The condition of the body largely depends on what a person eats. A properly selected diet can help get rid of mild ailments and even improve well-being with serious chronic ailments. So, for example, if you regularly have products that improve blood circulation, you can forever forget about the legs and arms that do not get warm even in the hot summer.
A healthy diet will not only help get rid of circulatory problems, but also improve the general condition of the body and significantly reduce the risk of various ailments, including diseases of the cardiovascular system. And this is not surprising, because with proper nutrition, weight decreases, blood pressure normalizes (even with mild forms of hypotension and hypertension) and not only.
The diet of modern man contains a small amount of vegetables, fruits and berries, fiber, but it contains a lot of salt and saturated fats. In such a situation, the occurrence of circulatory problems, and other health troubles, is rather a regularity.
There are not so many principles of healthy eating – it is important to eat in moderation, to monitor the correct ratio of proteins, fats and carbohydrates in food. Eat the necessary amount of vitamins and minerals with food (or pick up suitable multivitamins on the advice of a doctor, if, for example, vegetables and fruits are out of season).
Doctors list a list of foods recommended for improving blood circulation. If you regularly include them in the diet, you will forget about minor ailments due to poor blood circulation.
Various cereals, such as wheat, oats, rye, contain a lot of magnesium, which is necessary for smooth muscles. Regular receipt of this microelement significantly improves the elasticity of the walls of blood vessels and reduces their response to external stimuli, protecting against spasm.
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Spinach, lettuce and other leafy greens contain nitrates, thanks to which the body receives nitric oxide, which has a vasodilating effect. Regular eating of foods from this group will improve blood circulation, lower blood pressure and reduce the risk of heart disease.
Greens improves blood circulation
Vegetables and fruits
Vegetables and fruits useful for blood circulation include:
- Radish. It contains a large amount of potassium and, as a result, reduces pressure;
- Beet. Accelerates the saturation of body tissues with oxygen;
- Red and green peppers. The vegetable contains a substance – capsaicin, which is necessary for the normal functioning of the circulatory system;
- Garnet. It will contain nitrates and antioxidants that dilate blood vessels, which helps to reduce the load on their walls, as well as lower blood pressure;
- Bow. Expands veins and arteries, and also increases blood flow. It has anti-inflammatory properties;
- Garlic. Contains allicin, increasing blood flow to tissues. Also beneficial for blood pressure and vascular status;
- Citrus fruits – oranges, lemons, grapefruits, etc. They contain flavonoids and other antioxidants that reduce inflammation and improve the condition of blood vessels and blood vessels. With regular use, reduce the risk of stroke.
Fish and Seafood
Products from this group are rich in omega-3 fatty acids, which prevent blood clots and stimulate nitrogen production. This trace element in the body is responsible for vasodilation and increased blood flow.
Berries contain a large amount of antioxidants and have anti-inflammatory properties, due to which they have a beneficial effect on the state of blood vessels. Regular use normalizes blood pressure, pulse and reduces inflammation.
Some spices also positively affect blood circulation, such as:
- Cinnamon. Improves blood flow in the heart, and also dilates blood vessels, reducing pressure;
- Ginger. Normalizes pressure and blood circulation. Just 2 to 4 g of this spice per day will significantly reduce the risk of developing hypertension;
- Turmeric. It contains curcumin, which produces nitric oxide, which reduces the oxidative stress of blood vessels. It has anti-inflammatory properties.
Ginger improves blood circulation
There are a large number of vegetable oils that have various properties. Some including positively affect the state of blood vessels and blood circulation in general, but even the most useful should be consumed in moderation.
