To function effectively, our brain needs to be continually stimulated. The more he works, the better he is. But we can also boost it by other means. Tips for a brain at the top.

1. Play sports to make neurons

A few years ago, the majority of scientists were convinced that the brain took its final form a few years after birth and that any subsequent changes could only be negative: loss of neurons due to the consumption of alcohol and other toxic substances, brain damage caused by shocks to the head, degeneration related to age or disease. It was believed that the adult brain was unable to make new cells. But we were wrong! The brain of an adult continues - partially - to make some. This process, called neurogenesis, is stimulated by physical exercise. Sport has a beneficial influence on the skills needed for reflection and strategy development. The effects are greater for those who train regularly for at least 30 minutes, for a minimum of six months. Moving is good for the heart and arteries, which provide oxygenation and diet of the brain, two factors essential to its proper functioning. If the brain represents only 2% of the total volume of the human body, it consumes not less than 20% of the oxygen inhaled by the lungs and 25% of the global energy supply. When the intake is insufficient, the pulse weakens. To satisfy the needs of this energy-consuming brain, the heart and arteries must function optimally.

Playing sports also influences brain chemistry and, more specifically, substances that play a role in internal communication, neurotransmitters. After a hard day's work, for example, you just have to put on your sneakers for a jog or a bike ride, so that the fatigue flies away and gives way to a feeling of well-being. The physical exercise gives, indeed, a sacred whip. Why ? Simply because when we play sports, our body releases endorphins, de-stressing neurotransmitters that promote concentration after exercise.

2. Consume fish and flax seeds

Our brain is made up of 60% fat and these fats accumulate several functions. But, as with all organs elsewhere, one type of fat is not the other. Saturated fats, the cause of atherosclerosis (narrowing of blood vessels and poor blood circulation), are bad for the brain. Not to mention the increased risk of stroke ... It must absolutely limit its consumption of saturated fats.

Our brain claims poly-unsaturated fats that contain fatty acids essential for healthy neurons. These are the famous omega 3 and 6. In principle, it must be consumed in equivalent proportions. But Western-type diet provides significantly more omega 6. Result? The intake of arachidonic acid (the omega-6 fatty acid that the brain must draw from the diet) is often too important. However, an excess of omega-6 increases the level of prostaglandins, substances that can cause inflammation of the vascular walls, which in turn leads to the formation of clots in the blood.

In addition to arachidonic acid, the brain also needs DHA, a second essential fatty acid that we spare you full name. It is found mainly in oily fish such as salmon, mackerel, sardines, herring ... as well as in linseed oil. Few people have enough DHA. Studies have shown that deficiency is frequently associated with memory problems. We will not hesitate to register once or twice a week fatty fish on the menu and to season its salad of linseed oil, or even to consume linseed for breakfast.

3. Prevent vitamin B deficiency

Vitamins are not only essential for metabolism, they are also essential for the proper functioning of memory. It is mainly the B vitamins that influence the production of specific neurotransmitters.

Deficiencies mainly threaten those who follow a low-calorie or imbalanced diet, as well as those who abuse alcohol. It is suspected, for example, that vitamin B1 deficiency can cause drowsiness and a longer reaction time. In alcoholics, it can cause Korsakov's syndrome, which is characterized by memory problems and problems of spatial and temporal orientation. A lack of vitamin B2 is cause of stress. Vitamin B12 deficiency causes mental confusion and is suspected to be the cause of one of the forms of dementia. The process is unfortunately irreversible. Neurons destroyed by vitamin B12 deficiency can not be restored. Vitamin B12 deficiency can be caused by a poor assimilation of this vitamin (which is why a supplement is often prescribed).

Vegetarians are also at increased risk of deficiency because B12 is contained only in foods of animal origin. Folic acid, or vitamin B9, is necessary to prevent any risk of irritability, memory problems and slow thinking.

4. Drink a lot of water

Dehydration is a serious threat to the brain and many of us do not drink enough. To do well, you must consume at least a liter and a half of water a day! When you play sports or it's hot, you have to drink a lot more. Coffee, tea and alcohol do not matter! They are, in fact, diuretics and make us lose water. As soon as you feel thirsty or start having a headache, you are already short of water. Dehydration is accompanied quite quickly by mental confusion, problems of concentration and immediate memory. This explains why in summer, during hot weather, some elderly people seem visibly dazed. They simply forgot to drink enough!

5. Stabilize your glucose level

The brain draws most of its energy from the glucose that the body makes from the carbohydrates provided by the diet. Enzymes in the digestive tract turn them into glucose. This glucose is absorbed in the blood and allows the brain to refuel.

But not all carbohydrates are equal. Simple carbohydrates (eg sugar) are quickly converted into glucose. This sudden increase in glucose causes the pancreas to produce a lot of insulin to lower it. This reactional hypoglycaemia hinders the concentration and proper functioning of the immediate memory. In schools, teachers have noticed that their students are often less attentive after recess, because of the sudden drop in blood sugar levels following the taking of a snack and a soda (all two rich in fast sugars).

