After entering old age, you will feel that your body and mind have undergone great changes. Some elderly people will not adapt to it, and they are more likely to think too much. In addition, as they get older, they will be more eager to live a long life, and will suffer from some diseases. Rather scared. For example, Alzheimer’s disease has a greater impact on the individual, and family members face more challenges. Therefore, all elderly people are reluctant to suffer from this disease themselves, but if they don’t want to, it doesn’t mean they won’t suffer from it. To reduce the prevalence, the focus is still on oneself and prevention in advance.
The occurrence of Alzheimer’s disease is related to many factors, one of which is aging. If the elderly want to avoid dementia, they should delay aging as soon as possible to ensure that the brain remains young and slow down the deterioration of brain function. For both men and women, it is recommended that after the age of 50, being able to stick to a few things may help prevent dementia.
After the age of 50, 3 more acids should be added to the diet.
[3 acids]: unsaturated fatty acids, lysine, linolenic acid
unsaturated fatty acids
These substances are good for the brain, can improve memory and thinking ability, and can also enhance the activity of brain cells, which means that it can delay the brain With aging, the degeneration of the brain is delayed, the related functions will not be problematic, the brain will not be prone to atrophy, and the risk of developing dementia will be reduced.
And foods containing more unsaturated fatty acids, there will be pumpkin seeds, tuna, salmon, whitebait, these foods can be properly supplemented in the daily diet. After a period of time, they are eaten in exchange. Among them, whitebait can be boiled in soup, which can not only ensure the original taste of the food, but also not easily increase the burden on the human body. It is also beneficial to the cardiovascular and cerebrovascular, and can reduce the occurrence of some diseases.
Lysine
It can help protect the brain and promote fat oxidation< /strong>There will be good help, and it will help improve the mood of anxiety, it will also promote the absorption of some nutrients, and it can also help repair nerves. Proper supplementation of lysine is beneficial for delaying brain aging and protecting brain health.
Foods richer in content include: lean meat, eggs and dairy products, and beans which contain There are also more amino acids, and some nuts contain more lysine. quinoa is a staple food that can be eaten with fine staple foods. Helps replenish lysine.
linolenic acid
After the age of 50, moderate supplementation of linolenic acid can help Preventing cardiovascular and cerebrovascular diseases will also help improve cholesterol levels, and will have a good effect on lowering low-density lipoprotein, which will indirectly prevent cardiovascular atherosclerosis, heart The incidence of cerebrovascular diseases will naturally decrease, and there is a relationship between cardiovascular and cerebrovascular diseases and Alzheimer’s disease. If the elderly want to avoid Alzheimer’s disease, they should eat more linolenic acid to prevent heart and brain disease. Vascular disease.
Linolenic acid, which is mostly found in several foods, such as: Ligustrum lucidum, and vegetable oils, especially sunflower oil, corn Oil, sesame oil and rapeseed oil, these are the oils for daily use. They can help supplement linolenic acid. Of course, it should be supplemented in moderation. Contains trans fatty acids, which are also detrimental to cardiovascular and cerebrovascular.
If you want to keep your brain young, after the age of 50, you need to touch less of these two foods.
The first one, sweets, sweet drinks
Foods with a high sugar content, after the age of 50, should try to give up Now, eat less if you can. Excessive intake of sugar in the human body will easily increase the fat content in the human body, which is not good for the blood vessels and the brain. In addition, there is a experiment on mice in the United States, which found that when mice are given sugary drinks every day, the memory and learning ability of adult mice are significantly reduced.
Mainly due to the destruction of the hippocampus in the brain, as well as changes in the gut microbiota, so memory is also affected . This study has done some research on the effect of eating too much sugar on the brain. There may be some flaws in the data, but it can be used as a reference point. What’s more, eating more sugar is indeed not good for health, especially for people after the age of 50, it is necessary to reduce the intake of sweets and sweet drinks.
Second, processed food
Social development is relatively fast, which brings many people When pressure comes, the pace of life will be faster, and with the emergence of many convenience foods, many people start to become lazy, do not like to cook by themselves, and always like to eat takeaway or processed food, they feel very convenient and delicious , while ignoring processed foods,There are many additives, high salt content, and most processed foods belong to fried and pickled foods. After the age of 50, if you consume them frequently, it is very unhealthy. Conducive to cardiovascular and cerebrovascular diseases, it is easy to accelerate brain aging, and the risk of dementia will also increase.
After the age of 50, under the condition of ensuring a reasonable diet, it is best to do one thing frequently and stick to it for a long time.
Walking more is an important magic weapon to delay aging
Don’t underestimate such an exercise, if you can stick to it after the age of 50, it is reasonable Walking can slow down brain aging. Researchers from Boston University School of Medicine have done a study, tracked 2354 volunteers for a long time, and finally found that walking more than 5000 times a day People who walk, the rate of brain aging is delayed. According to this study, it is reasonable to believe that people after the age of 50, insist on moderate walking, which is beneficial to slow down the deterioration of brain function, thereby helping to reduce the risk of Alzheimer’s disease.
During walking, the body’s metabolism and blood circulation are improved, and walking can also help protect the cardiovascular and cerebrovascular, which is also helpful for improving bad mood. There are benefits, and there will be good effects in protecting the brain and delaying aging. But it should also be noted that the more walking is not the better, it must be reasonable.
I hope the above suggestions can help you, and those in need can follow them. It can not only help prevent Alzheimer’s disease, but also help health care, reduce the occurrence of other diseases, and perhaps make old age. Get comfortable.
References:
1. “The secret to delaying brain aging is under your feet”·Health Times·2019.5.14
2. “Quinoa as a staple food more Easy for brain health”·Health Times·2018.11.2
3. “The “scourge” of cerebral infarction has been made public, warning: the brain is “most afraid” of 3 things, you can eat more acid”·Health World· 2021.11.26
4. “Eating too much sugar hurts the brain! Beauty Research” · Popular Science China · 2021.4.9
5. “Eating the food your brain likes can make you more focused 》·Doctor Clove·2022.1.26