Oils that positively affect blood circulation include:
Brain circulation should also be given close attention. Situations when the head refuses to think are familiar to everyone, especially people who are often engaged in intellectual work for a long time. The following products will help improve blood flow to the vessels of the brain and start thinking processes:
- Cocoa. The drink contains the antioxidant flavanol, which not only improves cerebral circulation, but also reduces the risk of Alzheimer’s. Older people are advised to drink a cup of cocoa per day to protect themselves from the appearance of sclerosis;
- Spinach. It improves the state of the nervous system and protects brain cells from destruction during aging. According to experts, an omelet with spinach will help to stay sane in old age;
- Pumpkin seeds. They contain zinc, which helps the brain to think faster. To get the daily allowance of zinc, it is enough to eat only half a glass of seeds;
- Red wine. In small quantities, the drink is useful because it reduces the risk of stroke and reduces the rate of age-related changes in the vessels of the brain;
- Broccoli. A vegetable is good for the brain thanks to vitamin K and the presence of a trace element such as boron;
- Apples They protect brain cells from stress, the consequences of which can be a deterioration in memory and a decrease in intelligence. Eating apples promotes better concentration and helps to stay in a clear mind longer in old age;
- Walnuts. They contain lecithin, which helps to think better and positively affects memory. In addition, only 5 young nuts contain a daily intake of vitamin C. They help maintain clarity of mind for longer, and are also useful in conditions of increased radiation background. But people with problems with excess weight should not forget that the calorie content of nuts is one and a half times higher than that of fatty meat, so you can’t eat a lot of them;
- A tomato. It contains an antioxidant lycolene, due to the use of which the risk of developing dementia is reduced, in addition, the vegetable slows down the aging of brain cells;
- Sage. Infusions and decoctions from this herb help improve memory by suppressing the amino acids that destroy it;
- Black currant. The berry slows down age-related changes in the brain, and also contains a large amount of vitamin C, which helps you think fast;
- Olive oil. Lowers blood pressure and cholesterol, and also reduces the risk of developing senile dementia;
- Fish. It contains iodine, which is responsible for clarity of mind, and also improves the functioning of the vascular system by reducing the level of bad cholesterol in the blood. According to scientists, 100 g of fish per day increase the reaction, and the use of this product at least once a week will reduce the risk of Alzheimer’s disease;
- Blueberries Protects the brain from age-related changes, improves memory, a sense of balance and coordination. Helps with temporary amnesia. Positive effect on the walls of blood vessels and blood pressure.
Low blood pressure is associated with a risk of brain atrophy (loss of brain tissue). A study conducted among patients with hardened arteries revealed that not all patients with low blood pressure had low blood flow to the brain. However, people with lower blood pressure and lower blood flow to the brain were more likely to develop atrophy. [R]
High blood pressure (hypertension) In some people with hypertension, hypertension is caused by narrowing of blood vessels (vasoconstriction), which also reduces blood flow to the brain. Hormones such as vasopressin and angiotensin II compress blood vessels and cause these effects. [R]
Factors that cause circulatory disorders include:
- Inflammation and infections.
- Low thyroid gland.
- Reduced nitric oxide.
- Poor condition of blood vessels.
Oxidative stress damages blood vessels. In turn, low blood flow also increases oxidative damage.
Oxidative stress also leads to a deterioration in the state of blood vessels and an increase in their rigidity, which leads to circulatory disorders.
Chronic stress also reduces blood flow to the brain, but increases blood flow to the tonsils (the center of fear response).
Acute mental stress, however, increases blood flow. Levels of blood flow to the brain correlate with an increase in heart rate and cortisol levels.
It consists of the heart, veins, arteries and capillaries. The circulatory system includes two circles: small and large, formed by vessels leaving the heart.
The pulmonary circulation consists of pulmonary veins and the trunk. Its task is to transfer venous blood from the right heart ventricle to the lungs, where it is freed from excess carbon dioxide and saturated with oxygen, after which it enters the left atrium.
The large, or, as it is also called, corporal, circle begins with the aorta emerging from the left heart ventricle, through which blood rushes through the large vessels and smaller arteries, arterioles and capillaries to the brain, limbs and trunk. It enriches organs and tissues with oxygen and nutrients, as well as binds and removes metabolic products and carbon dioxide. Thus, arterial blood becomes venous and returns to the heart. Through the superior and inferior vena cava, it enters the right atrium.
The most common cause of deterioration in cerebral circulation is a blockage of the vascular lumen by a thrombus. Its formation is promoted by increased blood viscosity.
The correct drinking regimen helps to avoid such a complication and restore full blood flow in the head veins. So, the best option is to consume at least 1.5–2.5 liters of purified water, without gas. Despite the seemingly huge indicated volumes of liquid, it can easily be drunk:
- 250 ml in the morning on an empty stomach;
- a glass of juice for breakfast;
- 0.5 liter water bottle at work during breaks;
- a cup of green tea for lunch – about 300 ml;
- for afternoon tea – juice or mineral water without gas, another 250-300 ml;
- before dinner – another bottle of water 0.5 l;
- mug of green tea for dinner.
