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For some people, the brain leaves this world long before the body leaves.
Unlike other diseases, Alzheimer's patients mainly show Continuous decline of memory, and then loss of language ability, spatial judgment ability, basic cognitive ability, until In the end, I lost the ability to take care of myself., I needed the care of my family at all times, which not only affected my health, but also dragged down my relatives.

what caused" Dementia?

The occurrence of Alzheimer's is often the result of a combination of genes, lifestyle and environmental factors, such as age, family history, stroke, Diabetes, high blood pressure, high cholesterol, etc. are all important causes of Alzheimer's disease.

Four more common risk factors can also damage the brain.

Lack of sleep

Lack of sleep is an independent risk factor for cognitive impairment, and sleep helps to clear the brain Waste and memory enhancement.

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. The elderly should ensure at least 6 hours of sleep every day.

Excessive intake of sweets

Eating too many sweets can lead to repeated spikes in sugar levels, Causes instability of nerve cell function and accelerates the aging of the brain.

Sitting still for a long time

Sitting still for a long time is harmful to people's back, waist and legs, but And that's not all harm.

Because studies have found that sitting for a long time can easily lead to dementia. Therefore, proper activity can improve memory and keep the brain young.

Vision Deterioration strong>

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.

Any disease, prevention is the most important.

2Protect the brain - how to eat?
Medical researchers have combined two of the healthiest diets currently known, the Mediterranean diet and the DASH diet, to form a brain-healthy eating pattern 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. 1 A study of healthy residents in the Chicago area found that those who adhered the most to the MIND diet had 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 that those who adhered the most and least to the MIND diet had There is a 20-year difference in cognitive function.
You just need to eat more of the recommended 10 foods and limit the 5 unhealthy ones Food will do.
10 foods that the MIND diet encourages to eat properly:

green leafy vegetables: includes kale, spinach, etc. Can be cooked Or make a salad.
Green leafy vegetables are rich in nutrients that improve brain health, such as folate, vitamin E, carotenoids and flavonoids, which can Reduce the risk of dementia and cognitive decline. One meal a day can already slow brain aging. To maximize the benefits of vegetables, eat at least six servings of leafy greens per week.


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Other vegetables: In addition to leafy greens, try to eat at least one other vegetable each day. 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 good antioxidant properties. 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.
The MIND diet recommends limiting the following five foods:
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butter and margarine: less than 1 tablespoon (about 14 grams) per day

Cheese: No more than once a week.
red meat: Eat no more than three servings per week, including allBeef, 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 and Desserts: 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 even 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.
3 Simple Moves for a More Flexible Brain
The more you use the brain, the more flexible it is. Older friends should not be out of touch with society. Combine physical work with mental work, and often exercise the brain consciously to delay the occurrence of dementia.
You can keep a diary, do rough work, dance square dance, etc., which are all good for exercising your brain.
Guo Li teaches you a small game that is commonly used in hospitals. For people with brain function problems, regular practice is conducive to recovery; healthy people often do it, 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, as well as the coordination function of the muscles to prevent brain aging.
Source: Healthy Kitchen/Tongyu Xuan