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Más allá de dormir poco: hábitos cotidianos aceleran la destrucción de tus neuronas de forma silenciosa Jeff Bridges en una escena de 'El Gran Lebowsky" (1998).
Ni imaginamos cuántas neuronas podemos estar dejando por el camino, sin apenas darnos cuenta, con algunos de nuestros gestos cotidianos Coge la calculadora, empieza a restar y juzga tú mismo si estás acelerando tu envejecimiento cerebral Con un patrimonio biológico de 100.000 millones de neuronas y al menos 100 billones de conexiones, parece exagerado pensar que un mal hábito sea capaz de destruir ni siquiera una pizca de nuestro cerebro. Pero las neuronas mueren. Lo hacen de manera natural por el cúmulo de residuos y defectos que amontonan , causantes de que pierdan su función y degeneren. Y así debe ser. El problema es cuando las perdemos por costumbres que pueden resultar fatales para nuestro cerebro. Aunque no es fácil entender la complejidad de este órgano y menos aún con la precisión que requiere cada uno de manera individual, sabemos qué podemos poner de nuestra parte para evitar que ese proceso se acelere.
En cada decisión que tomamos, cada estímulo, pensamiento o movimiento, nuestras neuronas entran en acción provocando una corriente de neurotransmisores químicos en diferentes partes del cerebro. Y todo ocurre en milésimas de segundos. Queda mucho misterio por resolver. Las nuevas tecnologías han permitido capturar cómo se comunican entre ellas y también algunos detalles de por qué dejan de realizar sus funciones . Esto está ayudando a la ciencia a identificar a algunos de sus enemigos:
Estar tenso y de mal humor Parece una tontería, pero no lo es. El estrés es una reacción fisiológica del organismo a un estímulo que creemos amenazante. El cuerpo responde segregando hormonas, como la adrenalina y el cortisol. El problema es que, si este desgaste físico y emocional se prolonga, el derroche es tal que el cerebro acaba agotando sus reservas . Con el tiempo, los niveles de cortisol pueden ser tan excesivos que el cerebro genere más células productoras de mielina y menos neuronas.
El neurocientífico Néstor Braidot aconseja aprender a respirar desde el diafragma para empezar a entrenar las emociones . Con ello conseguiremos aislarnos del entorno y centrar nuestra atención en aquello que queremos. La meditación sirve también para contrarrestar el estrés. Su práctica habitual aumenta la densidad de la materia gris en el hipocampo y en otras áreas asociadas a la autoconciencia.
Robarle horas a la noche Claire E. Sexton, investigadora de la Universidad de Oxford, no lo puede decir más claro: "Si no dormimos lo suficiente, el cerebro encoge". La mala calidad del sueño o las dificultad para conciliarlo reduce áreas tan importantes como las que se vinculan con el lenguaje, el tacto, el equilibrio, el cálculo matemático o la toma de decisiones .
Las neuronas de la región productora de energía del cerebro comienzan a morir cuando se prolonga la vigilia . Sin ellas, el cuerpo es incapaz de mantenerse en pie al día siguiente. La privación del sueño también podría ser fatal para la corteza cerebral y el hipocampo en adultos mayores de 60 . Durante la noche el cerebro se resetea, hace una especie de autolavado para eliminar las proteínas tóxicas que erosionan la memoria, según concluyó un equipo de investigadores de la Universidad de Boston. Además de su efecto directo en la consolidación de la memoria, el sueño fortalece nuestro sistema inmunitario . No hay un número de horas determinado, lo importante es que sea reparador.
Apoltronarse en el sofá Una de las cosas que peor sientan al cerebro es ver la vida pasar. La falta de actividad e iniciativas, no darle rienda suelta a la imaginación y, en general, demasiados ratos de holgazanería hacen que las neuronas no necesiten apenas conexión y muchas de ellas acaben muriendo. La terapeuta Catalina Hoffmann anima a despertar "nuestras neuronas Netflix", que tan cómodamente están en el sofá, con el aprendizaje de cosas nuevas . El efecto es indiscutible.
Por ejemplo, estudiar un nuevo idioma reconfigura la estructura cerebral. Vale cualquier otra experiencia. En un estudio con los taxistas de Londres se observó que el hecho de almacenar en su memoria las diferentes rutas de la ciudad había hecho que su hipocampo fuese más grande que el de los demás. La lectura de autores surrealistas, como Frank Kafka, crea nuevos patrones cerebrales , según un trabajo publicado en 'Psychological Science'. Incluso una simple caminata a buen ritmo basta para expandir las neuronas del hipocampo.
Tabaco, drogas y otras sustancias químicas El consumo continuado de drogas produce cambios en la estructura y la función neuronal que causan anomalías de larga duración o permanentes en la neurotransmisión. La cocaína, por ejemplo, puede estimular genes que aumentan o disminuyen la producción de proteínas generando cambios en la función neuronal e incluso causando la reestructuración física de las neuronas. Casi todas las drogas son neurotóxicas y su consumo es la base de muchos de los problemas cognitivos que experimentan quienes las toman de forma asidua.
Además, la adicción aboca a las neuronas a una sola función mental , desatendiendo el mantenimiento del sistema nervioso. En el caso de la dependencia de la nicotina , científicos de la Universidad de Bonn han comprobado que trastoca la química cerebral en las áreas que procesan el placer y el dolor . El dato optimista es que este deterioro se revierte unos meses después de abandonar el tabaco.
Chutes con la comida Nos importa el sobrepeso, pero igualmente grave es el impacto en el cerebro de las grasas saturadas, los azúcares añadidos o la comida rápida. Este tipo de alimentos destruyen poco a poco las células nerviosas reduciendo su capacidad para aprender y formar nuevos recuerdos . Algunos, como el aceite de girasol, son especialmente tóxicos.
La comida rápida provoca cambios en la química del cerebro que afectan a la función cognitiva (aprendizaje, motivación y memoria) y ralentizan nuestra capacidad de respuesta cerebral. Por su parte, el abuso de azúcar interrumpe la absorción de proteínas y nutrientes necesarios para la creación de nuevas neuronas.
Dejar pasar el dolor crónico Cuando hay un dolor continuo, la alteración principal ocurre en la zona de la corteza frontal vinculada con las emociones. Si a las neuronas no le damos posibilidad de descanso, acaban muriendo y el cerebro queda tocado para siempre .
La Sociedad Española del Dolor aconseja practicar ejercicios aeróbicos de cierta intensidad para aliviar la sensación dolorosa y no descuidar la salud mental.
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