And now the required 2–2.5 l of fluid is needed, which is necessary for the brain to fully function and prevent increased thrombosis. In addition, water is necessarily present in soups, cereals, salads, main dishes, just in smaller volumes.
It is water that helps to eliminate various toxins and toxins from the brain structures. In addition, it dilutes the blood in the head vascular plexuses, which facilitates the functioning of cells, improves the delivery of nutrients.
Diet to improve blood circulation of the brain is selected based on the characteristics of metabolism and the condition of a particular person. Before adjusting the diet, it is recommended to conduct the following studies: daily monitoring of blood pressure, blood tests for glucose and cholesterol, to make a coagulogram. Based on the results of studies, it is necessary to adjust the amount in the diet of salt, sugar, animal fat and other products24,25,26.
– The use of salted, smoked and canned foods is usually limited in the presence of arterial hypertension, based on the recommendation – not more than 4,5 grams of salt per day.
– Limitations on the amount of animal fat (fatty meat, lard, milk, butter) are determined by the presence of hypercholesterolemia, which sets an upper limit of 1 gram of fat per 1 kg of weight.
– The amount of monosaccharides and disaccharides (glucose, sucrose and products with a high content of them) are limited with increased glucose in the blood. In this case, preference is given to polysaccharides, which are found, for example, in cereals and pasta of hard varieties.
– Since vitamin K actively stimulates blood coagulation, with an increase in this indicator, it is recommended to limit all foods with a high content of vitamin K (cabbage, broccoli, spinach, lettuce, soy, eggs, dairy products, green tea).
Studies show27 that foods high in sodium lower central perfusion pressure, which reflects the level of blood supply to the brain. In this regard, out of pathologies, it is recommended to avoid excessive consumption of foods high in sodium – salt, herring, caviar, almost all cheeses, beef kidneys, feta cheese, cream, egg powder.
A set of exercises to improve central circulation
Hypodynamia (lack of physical activity) can be due to many factors – from sedentary work to elementary laziness. It has a number of negative consequences, including problems with the cardiovascular and respiratory system, bones33,34.
In the context of cerebral circulation, a lack of physical activity is an increased risk of thrombosis 35 and a decrease in the conductive ability of the gray matter (the main component of the central nervous system) 36. Therefore, those who lead a sedentary lifestyle are recommended regular walks, nightly running, Nordic walking or training in the gym.
Studies show that regular physical training has a beneficial effect on the blood supply to the whole body, including the brain37,38. There are special sets of exercises to improve blood circulation in the brain, there are also specialized programs that are implemented in the presence of certain pathologies.
– Take a sitting position, looking straight ahead, turn your head 45 degrees to one side, then the other.
– Slowly rotate your head in a circle, first to the right, then to the left.
– Tilt your head up so that your chin is facing the ceiling. Then lower your head to your chest and touch your chin to your chest.
– Tilt left and right to the shoulders so that the ear touches the shoulder. The shoulders are motionless.
– Looking straight ahead, stretch your head as far forward as you can, return to its original position and pull it as far back as possible.
The whole complex is performed as slowly and carefully as possible. The goal of exercises to improve blood circulation in the brain is to relax the muscles that compress blood vessels and normalize blood flow. Each of the movements is performed 10-15 times, while sitting work, the complex is recommended to be performed 2-3 times during the day at approximately equal intervals.
Exercises to improve blood circulation in the brain with cervical osteochondrosis include neck rotations, lateral flexion, rotation, retraction, trapezius muscle extension. The figure below shows an example of such a complex.
To improve blood circulation in the skull, specialists developed a special set of exercises:
- From a standing position, with the most straight back, look straight ahead, then turn your head slowly to the left, and then to the right. Repeat at least 10-15 times.
- Sitting on a chair with a straight back, perform rotational movements so that the chin touches the chest, each shoulder, after which the back of the head slightly tilts towards the back. Perform 10 times in each direction.
- Tilts to the side – so that the auricle touches the shoulder. Repeat 15–20 times on each side.
A set of exercises is recommended to be performed daily, preferably in the morning – this will help improve blood circulation, eliminate venous congestion inside the skull.
