The doctor called the causes of brain aging and listed exercises for its rejuvenation

Every three seconds someone is diagnosed with dementia, and 44 million people suffer from this disease. Russian orthopedic traumatologist, osteopath, plastic surgeon Ales Ulishchenko told why the brain ages and what daily habits accelerate this process, and also showed exercises that reduce the risk of dementia.

The doctor elaborated on the reasons why the brain loses its functions with age and explained how this is related to the blood supply:

The brain is not a static organ, it is constantly changing and consists of 90 billion cells. If you look at a healthy brain and a brain with pathology, you can see that the color is different. This is due to blood flow: with blood comes oxygen, nutrition, proteins, trace elements and vitamins. The worse the blood supply, the worse the brain works. Over time, it can decrease in size, become more wrinkled.

The specialist listed the main factors that accelerate brain aging, including negative habits, lack of physical activity and metabolic disorders.

- First, negative habits. Studies show that nicotine, alcohol and even caffeine spasm blood vessels and impair blood flow. Second, the lack of physical activity. A sedentary lifestyle is a key risk factor for premature death and serious illness. The less you move, the less blood your brain gets. Thirdly, metabolic disorders: insulin resistance, high sugar, atherosclerosis, hypertension. It is also important to note that people with skull injuries have accelerated degenerative processes.

Ales Ulishchenko focused on the role of the neck and venous outflow in maintaining brain health, explaining how muscle tension can disrupt blood circulation:

- The inflow and outflow of blood should be normal. As an osteopath, I can say that this function is often impaired due to tension in the skull or neck. Muscle and fascia spasms disrupt inflow and, most importantly, outflow. If the venous fluid does not flow out, you can not add a new one. When you remove the clamps in the neck and improve the venous outflow, freshness and clarity in the head comes. If the neck is stiff, shortened, withers appeared - this indicates problems with the vessels. I highly recommend working with the neck, it will significantly improve the blood flow of the brain.

The expert also touched on the glymphatic system, which cleanses the brain during sleep, and explained why quality sleep is critical:

- The brain has a glymphatic system. When you are awake, the space between the neurons narrows and the fluid does not pass. When you sleep, the space increases, the fluid washes the cells and removes toxins. If toxins are not excreted, degenerative processes intensify. You need to sleep well – 90% of this function is performed at night. Normal venous outflow and blood flow are also important. Constant aerobics and exercise help.

Speaking about neuroplasticity, the doctor emphasized the need for constant learning new skills and suggested specific exercises for training interhemispheric connections:

Training neuroplasticity is the third important factor. When you do a new action, the brain learns, a new neural connection is built. Learn new skills throughout your life. Let's start with simple exercises. With one hand we make a circle, then scissors, then with the other hand – scissors, a circle. Then we connect in turn, only quickly. If easy, move on to the following: with one hand knock your fist, the other move back and forth. The left hand is controlled by the right hemisphere, the right - the left. When you do different shapes, both hemispheres are turned on and the interhemispheric connections are strengthened. Juggling, any dancing, writing with the left and right hand also works well.

To improve blood flow, Ales Ulishchenko showed special massage and stretching techniques in the neck and back of the head:

- There is a magical area under the ear where the carotid artery and jugular vein pass. Grab the sterno-claviocular-mascular muscle and tilt your head to the sides 20-30 times. Then take your ears and create tension by making circular movements for 2-3 minutes with a deep inhalation and exhalation. Heat will appear - so the vessels have expanded, blood flow has increased. Another point: the back of the head is the crossroads of venous sinuses. Lie on your back, hands under the back of your head and gently stretch the back of your head to the sides up to your ears, the fingers slide slowly, stimulating venous outflow.

In conclusion, he gave a simple piece of advice for coordination training that can be done daily:

- There is a magic technique: always stand on one leg when you tie your shoelaces. It's beautiful neurogymnastics.