Geef je hersenen een oplapbeurt, 7 tips om ze jong te houden!

Hersenen

De flexibiliteit van de hersenen

Je hersenen zijn verantwoordelijk voor een heleboel taken. Van het aansturen van je spieren, tot het reguleren van de bloedsomloop. Natuurlijk regelen ze ook de cognitieve vaardigheden zoals concentratie, aandacht, geheugen, creativiteit, redeneren en nieuwe dingen leren. Door goed voor je hersenen te zorgen ondersteun je deze cognitieve taken en vertraag je het verouderingsproces. Bovendien is een gezond brein minder vatbaar voor dementie en alzheimer.

Hoe oud je ook bent, je brein is constant nieuwe verbindingen aan het maken, onderhouden of juist aan het afbreken. De mate waarin de hersenen in staat zijn om nieuwe verbindingen te maken wordt ook wel neuroplasticiteit genoemd. Het maken van nieuwe verbindingen zorgt ervoor dat versleten hersencellen worden vervangen, je nieuwe vaardigheden kunt leren en dingen kan onthouden. Naarmate je ouder wordt, neemt de neuroplasticiteit van de hersenen af. Het is daarom belangrijk om door middel van voeding en leefstijl dit tegen te gaan. Met onderstaande tips willen we je een handje helpen.

Tip 1: Eet de juiste vetten

Je hersenen bestaan grotendeels (60%) uit vetten. Ze hebben zowel Omega-3, Omega-6 als verzadigd vet nodig. Uit onderzoek is gebleken dat vooral Omega-3 (o.a. visolie) en verzadigd vet het functioneren van de hersenen verbetert. Let wel op de verhouding tussen Omega-3 en Omega-6! Teveel Omega-6 in verhouding tot Omega-3 is namelijk ontstekingsbevorderend. Eet daarom regelmatig (vette) vis (zoals met name Haring, Makreel en Zalm – koop wel zoveel mogelijk biologisch of MSC-gecertificeerd), olijfolie, lijnzaad, roomboter en/of kokosolie. Suppletie met visolie (Omega-3) wordt sterk aangeraden.

Tip 2: Mineralen en vitaminen

Mineralen en vitaminen ondersteunen allerlei processen in het menselijk lichaam, ook in de hersenen. Zorg er dus voor dat je voldoende binnenkrijgt. Eet gevarieerd en neem een multivitamine. Om een paar voorbeelden te noemen: een tekort aan B-vitamines (B1, B6, B11/foliumzuur en B12) zorgt voor ernstige problemen in het zenuwstelsel. Vitamine C onderhoudt de bloedvaten waardoor hersengebieden minder snel beschadigen. En er zijn sterke vermoedens dat Vitamine D bijdraagt aan het goed functioneren van de hersenen en zelfs helpt bij het voorkomen van alzheimer.

Tip 3: Neem voldoende Antioxidanten

Vrije radicalen zijn stoffen die zich ‘misdragen’ en schade aanrichten aan het lichaam (en ook de hersenen). Antioxidanten helpen bij het beschermen van het lichaam tegen deze misdragers. Door voldoende antioxidanten tot je te nemen beperk je de schade, die aan je hersenen wordt aangericht.

Een aantal vitaminen en mineralen werken ook als antioxidant (zie vorige tip). Antioxidanten komen verder veel voor in groenten, fruit en kruiden. Thee (groene/zwarte thee) is ook een goede manier om antioxidanten binnen te krijgen. Ter aanvulling kan je ook een supplement met antioxidanten nemen.

Tip 3: Alcohol met mate!

We weten allemaal wel dat alcohol schadelijk is voor de hersenen. Dit geldt niet alleen voor jongeren waarbij de hersenen nog in ontwikkeling zijn. Ook op latere leeftijd zijn de hersenen vatbaar voor alcoholschade. Het drinken van meer dan 11 consumptieglazen per week is in verband gebracht met alzheimer en dementie, de taalkennis neemt af en de informatieverwerking wordt vertraagd. Het drinken van één glas per dag daarentegen, schijnt geen zichtbaar effect te hebben. Probeer je alcoholgebruik dus zoveel mogelijk te beperken.