The main goal of gymnastics for the neck is to relax tense muscles and eliminate spasm in the vascular bed. This will improve blood flow to the brain. If you are not lazy, you will be able to restore blood circulation.
To improve the blood circulation of the brain, it is necessary to move enough, maintain an adequate drinking regimen, adhere to a healthy lifestyle and a balanced diet. Physical activity and special complexes of exercises, biologically active additives of the nootropic group and vitamins will help improve the blood circulation of the brain. However, if there is a pathology, it is necessary to consult a doctor without trying to solve the problem yourself.
1. Bloom F. Brain, mind and behavior.
2. Samokhina E. “Burner” of energy.
3. Mozhaev S. Neurosurgery: a textbook.
4. Finocchi C. Headache and arterial hypertension.
5. Seryapina A. Stress-sensitive arterial hypertension, haemodynamic changes and brain metabolites in hypertensive ISIAH rats: MRI investigation.
6. Santisteban M. Involvement of bone marrow cells and neuroinflammation in hypertension.
7. Appleton J. Hypercholesterolaemia and vascular dementia.
8. Kucheryavykh L. Platelets are responsible for the accumulation of β-amyloid in blood clots inside and around blood vessels in mouse brain after thrombosis.
9. Fisher J. Brain Regulation of Thrombosis and Hemostasis.
10. Werny D. Pediatric Central Diabetes Insipidus: Brain Malformations Are Common and Few Patients Have Idiopathic Disease.
11. Chuang C. Diabetes insipidus in myelodysplastic syndrome: what we learnt from a case regarding its diagnosis, pathophysiology and management.
12. Cervical osteochondrosis: symptoms and treatment.
13. Neretin V. Radiological examination of cerebral circulation in cerebrovascular disorders.
14. Neurocirculatory dystonia: symptoms and treatment.
15. Neurocirculatory dystonia.
16. Neurocirculatory dystonia: symptoms, causes.
17. Neurocirculatory dystonia.
18. Neurocirculatory dystonia: symptoms and treatment.
19. Neurocirculatory dystonia: symptoms and treatment.
20. Yin J. Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.
21. Archer S. How sleep and wakefulness influence circadian rhythmicity: effects of insufficient and mistimed sleep on the animal and human transcriptome.
22. He J. Sleep restriction impairs blood-brain barrier function.
23. Dang-Vu T. Sleep Deprivation Reveals Altered Brain Perfusion Patterns in Somnambulism.
24. Haast R. Impact of fatty acids on brain circulation, structure and function.
25. Noble E. Gut to Brain Dysbiosis: Mechanisms Linking Western Diet Consumption, the Microbiome, and Cognitive Impairment.
26. Zuloaga K. High fat diet-induced diabetes in mice exacerbates cognitive deficit due to chronic hypoperfusion.
27. Taheri S. High-Sodium Diet Has Opposing Effects on Mean Arterial Blood Pressure and Cerebral Perfusion in a Transgenic Mouse Model of Alzheimer’s Disease.
28. Oka Y. Thirst driving and suppressing signals encoded by distinct neural populations in the brain.
29. Saker P. Regional brain responses associated with drinking water during thirst and after its satiation.
30. Dohi K. Molecular hydrogen in drinking water protects against neurodegenerative changes induced by traumatic brain injury.
31. Meinders A. How much water do we really need to drink?
32. Jéquier E. Water as an essential nutrient: the physiological basis of hydration.
33. Aguado E. Hypodynamia Alters Bone Quality and Trabecular Microarchitecture.
34. Mukhamedieva L. Human’s breath during modeled prolonged hypodynamia.
35. Ye F. A systematic review of mobility / immobility in thromboembolism risk assessment models for hospitalized patients.
36. Boraxbekk C. Physical activity over a decade modifies age-related decline in perfusion, gray matter volume, and functional connectivity of the posterior default-mode network-A multimodal approach.
37. Kemi O. High-intensity aerobic exercise training improves the heart in health and disease.
38. Hautala A. Heart rate dynamics after controlled training followed by a home-based exercise program.
39. Treatment exercises for the spine with osteochondrosis.
40. Osteochondrosis of the cervical spine, special exercises from Dr. Butrimov
How can nutrition improve blood circulation?
