The Perfect Mind in Healthy Body
The perfect mind in healthy body! A saying that has always been repeated by our parents and grandparents and has been passed on by generations. How is the way to a healthy body so that our mind is also sound?
One of the ancient doctors says that medicine is shortened by eating and drinking without extravagance, meaning that a person should eat and drink in moderation without excessive or negligent. Excessive food and drink leads to many pests and diseases. His border hardened his heart, and the heart is the prince of limbs. We understand it with our hearts. If our heart becomes hardened, we are drawn to many behaviors that may have a bad effect on us, so he should pay attention to that. Then it is important to know that we have in our hands many keys to physical and psychological health, so look at this saying: Your medicine is in you and what you see, and your medicine is from you and what you feel and you think that you are a small crime and in you is the greater world involved. It means that the human being, though small in body and in relation to the universe, but the universe and the greatness of creation are manifested in him. So he said, “Your disease is from you and you do not feel, because the nature of the human body protects it from defects and provides for it the means of comfort and a suitable surrounding environment for it, so the senses have a major role in warning the human of health dangers that make him realize his need for food, drink, air, sleep and other health necessities, and if a person falls short in his food or sleep.” Or he exerts himself in worldly matters, so the price will be correct, whether the negligence was forced, ignorant, or voluntary, then his disease will be from him, of course. The truth of the disease is that we deal with our bodies in a wrong way. And he said, “Your medicine is in you and what you see.” Studies have proven that the human body contains natural or acquired immunity, which is the front line of defense against diseases and microbes that attack the body. Preventive medicine has concluded that this immunity is the treatment it requires. Such epidemic attacks. When a person suffers from a specific disease or inflammation, the body’s defensive means accelerate in fighting this attack, and this fight appears with a high temperature (fever), which is not considered a disease but rather a defensive means for the body. With our bodies the right way.
The World Health Organization has recognized that health includes the good condition of the body, soul and social relations, and this is the new concept of health, as it consists of all these elements, not just physical health, as the concept was above. Therefore, it was important to consider all these situations and relationships in order to achieve health for the individual and for society.
The brain has an important and essential role in sending nerve messages to organs and glands to sort hormones and interact with metabolism and other interactions within our body. Proper nutrition has a prominent and effective role in brain health. Our brain needs 25 grams of glucose daily to function optimally, and iron plays a key role In the process of transferring oxygen to the brain through hemoglobin, and some vitamins and minerals have a role in transmitting nerve messages, and all these elements, whether vitamins, minerals and sugars, in addition to protein that enhance immunity and contribute to muscle growth, we add to this unsaturated fats in particular, which have great effectiveness in Prevention of clots and in the health of arteries and brain.
A healthy diet has a clear, effective and direct impact on our physical health. So what are the key rules for healthy nutrition?
It can be summed up in four words: diversity, balance, moderation, and adequacy.
Diversity in food and drink to take the most amount of food, even the colors of natural foods have a role, for example, the red color in tomatoes is a natural pigment and is an antioxidant called lycopin, and the green color in peppers, for example, is chlorophyl, which contains vitamin E that is resistant to cancer.
Balance between nutrients such as protein, carbohydrates and fats. It is required that our food contains 60% carbohydrates, 20% fats and 15% protein.
In moderation, let us not overeat fatty foods, sugars and pastries to avoid weight gain, high blood sugar and other diseases often associated with malnutrition.
Sufficiency and this is relative between one person and another. An athlete needs more water than an employee who sits behind a desk all day long without moving. Likewise, those who live in the desert need more water than those who live in a temperate country.
Eating healthy food can affect the brain as mentioned previously, by improving brain functions, memory, and the process of concentration, as the brain absorbs nutrients from the food eaten, and the following is an explanation of some healthy and beneficial foods for the brain:
Blueberries: In animal studies, it has been shown that animal consumption of blueberries has helped reduce the exposure of their brains to oxidative stress, in addition to the possibility of reducing the effects of age-related diseases, including: Alzheimer's disease and dementia, as indicated by a study published in the Annals of Neurology indicated that blueberries contain flavonoids, specifically anthocyanidins, whose increased consumption helps reduce rates of cognitive impairment, or cognitive impairment, in elderly women.
Avocados: Consumption of avocados promotes brain health, as it is a source of monounsaturated fats, which contribute to lowering blood pressure, thereby reducing the risk of cognitive impairment. Avocado oil supplements may reduce her risk of brain mitochondrial dysfunction caused by diabetes, plus it may also reduce her oxidative stress.
Turmeric: Turmeric is a major component of curry powder, which is characterized by its dark yellow color, and provides many benefits for the brain, as a study published in the Annals of Indian Academy of Neurology indicated that consuming turmeric may contribute to alleviating Alzheimer’s disease, due to its The active compound curcumin, which has antioxidant and anti-inflammatory properties, crosses the blood-brain barrier and thus benefits brain cells.
Pomegranate juice: The benefit of pomegranate juice is that it is a source of powerful antioxidants, as it contains high amounts of polyphenols that reduce the risk of brain damage from free radicals.
Coffee: Coffee is a source of important antioxidants that support brain health with age, and one study published in the Journal of Practical Neurology indicated lifelong coffee consumption and a reduced risk of some diseases, such as: cognitive impairment, strokes, Parkinson's disease, and Alzheimer's disease. Alzheimer's.
Broccoli: Broccoli is a vegetable rich in powerful plant compounds, including antioxidants and anti-inflammatory, which contribute to reducing the risk of brain cell damage, in addition to containing a high percentage of vitamin K, as one cup of it, or the equivalent of 91 grams, provides Over 100% of the recommended daily amount of vitamin K.
Nuts and seeds: Nuts and seeds are rich sources of protein and healthy fats, and they are one of the good sources of vitamin E, whose high levels are associated with a lower risk of cognitive impairment with age, making nuts and seeds a healthy option that can be added daily with an estimated amount of approximately 28 grams. These include sunflower seeds, sesame seeds, flax seeds, walnuts, Brazil nuts, peanuts, hazelnuts, almonds, and cashews, as well as non-hydrogenated nut butters such as peanut butter, almond butter, and tahini, preferably raw and unsalted. A study published in The Journal of Nutrition also showed that walnuts contain a large amount of secondary plant materials, including polyunsaturated fatty acids and polyphenols, in addition to that they may reduce oxidative and inflammatory stress that affects brain cells.
Dark Chocolate: Cocoa powder and dark chocolate contain caffeine, and antioxidant plant compounds, such as flavonoids that boost the brain,[10] and one published study, which included more than 900 people, indicated that people who consumed chocolate frequently performed better, in a series of mental tasks; Like those that depend on memory.
Leafy green vegetables: Leafy green vegetables such as kale, spinach, and broccoli are rich in brain-healthy nutrients, such as vitamin K, lutein, folate, and beta-carotene. Helps slow cognitive decline with age.
Fish: Salmon and sardines are rich sources of omega-3 fatty acids, and their benefit lies in the brain’s use of these fats to form brain cells and nerves, as they are important for learning and memory, and it should be noted that approximately 60% of the human brain is made up of fats that occupy omega fatty acids. 3 Half of the fat content, and one study published in the American Journal of Preventive Medicine showed that people who ate grilled fish regularly, increased the amount of gray matter in their brains, which is one of the essential components of the central nervous system, which consists of the bodies of responsible nerve cells. On perception and memory. Other foods: including whole grain products, eggs.
In conclusion, let our golden rule be to eat and drink in moderation without excessiveness.
