Actividad física, alimentación y relaciones sociales
Aparte de ejercitar el cerebro diariamente, últimamente se investiga sobre otros factores que pueden tener importancia a la hora de ralentizar o evitar el deterioro cognitivo en las personas mayores: realizar actividad física, alimentarse saludablemente y mantener unas buenas relaciones sociales.
Actividad física: un cerebro bien irrigado
Como hemos visto en otros artículos, una actividad física adecuada a la edad y las capacidades de la persona mayor siempre es beneficiosa tanto para el mantenimiento del estado físico como para disfrutar de un buen estado de ánimo. Además, se ha visto que la actividad física incide en el buen estado del cerebro como órgano.
Las personas que hacen ejercicio de manera habitual, por lo general tienen mejor memoria que las que llevan una vida sedentaria. En especial, la actividad física aeróbica ha demostrado ser una de las terapias más beneficiosas para elevar el rendimiento del cerebro y mejorar la memoria. Una de las explicaciones podría ser el hecho de que este tipo de ejercicio incrementa el flujo de sangre en zonas clave del cerebro, provocando una mayor y mejor actividad neuronal, y disminuyendo el riesgo de padecer demencia vascular.
Además, la actividad física también ayuda a prevenir la inflamación del cerebro y de otras partes del cuerpo. Parece ser que la inflamación podría intervenir en el desarrollo de enfermedades como el alzhéimer o la depresión.
Algunos ejemplos de actividades aeróbicas adecuadas para personas mayores son:
- Caminar. Una manera sencilla y eficaz de mantenerse en forma.
- Practicar. Bicicleta estática
- Bailar. Por ejemplo, un baile como la cumbia, el tango, en los que los movimientos son controlados y además hay que memorizarlos, puede ser un excelente ejercicio para el cerebro.
- Nadar…
En cualquier caso es importante que al hacer la actividad aeróbica no se produzca un déficit de oxígeno en el cuerpo, puesto que no sería beneficioso para el cerebro, y que se practique al menos durante 30 minutos, 5 días por semana.
Otra cosa que contribuye a mantener el cerebro en forma es dormir y descansar bien.
Dieta mediterránea: un cerebro bien alimentado
Últimamente se está investigando mucho sobre los beneficios que la dieta mediterránea puede tener para prevenir el deterioro cognitivo y las demencias, como el alzhéimer.
Se ha demostrado que este tipo de alimentación es beneficiosa para la salud del cerebro, del corazón y para prevenir enfermedades asociadas a riesgos vasculares como la hipertensión, la diabetes y el sobrepeso, afecciones que se asocian también a un mayor riesgo de deterioro cognitivo.
Conviene pues, tener presentes las bases de la dieta mediterránea para dar los mejores alimentos a nuestro cerebro:
- Frutas, verduras, legumbres, pescado y cereales integrales.
- Aceite de oliva (u otras grasas no saturadas como las que proporcionan los frutos secos) como fuente principal de grasas, deberían ser la base de la alimentación.
- Legumbres y pescado dos veces por semana. El pescado mejor al horno, a la plancha o al vapor.
- Consumo bajo de lácteos y carnes.
- Consumo escaso de sal y dulces.
- Evitar conservantes y colorantes, optando por una cocina lo más natural posible.
Seguir la dieta mediterránea es saludable para el cuerpo y el cerebro. (Muestra de menú saludable de la Residencia Aurora del Perpetuo Socorro
Relaciones sociales: un cerebro feliz
El estrés, la ansiedad y las emociones negativas (tristeza, preocupación…) mantenidas durante mucho tiempo, además de afectar a nuestro sistema inmunitario pueden afectar al buen funcionamiento del cerebro. Estos factores pueden provocar una liberación de hormonas. Esta liberación puede afectar a una región del cerebro que controla funciones cognitivas como la memoria o la atención espacial, entre otros.
Una de las cosas que provoca más tristeza y preocupación en las personas mayores es la soledad. Hay que ocuparse y trabajar activamente para evitar este problema. Algunos expertos apuntan que mantener una vida social activa puede proteger contra el deterioro cognitivo y el desarrollo de enfermedades neurodegenerativas como el alzhéimer.
Para mantener una vida social activa podemos, por ejemplo:
- Cuidar y mantener las relaciones con amigos y familiares.
- Apuntarnos a realizar actividad física en grupo. Así nos ocuparemos tanto de la parte física como de la mental.
- Hacer otras actividades recreativas en grupo: hacer tejido, jugar a los bolos, al dominó, a las cartas, bailar, asistir a un club de lectura, etc.
- Ir a un centro de mayores o asistir a un centro de día
Las relaciones sociales activan nuestro cerebro y mejoran nuestro estado de ánimo. (Centro de Día Hogar Aurora del Perpetuo Socorro)
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