Walking is extremely beneficial for the health of a person and for that you need only 20 minutes of your time a day. As per a performed study by the University of Cambridge, implementing walking for 20 minutes into your daily routine will lower the risk of premature death by one-third. Plus, this habit will help your brain to regenerate, and at the same time lower stress and sadness.
We are living in an era influenced by many diseases, but did you know that the root of every disease is inflammation.
Chronic inflammation is a condition that has become very often in our modern society which results from leading a modern lifestyle filled with unhealthy foods, long sitting hours in front of a computer, lacking of exercise, and so on. This has brought so many health disorders that influence our way of life.
Namely, chronic inflammation has been linked to a wide spectrum of neurodegenerative diseases. Inflammation is manifested by a state of hypoxia in the cells and the entire body. This means that when the body is loaded with waste which is not removed it remains in the body and as a result of that it accumulates and stagnates in the interstitial spaces of the body. Its presence smothers the cells by attacking them and causing inflammation all over the body. Then, the cells are all in waste and do not get enough quantities of the needed oxygen and nutrients. As a result of that their function is impeded which leads to their degeneration.
For that reason, we need to find a method that can help us to quickly eliminate the waste from our bodies, and that is the simple method of walking which we can all practice.
The Benefits of Walking
It regenerates the brain
This physical activity betters the circulation of interstitial fluid (lymph and glyph) and supports the removal of the waste it carries. In addition to this, walking promotes blood circulation and oxygenation, and in that way the cells receive their needed oxygen and nutrients through the proper supply of blood.
The way how walking affects the brain was revealed by a conducted study of researchers at the University of Illinois in the United States. They tested the health condition of sedentary people prior introducing walking, and after they have walked for one year for 40 minutes, three times a week. They have come to the conclusion that there was a creation of new neural connections in their brains.
Additionally, another study from the University of British Columbia in Vancouver, Canada, demonstrated that the performance of a regular aerobic exercise like walking increased the hippocampus size among the involved participants. This brain area is accountable for the learning ability, memory and spatial representation, and this is the first areas of the brain impacted by neurodegenerative disorders like Alzheimer’s disease.
It lowers depression and feelings of sadness
According to the statement of Julie Garden-Robinson, food and nutrition specialist at North Dakota State University:
“Practicing moderate exercise such as walking can improve our mood while strengthening our heart and reducing our risk. to have diabetes, cancer and many other health problems. “
Other performed study by the Stanford University confirms that walking for one hour in a natural environment can substantially lower the activity of a certain area which is linked to depression and recurrent negative thoughts.
According to a performed study at the Duke University in the United States the introduction of a physical exercise in your daily life will help you in lowering anxiety and also its symptoms.
How to achieve better brain health?
The first step for better cognitive abilities and for your brain to function accordingly is following a healthy diet incorporated with foods that do not cause inflammation in your body.
Therefore, make sure to avoid the intake of foods that cause inflammation in the body:
Alcohol and tobacco
Trans Fat, including cakes, fries, chips, margarine, biscuits, cakes and industrial pastries, etc.
Refined carbohydrates like glucose-fructose syrup, refined cereals, sweetened sugar, etc.
Red meat and processed meat
These are the anti-inflammatory foods that will offer great benefits for your body:
Fruits, particularly red fruits
Extra virgin olive oil
A good night sleep
Having a good night sleep is of great essence for the overall body, and especially for the brain as during sleep the brain cleans itself. It is done by the circulation of the glymphatic system that is active while sleeping particularly the interstitial fluid of the brain that is accountable for waste removal.
A good night sleep promotes the removal of waste and toxins present in our brain and in that way allowing it to function at its optimal level.