Оказывается, нервные клетки восстанавливаются и называется этот процесс – нейрогенез. Нейрогенезу – образованию новых нейронов – можно поспособствовать. Вот и поговорим, как подлатать наши нервы и улучшить психическое самочувствие – о факторах, укрепляющих здоровье нервной системы.

1. Физическая нагрузка
Принципиальное значение имеет движение. Физическая активность усиливает кровообращение, а значит улучшает питание нервной системы питательными веществами и кислородом.

2. Свежий воздух
Мозг занимает всего 2%, а потребляет при этом почти 20% кислорода. И очень страдает от дефицита свежего воздуха. Выгуливайте себя (и свой мозг) как можно чаще. И не по шумному и пыльному городу, а, к примеру, в парке или в лесу.

3. Полноценный сон
Во сне происходит так называемая «дефрагментация жесткого диска» – упорядочиваются и становятся прочнее нейронные связи. А еще именно во сне происходит бурный рост клеток миелиновой оболочки, которая изолирует нервные волокна.

4. Любимые занятия
Чаще занимайтесь тем, что приносит удовольствие. Это высвобождает «гормон счастья» серотонин. Одна из функций серотонина – способствует трансформации стволовых клеток в клетки-предшественники, которые впоследствии становятся нейронами.

5. Классическая музыка
Еще Авиценна называл музыку нелекарственным средством лечения. Сегодня досконально известно, нервная система воспринимает музыку как массаж. Очевидно, что рок – слишком жесткий массаж для нервной системы. Классическая музыка – то, что нужно.

6. Информационный детоксОсвобождайте иногда свой мозг – выключите ноутбук, оторвитесь от ленты новостей на смартфоне и займитесь домашними делами или поезжайте на природу. Информационное «переедание», которое наблюдается сплошь и рядом – это стресс, а любой стресс губителен для нервной системы.

7. Жиры Омега-3

Жиры класса Омега-3 – пожалуй, самый главный фактор здорового функционирования нервной системы, если говорить о питании. Эти жиры нужно искать в жирной рыбе, морепродуктах, льняном масле и авокадо.

8. Витамин С
Стресс – враг нервной системы. А витамин С, между прочим, помогает адекватно реагировать на стресс и быстрее после него восстанавливаться. Ешьте больше сырых овощей и фруктов.

9. Витамины группы B
В лечении заболеваний нервной системы всегда назначают витамины группы B, и в первую очередь – тиамин (витамин B1), пиридоксин (витамин B6) и цианокобаламин (витамин B12). Можно принимать в виде добавок или увеличить в рационе порцию цельнозерновых круп, бобовых, орехов, семян, субпродуктов.

10. Минерал магний
Что касается минералов, обратите внимание на магний. Его дефицит сильнее всего отражается на нервной системе, а недостаток магния, между прочим, наблюдается у 20-30% людей. Вот и ходят все такие хмурые и раздражительные. Принимайте магний в комплексе с витамином B6 или черпайте из продуктов – кунжута, отрубей, семечек и орехов.

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