Tip 4: Verminder stress

Het is geen geheim dat (langdurige) stress slecht is. Ook op de hersenen heeft het een negatieve invloed. Bij langdurige stress krimpen bepaalde hersendelen waardoor bijvoorbeeld het geheugen wordt aangetast, plannen lastiger wordt en je emoties minder goed onder controle kan houden.

hersenen

Tip 4: Beweeg (ja, daar heb je ‘m weer)

Sporten heeft een positief effect op de hersenen. Dit geldt voor zowel duursport als krachttraining. Lichaamsbeweging bevordert namelijk de doorbloeding waardoor hersencellen beter informatie kunnen verwerken, bovendien vertraagt het de veroudering van de hersenen omdat ze beter van voedingsstoffen worden voorzien.

Tip 5: Zet je kaken aan het werk

Kauwen is van groot belang voor je brein. Het verbetert namelijk (net zoals beweging) de doorbloeding waardoor hersendelen beter kunnen functioneren, de aandacht verbetert en het geheugen versterkt wordt. Op lange termijn kan kauwen zelfs herseninfarcten voorkomen en dementie vertragen. Je heeft hiervoor natuurlijk niet de hele dag door te kauwen. Zorg er wel voor dat je dieet niet uitsluitend uit voedingsmiddelen bestaat waar je nauwelijks op hoeft te kauwen (shakes, pap, soep, vla, yoghurt etc). Een dieet gebaseerd op alleen shakes is mede daarom ook een slecht idee. Kauwgom kauwen werkt ook. Door kauwgom te kauwen tijdens belangrijke taken zoals het maken van een toets kan de prestatie verbeterd worden doordat de hersenen beter doorbloed worden.

Tip 6: Daag jezelf en je hersenen uit

Hersenen hebben stimulatie nodig om flexibel te blijven en nieuwe verbindingen te maken en onderhouden. Net zoals je lichaam beweging nodig heeft om een goede functionaliteit te behouden, is het ook voor je hersenen belangrijk om ze te blijven prikkelen. Vooral nieuwe activiteiten stimuleren de hersencellen. Hier zijn een aantal dingen die je kunt doen:

  1. Neem een andere route naar je werk
  2. Zoek een (nieuwe) hobby
  3. Ga puzzelen (zoals kruiswoord, sudoku en raadsels). Gamen kan natuurlijk ook!
  4. Sporten (daar heb je ‘m weer), vooral sporten waarbij je nieuwe bewegingen moet leren zijn effectief. Een andere fiets,- of wandelroute doet ook wonderen
  5. Leer een nieuwe taal, muziekinstrument of vaardigheid
  6. Reis naar nieuwe plekken, maak kennis met een andere cultuur en eet nieuwe gerechten
  7. Verdiep je in nieuwe onderwerpen die je interesseren. Lees een boek, kijk een filmpje of woon een les bij
  8. Bedenk zelf een tip :)!

Tip 7: Zorg voor een goede nachtrust

Waarom we precies slaap nodig hebben is nog niet helemaal bekend. We weten wel dat tijdens de slaap groten delen van de hersenen gestimuleerd worden, informatie beter wordt opgeslagen en verwerkt en je hersencellen hun afvalstoffen beter kunnen afvoeren. Bovendien kan je na een nacht goed slapen je beter concentreren en dingen onthouden. Ergens een nachtje over slapen werkt dus écht! Lees deze 10 tips voor een betere nachtrust! Misschien ben je ook wel geïnteresseerd in deze gifvrije bedden?

Leg je hersenen vandaag nog in de watten!

 

Meer hersenvoer:

> Bacopa: Wellness voor je brein en geheugen
> Hersengymnastiek is mentale anti-aging

