“Where is my phone? It’s on the table just now?”

“Stupid, look at your hand, what you’re holding Isn’t it a cell phone?”

Do you know this kind of conversation? At a certain time, suddenly forget something, forget where you are going, forget what you are going to do, and then go to the Internet to search for symptoms, you start to worry about whether you have Alzheimer’s disease…

Alzheimer’s disease has been described as a “death worse than death”, and the incidence rate is increasing year by year. Statistics from The Lancet-Public Health show that there are more than 15 million people with dementia in our country over the age of 60.

It can be seen that it is imperative to prevent Alzheimer’s disease. So in our daily life, how can we prevent Alzheimer’s?

I. Harvard Medical School study: Eating more foods containing flavonoids can prevent becoming stupid

Published in the journal Neurology, by Harvard Medical School A study led by Deborah Blacker of the Academy of Sciences found that people with higher intake of flavonoids were 20% less likely to experience cognitive decline in later life than those with lower flavonoid intake /span>.

For this study, Blacker and his colleagues collected data on 49,493 women and 27,842 A sample of male data (1984-2006) was used to calculate their average dietary flavonoid intake through a questionnaire analysis of food frequency. The results showed that: flavonoids have the most protective effect on cognition Well, associated with a 38% lower risk of cognitive decline, followed by flavanones at 36% and anthocyanins at 24%.

With age, brain aging is an inevitable result, and and brain aging is bound to be accompanied by a decline in cognitive ability, in more severe cases, may develop into Alzheimer’s disease. Unfortunately, there is currently no cure for Alzheimer’s disease. Therefore, early intervention may prevent or delay Alzheimer’s disease.

Coincidentally, 2022, from the University of Pennsylvania and Harvard UniversityScientists published in Neurology, they found that men with Parkinson’s disease eat more flavonoid-containing foods, Associated with a 47% lower risk of death from all causes and a 50% lower risk of death from Parkinson’s disease, but not significantly different in women.

Before, we often heard that we should eat more foods rich in vitamins, trace elements, Fiber foods are relatively unfamiliar to “flavonoids”, or even completely unheard of. What exactly are flavonoids? Which foods are higher in content?

Second, what are the flavonoids that suddenly appeared?

Flavonoids are mainly composed of flavonols, anthocyanins, flavonoids, flavanones, flavans and flavonoid polymers, which are widely found in vegetables, fruits, tea, beans in food-borne plants such as Such as strawberries, peppers, oranges and other fruits and vegetables, its bright color is due to the action of flavonoids.

Phytonutrients such as flavonoids are rich in antioxidant activity and anti-inflammatory, which can help protect cells and tissues from oxidative damage. Dietary antioxidants can also prevent the development of cognitive diseases such as cardiovascular disease, diabetes, Alzheimer’s, etc.development.

Three, 6 kinds of food, which are big flavonoids

In the experiment, the daily consumption of the top 20% of the population with the highest intake of flavonoids was about 600mg, while the average daily consumption of the lowest 20% of flavonoids was about 150mg. In general, normal consumption can meet the intake requirements. Which foods are rich in?

1. Berries

Berries basically contain flavonoids, such as blackberries, blueberries, Cherries and raspberries, they contain all the flavonoids. It is recommended to eat berries at least 2 times a week.

2, citrus fruits

oranges, grapefruits, tangerines, lemons and other citrus All fruits contain flavanones, and citrus fruits are often consumed, and vitamin C can also be supplemented.

3. Parsley

Parsley contains more than 130mg of flavonols per 100 grams, it also Contains beta carotene, lutein, vitamins and other nutrients, and low calories.

4, onion

Onions are rich in quercetin, a type of flavonol, as well as anthocyanin, which contains sulfide and prostaglandin A that can expand blood vessels and enhance the elasticity of blood vessels.

5. Tea

The flavonoids in tea are mainly flavanols (including catechins) and flavonols.

6. Dark chocolate

Dark chocolate contains flavanols, polyphenols and Stearic acid, Mayo Clinic and Baylor College of Medicine found that eating dark chocolate at least once a week may help reduce the risk of coronary artery disease.

Fourth, a simple action can also prevent Alzheimer’s

In addition to diet, moving your fingers can also prevent Alzheimer’s. Huashan Hospital Affiliated to Fudan UniversityAcademician Gu Yudongcreated a set of finger exercises, which is easy to learn and can be exercised at any time. The general steps are as follows: span>

• Stretch out your hand, pinch your thumb and forefinger, and then rub; And so on to the ring finger and the little finger;
• do it in reverse, from the little finger to the index finger.

The action is simple and can be done with one hand, which is also convenient for the elderly friend memory. Moreover, this action can take into account both the motor system and the sensory exercise, effectively mobilize the 19 muscles of the hand, and often perform finger exercises, which can fully exercise the brain and prevent some degenerative brain diseases.

Although there is no cure for Alzheimer’s disease, early prevention can delay the decline of the brain and reduce the risk of the disease. You might as well eat more fruits every day, exercise your fingers more, and “activate” our brain regions.

Reprinting is prohibited without the author’s permission< /p>