Modern medicine has many effective tools that can improve cerebral blood flow – from medicinal tablets and injectable drugs to physiotherapeutic procedures and sets of exercises.
So, at the initial stage of the course of a pathological disorder, it is quite possible to do without drugs. Treatment tactics will consist of diet correction, increased physical activity, and specific exercises to help improve blood flow inside the skull.
Whereas with a significant deterioration in the blood circulation of the brain, specialists adhere to the following principles of therapy:
- Course administration of drugs that can improve the delivery of nutrients to the brain: venotonics, antiplatelet agents, statins, flavonoids, combined medications.
- Diet therapy.
- Lifestyle correction.
- Performing special exercises.
- Spa treatment.
The key to success in the fight against headaches is the timeliness of seeking medical help and the complexity of the measures taken.
1. Polyunsaturated fatty acids, a large number of which are present in nuts, flaxseed and sunflower seeds, various vegetable oils, sea fish, such as salmon, trout, tuna, salmon.
2. Fiber, a large amount of which is found in fresh vegetables and fruits, bread baked from wholemeal, bran.
3. Vitamins of group E and C, which are many in the fruits of sea buckthorn and rose hips, various types of cabbage, fresh berries and green tea, seedlings of cereals and legumes.
It should be remembered that vitamins are easily destroyed by prolonged heat treatment, so it is better to eat foods raw or steamed.
“Fragile” vessels of the brain are the main cause of strokes in which rupture of the supply vessels and hemorrhage occur.
However, some parts of the brain may not receive enough nutrients, which provokes paralysis, impaired function of unconditioned reflexes, and in critical cases – death.
What causes the very “fragility” of blood vessels? Most often, this is the natural deterioration of the capillary, which is supplemented by non-compliance with a healthy diet and the use of products harmful to the brain, when a huge amount of cholesterol, lipids, sodium compounds and other toxins accumulate in the blood. Consider the most important products.
However, in most cases, when we stand upright, the brain is the highest part of the body with the smallest blood vessels farthest from the heart. This makes it difficult to deliver blood to the brain.
Too little blood circulation leads to a lack of glucose and oxygen necessary to maintain the metabolic activity of neurons, a condition known as ischemia. Too much blood flow leads to increased intracranial pressure, which in extreme cases leads to serious neurological damage.
Therefore, the body has several control and balance systems in order for the brain to receive enough blood and oxygen.
Adults with normal blood pressure receive from 50 ml of blood to 100 g of brain tissue per minute, which provides oxygen to the brain at a pressure of 60 to 160 mm Hg.
If oxygen supply is outside this range, the brain loses its ability to maintain constant blood flow. Therefore, blood flow is strictly dependent on pressure in the arteries (mean arterial pressure). [R, R, R]
The brain is one of the most complex organs of the human body. Without it, neither mental work nor normal physiology is possible.
For its functioning are required:
various amino ac >
Therefore, nutrition principles to maintain brain health come down to a few simple rules.
- Introduction to the diet of certain foods containing all the nutrients necessary for the mental organ. This non-fat white meat, fatty sea fish and seafood (except caviar), vegetables and fruits, cereals, nuts, natural unrefined oils, not too fatty dairy products, herbs and seasonings. You can also follow a special MIND diet to improve cognitive function.
- The elimination of food harmful to the brain, which clogs blood vessels, reduces blood circulation and reduces its performance. It includes semi-finished products, fast food, sausages, smoked meats, fatty meat and dairy products, sweets with refined sugar, muffins, soft drinks, alcohol, strong black tea and coffee in large quantities, salt.
- Drinking plenty of fluids. Brain tissues are 80% water, so a lack of fluid in the body adversely affects metabolic processes, the speed of transmission of nerve impulses. Due to a lack of fluid in the body, it is the brain that first dies. The importance of water for the brain was discussed in detail in a separate article.
For the normal development of the child’s body, products from the list are required, which are necessary for the development and stimulation of the full functioning of the brain. Except for some nuances.
- In the diet of a child or adolescent there should be more protein foods: white lean meat. fish, seafood.
- To compile a children’s menu, spicy and spicy seasonings are used somewhat less, focusing on the age and taste preferences of the child.
- Red wine is excluded, since ethanol in its composition is contraindicated in children.
