This Breakfast Routine May Slow Brain Aging, Says Science

It is a normal part of the aging process that the body undergoes various kinds of changes. While you’ll notice changes in your joints, skin, bones, muscles, and even your ability to manage your weight, one of the most frustrating changes that comes with aging can occur in your brain. Age-related cognitive decline is an expected part of aging, but there are steps you can take to slow it down. In fact, having the right morning breakfast routine may help slow the aging of the brain.

Before we get into our breakfast routine, let’s take a look at what affects how quickly your brain ages. Cognitive decline can be influenced by a number of factors, including activity levels, sleep duration, whether a person smokes, and overall diet. Based on these factors, there is a long list of steps you can take to maintain cognitive health as you age, according to the National Institute of Aging. This includes keeping your mind active, monitoring your blood pressure, staying social, limiting alcohol and tobacco consumption, and eating nutritious foods.

If you’re looking to introduce more brain-healthy habits, a morning routine is a great place to start. This is why we’ve created a 4-step breakfast routine to slow brain aging, based on expert opinion from nutritionists and scientific studies.For more information, read on, and then read on to find out what’s the worst thing about your brain. Check out these 5 foods.

The first step in your breakfast routine technically starts the night before. This is because you have to prepare yourself to get the right amount of sleep. According to a recent study published in sleepy, shorter nights of rest are associated with faster cognitive decline and brain aging. So go to bed as early as possible the night before and be free to wake up at a time that will give you a good rest.6254a4d1642c605c54bf1cab17d50f1e

When you wake up, the next thing you want to do is a glass of water. Your body naturally loses fluids and electrolytes overnight, especially if you sleep with your mouth open.Dehydration can also be worse in the morning if you eat salty food, drink alcohol, or take dehydrating medications before bed. The forefront of molecular life sciencedehydration can accelerate the aging process in the brain of people with dementia. It’s an easy way to replenish your body on your turn.

As you age, it’s important to keep your body active for brain health. So the next step in your daily routine is to incorporate a little exercise. This includes light yoga, brisk walks, trips to the gym, biking, or even a fun morning dance session. Consistent movement helps improve anxiety, memory, problem solving, and emotional balance, according to the CDC. One study found that dementia was nearly twice as common in adults who were more active and did not exercise regularly than in those who led more active lifestyles.

However, it’s a good idea to refuel your body with light snacks, for example fruits and nuts, before exercising.

“Wild blueberries and walnuts fuel your body with nutrients that support brain health and can be maintained, including a little exercise in the morning,” he says. Lauren Manaker, MS, RDNRegistered Dietitian, Author first time mom pregnancy cookbook When Enhance male fertility“Specifically, eating walnuts may slow cognitive decline in high-risk groups, and eating wild blueberries may help older adults with slow cognitive processing think faster.” .”

Manaker also suggests drinking a cup of green or black tea early in the morning. “The caffeine and L-theanine in tea can improve cognitive function, improving mental clarity and work performance throughout the day,” says Manaker. “In fact, in a cross-sectional study, participants who drank more tea reported less fatigue and higher levels of subjective task performance.”

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Eating a balanced breakfast may be one of the most important steps in your morning routine. This is a great way to pack in important brain-healthy nutrients.

“After exercise, having a balanced breakfast that includes a choline source such as eggs can help energize your brain,” says Manaker.

Trista Vest, MPH, RD, LD Balance One Supplements adds that the inclusion of antioxidants and important minerals such as iron, magnesium and zinc can also aid cognition as we age.

“Iron is needed to carry oxygen to the brain and is found in foods such as red meat, eggs and fortified grains. Magnesium is involved in brain function and is found in nuts, leafy green vegetables and whole grains. Found in grains, zinc is involved in the synthesis of neurotransmitters, found in animal proteins, nuts and seeds,” says Best. Breakfast options with the highest antioxidant content include berries, cherries, apples, prunes, pecans and spinach.”

Once you’ve chosen a hearty and balanced breakfast, you may want to enjoy it with friends and family, or while calling someone you haven’t spoken to in a while. This is because studies have shown that it can improve cognitive performance in people. So, regardless of your age, talking to your loved ones while you eat can help keep your brain sharp and help you develop the habit of staying social as you age.

Another way to enjoy breakfast while improving your cognitive health is to play mind games and puzzles while eating. Studies show that brain games can help improve memory, attention, and concentration in the short term. Some studies have even found that it may have long-term effects in reducing the risk of dementia.

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For coffee lovers, the final step in this routine is to indulge in your favorite joes. There are multiple research studies supporting the relationship between caffeine consumption and cognitive performance, especially in older adults. Some studies have found that drinking coffee regularly may reduce the risk of Alzheimer’s disease and dementia. As mentioned earlier, beverages such as tea can have positive effects on brain health.