off your devices, take a hot bath and be alone: ​​watch what you are thinking at this moment, whether you quickly relax or start to worry. Every day we do so many things, we run so fast that it does not give us the opportunity to pay attention to ourselves. And such awareness is the key to psychological health and balance.

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Make coffee. It’s probably no secret that Scandinavians are the biggest coffee drinkers in the world. Still, living most of the year in the cold and twilight, they know how to adapt. We do not encourage you to drink coffee in unlimited quantities, but if you also love this drink, a cup of aromatic brewed coffee is a great morning tradition that will set the mood. Unless you have contraindications to caffeine, of course!

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Decorate the house. Decorate your home not only for the holiday, but just like that. Garlands, candles, soft pillows, and home fragrances all help create a safe, pleasant, cozy space in your home that makes you feel good. The mere presence of it is therapeutic.

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Maintain balance. Like it or not, a balance between work and personal life is the main principle of preventing emotional burnout. In every profession, there can be overtime and big events from time to time, but if it happens regularly, you will leave yourself emotionally drained. Leave the office on time, create a rule like “no work after 8pm” and try to stick to it. You should definitely have a time when you can not check your smartphone and glance at the endless notifications. Sometimes even half an hour in “flight mode” is a great technique to reduce stress and anxiety.

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Read also: 5 scientific recommendations that really prolong life

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