Proven popular recipes
In search of ways to help improve and stimulate the head blood supply inside the skull, it is worth recalling traditional medicine. Since ancient times, the forces of nature have come to the aid of people suffering from manifestations of inhibition of blood flow in the central nervous system.
Proven effective recipes for traditional medicine:
- In a clean container, combine 10 g of veronica and lemon balm, 30 g of strawberry leaves, as well as 40 g of flowers and fruits of hawthorn. Pour the finished mixture into 300 ml of boiling water. After filtering, drink instead of tea.
- Healing mixture for every day – combine 500 g of cranberry fruits and 350 g of linden honey, add 150 g of grated horseradish. Consume 1 tbsp. before each meal.
- Grind the leaves of periwinkle and in the amount of 1 tsp. and pour them into 500 ml of boiling water. Strain on moderate heat for 10-15 minutes, and before removing from heat add 1 tsp of hawthorn leaves. Insist 2.5-3 hours and strain. Drink 250 ml regularly before meals.
Traditional medicine recipes are appreciated for their effectiveness and high level of safety for human health. However, before you start using this or that tool, it is recommended to coordinate it with a specialist.
With the violation of cerebral circulation it is necessary and possible to fight, but in close cooperation with doctors. The reward will be clarity of mind, high intelligence until old age and a strong memory.
Plants that have a beneficial effect on the state of blood vessels and blood circulation include orchis, mulberry, golden mustache, alfalfa and others.
However, before using such products, it is necessary to consult a doctor, since only a qualified specialist will be able to determine whether a product is suitable for you and whether it will be effective specifically for you.
In folk medicine, there are many recipes with which to restore the normal vascular tone can be no worse than with venotonics and similar drugs. But before using any of them, you should definitely consult with your doctor.
Garlic tincture will help not only strengthen the immune system, but also strengthen the resistance of the capillary, which penetrates the brain, to mechanical rupture. It is prepared like this:
- pass 3 large heads of garlic through the garlic shed;
- add 200 milliliters of strong alcohol (vodka or moonshine, but not alcohol);
- add 4 inflorescences of dried cloves (“culinary” is also suitable);
- insist in a dark place at room temperature for 7 days, shaking the container with the mixture daily.
Take 5 drops 3 times a day until the end of the prepared infusion, at the same time as the usual food menu. It is allowed to conduct no more than 2 such courses annually (with a break of 6 months).
The effect of nutrition on the circulatory system
In addition, there are synthetic drugs that improve blood circulation and stimulate cellular metabolic processes, such as “Selegilin”, “Piracetam” (“Nootropil”), “Acefen” and several others.
Once again, we can start taking any medications only after consulting your doctor or your doctor. A specialist will be able to take into account all the features of your body and determine the most suitable treatment and medication regimen.
- Products containing phosphorus. Phosphorus reduces muscle tone, supports the nervous system. Phosphorus is found in the liver, brain, various cereals, legumes, tongue, and dairy products.
- Products containing iron. Iron is responsible for a clear and fast mind. Iron-containing foods include buckwheat, seafood, beef, liver, spinach, cabbage, turnips, and melon.
- Foods That Have Calcium. Calcium helps the transmission of impulses in the muscles and nerves. This group of products – legumes, beets, almonds, dairy products, cabbage.
- Products containing magnesium. Magnesium relaxes muscles, is responsible for the bilateral exchange of nerve impulses. Products containing magnesium – legumes, nuts, mineral water, various cereals, egg yolk, bran.
- Products containing potassium. Since potassium ensures the stable functioning of the heart, as well as muscles and nerves. To this kind of products include: vegetables, fruits, millet.
- Products containing iodine. Iodine improves memory, ensures the normal, uninterrupted functioning of the thyro >
In total, to strengthen and cleanse the vessels of the brain with the help of correction of the diet and traditional medicine is quite real. But we should not forget that physical activity, walking in the air and maintaining a healthy lifestyle will be no less useful. The most important thing is to keep your weight at a normal level, since with an excess of fat mass lipid metabolism is disrupted, which at times increases the risk of developing atherosclerosis.
If you know about the composition and characteristics of the use of many products, you can eat so that it will have a very beneficial effect on the state of the brain. The correct daily menu will help not only to perform any mental work in a quality manner, but also preserve the sharpness and freshness of thinking for many years, regardless of the person’s age.
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