For some people, the brain has already left this world before the body leaves.
Unlike other diseases, Alzheimer’s patients mainly show memory impairment. Continuous decline, and thenloss of language ability, spatial judgment ability, basic cognitive ability, and finally loss of self-care ability< /span>, I need the care of my family all the time, which not only affects my health, but also drags down my relatives.
_p><88 hmfix 515">1What causes “dementia”?
The occurrence of Alzheimer’s disease is often the result of a combination of genes, lifestyle and environmental factors, age, family history, stroke, diabetes, high blood pressure , high cholesterol, etc. are important incentives for Alzheimer’s.
Four more common risk factors can also damage the brain.
1lack of sleep
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Lack of sleep is an independent risk factor for cognitive impairment, and sleep helps clear waste from the brain and strengthens memory.
A friend who has the bad habit of staying up late must get rid of it early and develop the habit of going to bed at a fixed time. You can take a nap, fall asleep at 11 pm, and take a half-hour nap between 11:00 and 1:00 noon. Elderly people should get at least 6 hours of sleep every day.
2Excessive intake of sweets
Excessive intake of sweets can lead to repeated increases in sugar levels, instability of nerve cell function, and accelerated brain aging< span>.
3smoking
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Sitting still often is harmful to people’s back, waist and legs, but this is not all harm.
Because studies have found that sitting for a long time can also lead to dementia. Therefore, proper activity can improve memory and keep the brain young.
4Vision Deterioration
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The vision deterioration of the elderly is also an important cause of cognitive impairment. If you have vision loss, visual field loss or some eye diseases after getting older, you must seek medical treatment as soon as possible.
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Any disease, prevention is the most important.
2Protect the Brain – How to Eat?
Medical researchers combined two of the healthiest diets known, the Mediterranean diet and the DASH diet, to form< span>A healthy eating pattern specifically for the brain, to promote brain function and prevent Alzheimer’s, this is the MIND diet.
Since its introduction in 2015, it has been shown to slow cognitive decline in healthy older adults. A study of healthy residents of the Chicago area found that those who adhered the most to the MIND diethad brains 7.5 years younger than those who adhered the least.
A study presented at the International Stroke Conference in recent years compared the diets of 80-year-olds after a stroke. The study found a 20-year difference in cognitive function between the most and least adherents of the MIND diet.
You only need to eat more of the recommended 10 foods, limiting 5 unhealthy foods will do.
10 foods that the MIND diet encourages proper consumption:
Green leafy vegetables: Includes kale, spinach, etc. Can be cooked or made as a salad.
Green leafy vegetables are rich in nutrients such as folic acid, vitamin E, carotenoids and flavonoids that improve brain health and may reduce dementia and cognitive impairment. risk of cognitive decline. One meal a day can already slow brain aging. To get the most out of your vegetables, eat at least six servings of leafy greens each week.
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Other vegetables: In addition to leafy greens, try at least daily Eat another vegetable. It is best to choose non-starchy vegetables because they are nutrient-dense and low in calories.
berries: including strawberries, blueberries, raspberries, and blackberries.
Berry has a very good antioxidant effect. In a 20-year study that included more than 16,000 adults, those who ate the most blueberries and strawberries experienced the slowest cognitive decline. Researchers believe that berries contain higher levels of bioflavonoids.
It is recommended to eat two or more servings of berries per week for optimal brain health. Pay attention to pesticides when picking strawberries.
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Nuts: The MIND diet doesn’t specify which nuts to eat, but it’s best to diversify for a variety of nutrients.
Nuts may be high in calories and fat, but the fat-soluble vitamin E they are rich in has protective effects on the brain. It is recommended to consume five or more servings of nuts per week. When you’re in the mood for dessert, try nuts, and remember to choose dry-roasted or raw nuts with no added salt, sweeteners, or oils.
Olive oil: Olive oil is the main edible oil.
Whole grains: oatmeal, quinoa, brown rice, whole wheat pasta and 100% whole wheat bread etc.
Fish: Eat fish at least once a week. It’s best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel, as they are high in omega-3 fatty acids.
Beans: Beans are included in at least four meals per week, which can be Various legumes. Beans high in protein and fiber increase satiety and are rich in B vitamins, which are essential for brain health. In a study analyzing the diets of older adults, those with the lowest intake of soy had the worst cognitive decline compared with those who ate more soy.
Poultry: Try to eat chicken or turkey at least twice a week. Note that fried chicken is not recommended.
About wine:If you don’t drink, don’t start. Even small amounts of alcohol can increase a woman’s risk of breast cancer, and it’s best not to drink it for the sake of your overall health. If you drink alcohol, limit it to no more than one glass of wine a day.
MIND diet recommends limiting the following five foods:
Butter and margarine: less than 1 tablespoon (about 14 grams) per day
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Cheese: No more than once a week.
Red meat: Eat no more than three servings per week, including all beef, Pork, lamb and meat products made from these meats.
Fried food: Especially fried food in fast food restaurants, the best Less than once a week.
Pastry & Dessert span>: This includes most processed junk foods and desserts you can think of, ice cream, cookies, brownies, treats, cakes, donuts, candy, etc.
No more than four times a week is recommended. These foods contain saturated fat and trans fat. Studies have found that trans fats are linked to a variety of diseases, including heart disease and evenis Alzheimer’s disease. While research on saturated fat and heart disease is inconclusive and controversial, animal studies and observational studies do show that eating too much saturated fat can affect brain function.
3A simple movement will make the brain more powerful Flexible
The more you use the brain, the more flexible Exercise the brain and delay the occurrence of dementia.
You can keep a diary, do rough work, dance square dance, etc., all of which are good for exercising your brain.
Liu Ning, Deputy Director of Neurosurgery, Sanbo Brain Hospital, Capital Medical University, also brought a small game commonly used in the hospital, which has appeared People with brain function problems, regular practice is conducive to recovery; healthy people can do it regularly, which can delay brain aging and prevent Alzheimer’s.
The left hand stretches out the thumb and forefinger to form a figure of eight. The backhand gestures into a four-character, and the left and right hands are alternately changed, step by step, and gradually increase the speed.
This training can exercise the coordination of the hand and brain, and also exercise the coordination function of the muscles to prevent brain aging.
Source: Healthy Kitchen, Tongyu Xuan
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