senile dementia, it seemsdistant , but more and morecommon. According to data released by the China Association for Aging, there are about 15.07 million middle-aged and elderly dementia patients aged 60 and above in my country.
The disease has no obvious symptoms in the early stage, but may be accompanied by memorydecreased , but it is basically misunderstood that it is caused by “old age”, and with the development of the disease, the ability of judgment and thinkingwill also decrease, and even appear span>Avoiding social situations, unable to take care of themselves in life, etc.!
I. Japanese study found that breakfast habits are related to dementia
This The study, published in the Japanese Journal of Human Sciences for Health and Social Services, lasted six years and involved 525 people over the age of 65.
After a long-term follow-up survey of the participants’ eating habits and living habits, the researchers unexpectedly found that after adjusting for gender and age, the absent breakfastparticipants had the same chance of developing dementia as the other participants4x.
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The reason is that the human body does not consume enough nutrients to meet the needs of the brain, which in turn leads to premature aging of the brain and functional degradation.
In addition, the study showed 3 other factors associated with dementia:
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①Participants who used to eat snacks were 2.7 times more likely to develop dementia;
②Not paying attention to salt intake< /span> participants were 2.5 times more likely to develop dementia;
③Not paying attention to nutritional balance Participants were 2.7 times more likely to develop dementia.
Snacks may causeexcessive fat intake, and bloodhigher cholesterol levels may accelerate the process of amyloid beta accumulation in the brain, greatly increasing the incidence of Alzheimer’s disease Excess saltmay lead to increased disturbance of cerebrovascular endothelial cells, causing high blood pressure in the brain, induced cerebral cortical atrophy.
Second, a high-quality breakfast, these foods are indispensable
1 For starchy staple foods
It is best to choose coarse grains, such as span>Whole wheat bread, multigrain porridge, corn, sweet potato, steamed bunsetc.
The main component is carbohydrates, which can be converted into glucose in the body to provide energy for the human body, and it is also rich in B vitamins.
/p>2Ask for high-quality protein foods
It is recommended to have protein in dairy, eggs, beans, and meat Two, they not only provide enough protein for the body, but also delay gastric emptying, extend the feeling of fullness after meals , make breakfast more “hungry”.
3fresh fruits and vegetables
Eating fruits and vegetables for breakfast can provide rich vitamins, minerals, dietary fiber, and help maintain normal intestinal function. Moreover, fruits and vegetables are also rich in antioxidant substances, such as carotene, lycopene, polyphenols, etc., which help to delay aging.
4Have some nuts
Nuts are rich in potassium, calcium, magnesium, iron, zinc and other minerals, as well as various unsaturated fatty acids and vitamins, which can make breakfast nutrition more comprehensive.
Therefore, like egg cake + vegetables + milk / five-grain soybean milk + nuts, Beans) porridge + eggs + fresh side dishes are all good choices.
Third, do this after getting up to make the brain healthier
In addition to a nutritious breakfast, you want to slow down the brain’s Aging, after getting up every day, may wish to follow this set of steps:
1Move your fingers and comb your hair< p>
Fingers
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After getting up in the morning, you can do the “brain exercise” taught by the neurologist of Union Hospital every day – moving your fingers, also Effective finger activity for preventing brain aging.
Combing Hair
Professor Cheng Kai of Beijing University of Traditional Chinese Medicine told us that there are many stimulation areas on the head, which correspond to many functions of the human body. Therefore,Appropriate stimulation of the acupuncture points on the head can Refresh your mind and prevent dementia.
Choose a comb that is wide and thick in each tooth, not too sharp , comb your hair every day to help massage the acupoints and acupoint areas of the head.
2Morning coffee
Krembil A new study from the Brain Institute suggests that drinking coffee in the morning may have more benefits than just helping drinkers boost energy and focus, but also reduce the risk of Alzheimer’s and Parkinson’s disease.
Researchers find that phenyl-containing compounds appear during roasting of coffee beans , which can effectivelyinhibit the formation of β-amyloid and Tau, which are two protein fragments The main pathological manifestations of Alzheimer’s disease and Parkinson’s disease.
Because the roasting process produces more of these compounds,dark roast coffee appears to be more neuroprotective than light roast coffee.
So try having a cup of black coffee every morning around 10am.
4Learn to dance
A study published in the neuroscience journal Frontiers in Human Neuroscience suggests that if older adults can < span>Regularly participating in some exercise activities can effectively reverse the aging of the brain, and among them, dance has a particularly significant effect .
Researchers say traditional sports are repetitive movements such as cycling or walking, but dancing is different , people who learn to dance have to learn new content every week, including walking, formation, speed, etc., which is challenging for them, and is in a continuous learning process in status.
More relieve anxiety and depression, while adjust the level of sex hormones to an appropriate amount span>The role of . Sex hormones are one of the drugs currently used to treat Alzheimer’s disease.
So it is advocated that middle-aged and elderly people can incorporate dancing into their daily exercise.
This article is reproduced from the official account: BTV I am a big doctor official WeChat (ID: woshidayisheng)
Health science popularization hosted by Professor Yu Kang, Department of Clinical Nutrition, Peking Union Medical College Hospital The platform [eat three meals a day], welcome to pay attention!