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    ดวง ความชำนาญและเคล็ดวิธีที่ดี ประสบการณ์สำหรับเพื่อการเล่น
    การมองเกมออก ก็สามารถได้กำไรจากตรงนี้ได้อย่างง่ายดายแล้ว การเล่นไพ่ชนิดนี้จึงตอบปัญหานักเล่นการพนันผู้คนจำนวนมาก แล้วก็ตกเป็นที่โปรดอยู่ในใจของคนอีกหลายคน การพนันจะมีเนื้อหา
    คำศัพท์ กติกาต่างๆอธิบายให้เข้าใจง่ายๆได้ดังต่อไปนี้ ศัพท์โดยประมาณที่ใช่ในเกมที่ท่านควรจะทราบเป็นเบสิกสำหรับการเล่น คือ Player หรือผู้เล่น , Banker หรือ เจ้ามือ , TIE หรือ
    เสมอ , Bonus หรือที่เราเรียกกันว่าโบนัสนั่นเอง ,
    player pair หรือ banker pair เป็นการลงพนันแบบไพ่ออกแต้มมาคู่กัน นอกนั้นยังมีข้อตกลงการเรียกไพ่ใบที่ 3 ถ้าท่านเลือกลงพนันฝั่งผู้เล่น (player) แล้วได้ไพ่สองใบแรกออกแต้มมาเป็น 0-5 แต้ม
    ท่านจะต้องเรียกไพ่ใบที่ 3 โดยอัตโนมัติ หากไพ่ออกมาได้
    5-6 แต้ม ท่านจำต้องรอคอยฝั่งตรงข้ามเป็นฝั่งเจ้ามือ (banker)
    ว่าได้แต้มเท่าไร ถ้าฝั่งเจ้ามือได้
    8-9 แต้มก็จะจบเกมทันที เพราะเหตุว่าเป็นแต้มที่สูงที่สุดของไพ่แล้ว
    และอีกอย่างที่ท่านจะต้องทราบเกี่ยวกับกติกาก็คือขั้นตอนการนับคะแนน หรือการออกแต้มของไพ่ ซึ่งหากว่าไพ่ออกมาเป็น
    A = 1แต้ม , ถ้าหากได้ไพ่ J Q K 10 = 0 แต้ม , หากออกไพ่มา 2-9 = 2-9 แต้ม ถ้าเกิดได้ไพ่มาก็สามารถนับแต้มได้ตามไพ่ได้เลยกรรมวิธีเลือกพนัน พวกเราสามารถเลือกลงเดิมพันได้หลายแบบอย่าง ดังนี้-ฝั่งผู้เล่น แม้เราเลือกลงทุนฝั่งเจ้ามือ (player) แล้วแต้มออกมาสูงยิ่งกว่าอีกฝั่งท่านจะชนะ โดยมีอัตราผลตอบแทนคือ 1 : 1 ถ้าหากเราเลือกลงทุนฝั่งเจ้ามือ (banker) แล้วไพ่ออกมาแต้มสูงหรือมากยิ่งกว่าอีกฝั่งจะมีอัตราผลตอบแทนเป็น 1 : 0.95
    -การเลือกลงทุนแบบเสมอหรือTIEนั้น ถ้าไพ่ส่งผลออกมาเท่ากันระหว่างผู้เล่น(player) กับเจ้ามือ(banker) ดังเช่น 4-4 5-5 8-8 2-2 เพียงไพ่ออกแต้มมาเสมอกัน ท่านก็จะเห็นผลตอบแทนมากยิ่งกว่าการลงพนันแบบธรรมดาถึง 8 เท่า -การลงพนันอีกรูปแบบนึงเป็น การเลือกพนันแบบโบนัส(Bonus) เป็นการลงพนันโดยจำเป็นต้องลุ้นให้ไพ่ที่ออกมานั้นห่างกันมากกว่า 4 แต้ม ยกตัวอย่างเช่น หากท่านเลือกลงพนันฝั่งเจ้ามือ(banker) ไพ่ฝั่งผู้เล่นออกแต้มมา
    2 แต้ม ไพ่ฝั่งเจ้ามือจะต้องออกแต้มมากยิ่งกว่าหรือพอๆกับ
    6 แต้มแค่นั้น จึงจะชนะและจากนั้นก็ได้รับโบนัสโดยทันที รวมทั้งถ้าหากว่าท่านเลือกลงเดิมพันฝั่งใดฝั่งนึงแล้วได้ไพ่มากกว่าอีกฝั่ง 8 แต้มขึ้นไปท่านจะเห็นผลทดแทนไปเลย 30 เท่า -แล้วก็การลงเดิมพันแบบท้ายที่สุด คือการลงพนันแบบไพ่คู่ แม้ท่านเลือกลงไพ่คู่ฝั่งเจ้ามือ (banker pair) ไพ่2ใบแรกจำต้องออกมาเป็นเลขที่เหมือนกันทั้ง2ใบ ดังเช่นว่า 1-1 2-2 ด้วยเหมือนกันถ้าหากท่านเลือกลงพนันไพ่คู่ฝั่งผู้เล่น (player
    pair) แม้ไพ่ 2 ใบแรกออกมาแต้มเช่นเดียวกันท่านก็จะได้รับผลตอบแทนมากยิ่งกว่าธรรมดาไปเลย
    11 เท่าสำหรับรูปแบบเกมก็จะมีลักษณะแบบที่กล่าวไปก่อนหน้านี้วนๆไปแบบนี้ตลอดทั้งเกม
    รวมทั้งผลตอบแทนจะแตกต่างกันออกไปในแต่ละโต๊ะ ท่านสามารถเลือกลงพนันตามทักษะได้ตามปรารถนา
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