Conas is fearr d’inchinn a choinneáil sláintiúil?

What can you do to keep your brain healthy?

Conas is fearr d’inchinn a choinneáil sláintiúil?

We all know high cholesterol isn't good for our body…

Is eol dúinn ar fad nach bhfuil an colaistéaról go maith don cholainn…

along with high blood pressure, and being over-weight.

an scéal céanna le brú fola ard, agus a bheith róthrom.

But what you might not know, is that not only can these health concerns shorten the life of your body…

Seans nach mbeidh eolas agat ar an méid seo, ach ní hamháin go ngiorraíonn na fadhbanna sláinte seo fad shaol do cholainne

they can affect your brain function.

is féidir leo drochthionchar a bheith acu ar fheidhmiú d’inchinne.

The more scientists study our brains,

Dá mhéid a dhéanann eolaithe staidéar ar an inchinn,

the more they're finding that how well it works is intricately tied to the health of our body.

is ea is mó a fhaightear amach faoin mbealach a bhfuil sláinte na hinchinne féin fite fuaite le sláinte na colainne.

For example, just thirty minutes of aerobic exercise, five times a week, can keep your brain sharp.

Mar shampla, is féidir le triocha nóiméad d’aclaíocht aeróbach, cúig huaire sa tseachtain, géire inchinne a chinntiú.

Because physical exercise not only helps your heart,

Ní hamháin go gcabhraíonn aclaíocht leis an gcroí,

it can increase the size of your hippocampus, the part of the brain crucial to making memories.

ach méadaíonn sé an hipeacampas, cuid den inchinn atá fíorthábhachtach agus cuimhní á gcruthú.

But that's not all.

Agus tuilleadh le cois!

Physical exercise generates a chemical called BDNF - brain derived neurotrophic factor,

Le linn aclaíochta gintear an ceimiceán FNID - fachtóir néartrófach inchinndíorthaithe,

which acts like fertiliser for the brain, encouraging the growth of neural connections and new brain cells.

a ghníomhaíonn mar leasú don inchinn, cuireann sé naisc néaracha agus cealla nua inchinne ag fás.

So, obviously staying active is important.

Mar sin is fiú fanacht gníomhach.

But not just physically active - you need to keep socially active, as well, especially as you get older.

Gníomhach go fisiciúil - agus go sóisialta leis, go háirithe agus tú ag dul in aois.

Because there's growing evidence to suggest that people who can avoid getting lonely, reduce their risk of cognitive decline…

Tá an fhianaise go gcabhraíonn sé seo leis an uaigneas agus leis an mbaol de dhul ar gcúl cognaíoch ag láidriú

something we all agree is a good thing.

agus aontaímid ar fad gur maith an rud é sin.

..

But there is one last thing you need to do to keep your brain healthy

Ach tá rud amháin eile is gá a dhéanamh chun d’inchinn a choinneáil sláintiúil

keep it active.

bí gníomhach.

So, in no particular order, here are three top ways to keep your brain stimulated.

Mar sin, gan ord ar leith leo, seo na trí bhealach is fearr d’inchinn a spreagadh

Number 1. Challenge yourself.

Uimhir 1. Tabhair dúshlán duit féin.

The satisfaction you get from doing things slightly beyond your comfort zone

An sásamh a fhaigheann tú as rudaí atá beagán nua agus dúshlánach a dhéanamh

actually changes your brain chemistry, making you feel more positive.

athraíonn sé sin ceimic na hinchinne, agus fágann i riocht níos dearfaí thú.

Number 2. Change yourself.

Uimhir 2. Athraigh tú féin.

Novelty helps your brain. So it's good to experience new things, take on new situations and meet new people.

Cabhraíonn an úire leis an inchinn. Is maith rudaí úra agus suímh úra a thriail chomh maith le casadh le daoine úra.

And Number 3. Learn something new.

Agus Uimhir 3. Foghlaim rud éigin nua.

This encourages the growth of new brain cells and stimulates the connections between them.

Spreagann sé seo fás na gceall inchinne nua agus na nasc eatarthu.

Which has its own benefits, because stronger brain connections also helps keep your brain healthy.

Tá buntáistí ar leith ag dul leis sin, mar go dtugann naisc níos láidre san inchinn sláinte don inchinn féin.

So don't let age stop you from doing the things you love.

Ná lig don aois teacht idir tú agus na rudaí a bhfuil grá agat dóibh.

Think Young.

Mol an Óige (Is Bí Óg!)

Because if you look after your brain now,

Mar má thugann tú aire do d’inchinn anois,

keeping it active and engaged - it will make you proud for years to come.

í a choinneáil gníomhach, gnóthach - beidh tú bródúil aisti go ceann na mblianta.