To keep our brain in top condition, we need carbohydrates that can maintain a good energy level in the blood for a long time. These are the complex carbohydrates found in abundance in whole grains and most vegetables. Their transformation into glucose takes place much more slowly and the level of glucose in the blood remains much more stable.

6. Eat a lot of antioxidants

Free radicals are byproducts of cellular metabolism. These are hyper-reactive particles that try to bind each other by all means and thus damage healthy cells. This oxidation process (which can be compared to rust attacking iron) is continuous. Some cells, such as neurons, are particularly vulnerable to free radicals. Fortunately, the body produces its own antioxidant substances, able to fight them, thus preventing damage. But, over the years, the production of antioxidants is decreasing. In addition, if we adopt an unhealthy lifestyle (diet too fat, alcohol, cigarettes ...), we impose the brain an excessive effort. The solution ? Make sure you eat antioxidant-rich foods every day to minimize the damage. For that, one favors the vitamins C (red fruits, citrus fruits, Brussels sprouts, broccoli ...) and E (potatoes, olive oil, seeds of pumpkin and sunflower ...).

7. Get enough sleep

Lack of sleep is particularly harmful for the brain. It slows down and causes difficulties in concentration and reflection while affecting short-term memory. The basic rule to keep a healthy mind? Sleep enough. Here are some tips for sleeping well:

avoid exciting substances such as caffeine
do not give in to the little evening drink in the hope of getting better sleep. Alcohol can, in fact, make sleepy and facilitate sleep but disrupts deep sleep, the phase during which we recover the best
play sports for a healthy tiredness but never less than three hours before going to bed. It is necessary that the pulse and body temperature have time to return to normal before falling asleep. Also be sure to sleep in a cool room so that the body temperature can go down.
The brain involuntarily focuses on a multitude of stimuli. That's why, for example, the noise wakes us up. So remember to sleep in a quiet and quiet environment. No radio or TV in the room at bedtime.

8. Work in a rational way

Chaos in the job, chaos in the choke! Working in a methodical and orderly way makes it possible to better record information. This does not necessarily mean making a clean slate on his desk. Rather, it is a matter of prioritizing one's ideas and experiences and memorizing them according to the principle of associations of ideas.

When our existence is chaotic, memory and work capacity are affected. If you have to finish a job in a tight deadline, it is better to proceed step by step. As soon as some of the work is done, examine it with the necessary hindsight to see if it fits into the logic of the whole, then move on to the next step.

By proceeding in a systematic way, one uses better his capacities of memorization. By dispersing, one loses the thread of his ideas and imposes an excessive effort on his brain which, him, no longer distinguishes the essentials of the accessory.

9. Breathe as little toxins as possible

Neurotoxins (substances harmful to the brain) are everywhere: they are heavy metals, present in paints, solvents, weed killers, cleaning products ... One of the first things we notice in those who are often in contact with heavy metals is a decrease in memory abilities.

Carbon monoxide (released by defective heaters or water heaters but also present in cigarette smoke, exhaust fumes ...) can, too, jeopardize the proper functioning of the brain, because that he takes the place of oxygen in red blood cells. Carbon monoxide can damage the hippocampus and limit the transfer of information from immediate memory to long-term memory.

10. Manage your stress

Stress negatively influences the brain, and especially memory. It slows down, among other things, the fabrication of new neurons in the hippocampus. The so-called cortisol stress hormone is a well-known enemy of the hippocampus, so memory and the brain's ability to garner new information. To know how to fight against stress.

To be able to memorize information, the brain must be receptive to it. It is only in this condition that new information can be stored there. That means paying attention and not being busy. Anxious or depressed people are not in a position to retain anything. When you feel depressed, it is imperative to get help from a specialist, before starting to worry about his memory.

11. Make yourself happy

As we age, the number of receptors of a particular neurotransmitter, dopamine, decreases at the level of synapses between neurons. This messenger is strongly related to our feelings and acts mainly in the frontal lobes. When the activity of dopamine slows down, we lose its inhibitions and we say things that we would not have dared to say in normal times. Since this region of the brain also controls concentration, it is not uncommon for one to have the mind elsewhere.

To limit as much as possible the slowdown in the activity of dopamine, we can react by having fun: go to the cinema, read a good book, see his friends ... It feels good and it's good for the memory !

12. Never stop studying

Nothing like studies to stimulate your brain ... Rest assured, it does not have to be an applied science class! You just have to start learning a new language, take classes in computer science, nology, drawing or cooking. Many schools and training centers ensure that their best students are often 50+. Simply because they are motivated and they follow the lessons with passion. This little extra interest, added to their experience and wisdom, largely offsets the fact that they may be learning more slowly than younger people.