A year ago, 64-year-old Aunt Zhang began to forget things frequently. At first, she would forget to turn off the stove and get the time wrong. Her family thought it was just because of her age. But one day, she went out alone and couldnt find her way home... After diagnosis, Aunt Zhang was found to have Alzheimers disease, one of the most common types of dementia. Seeing the once shrewd and capable Aunt Zhang gradually lose her ability to take care of herself, her family was heartbroken.
Professor Dai Wenxin, the executive director of the Geriatric Multidisciplinary Diagnosis and Treatment Center at Hainan Chengmei Hospital, said that as people age, the neurons in the brain undergo degenerative changes, and the risk of developing Alzheimers disease also increases. According to the World Health Organization, one person is diagnosed with dementia every three seconds worldwide.
At present, there is no effective cure for Alzheimers disease, but a large number of studies have shown that through scientific lifestyle interventions, the risk of developing the disease can be effectively reduced.
01
Adhere to a balanced diet to "recharge" your brain.
The normal operation of the brain cannot do without adequate nutrition supply. A balanced diet is the foundation for preventing dementia. It is recommended to follow the "Mediterranean diet pattern", and consume deep-sea fish rich in unsaturated fatty acids, such as salmon and sardines, 2 to 3 times a week. These fatty acids can protect cerebral blood vessels and improve cerebral blood circulation. At the same time, increase the intake of fresh vegetables and fruits, ensuring at least 500 grams per day. The antioxidant substances they contain can reduce the damage of free radicals to nerve cells.
In addition, consuming a moderate amount of nuts, whole grains and beans can provide the brain with rich vitamins, minerals and dietary fiber. It is also important to reduce the intake of high-sugar, high-fat and high-salt foods to prevent accelerated aging of blood vessels.
02
Maintain regular exercise to activate brain vitality.
Exercise not only builds up the body but also effectively enhances brain function. Research shows that engaging in 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, or cycling, can reduce the risk of dementia by 30% to 40%. Exercise promotes blood circulation in the brain, increases the supply of oxygen and nutrients, and stimulates the growth and connection of nerve cells.
At the same time, exercise can also regulate emotions, relieve stress, and reduce the damage caused to the brain by mental factors. It is recommended to choose the exercise method you like, maintain a regular routine, and progress gradually to avoid over-exercising.
03
Actively participating in social activities and exercising the brain can enhance "social skills".
Loneliness is one of the significant risk factors for dementia. Engaging in positive social activities can effectively exercise the cognitive functions of the brain. Communicating and interacting more with family and friends, participating in community activities, interest groups, and volunteer services, not only enriches the content of life but also enables the brain to continuously receive new information and stimuli in the process of interacting with others, maintaining the vitality of thinking.
Research has found that people who are socially active experience a slower decline in memory and language skills. Even the elderly should try to avoid being alone and actively integrate into society to keep their brains constantly "working".
04
Ensure adequate sleep to allow the brain to "rest and recuperate"
Sleep plays a crucial role in brain health. During sleep, the brain initiates detoxification and repair mechanisms, which are essential for maintaining the normal function of nerve cells. Long-term sleep deprivation or poor sleep quality can damage brain nerve cells, leading to a decline in cognitive function and significantly increasing the risk of dementia.
It is worth noting that more sleep is not necessarily better. Research shows that sleeping more than nine hours a day can increase the risk of Alzheimers disease by two to three times. Therefore, adults should limit their daily sleep to 7-8 hours, and the elderly should not sleep less than 6 hours.
To achieve quality sleep, maintaining a regular schedule is crucial. It is recommended to develop the habit of going to bed early and getting up early, and avoid staying up late. Additionally, it is advisable to refrain from consuming stimulating beverages such as coffee and strong tea before bedtime, and also avoid engaging in vigorous exercise. You can try relaxing methods like taking a foot bath or listening to soft music to improve the quality of your sleep.
05
Keep learning new knowledge to train your brain.
The brain follows the principle of "use it or lose it". Continuous learning can effectively exercise cognitive abilities and delay aging. Whether it is learning a new language, a new skill, reading books and newspapers, or participating in training courses, all can keep the brain active and enhance the connections between nerve cells. Elderly people, in particular, should avoid being idle for a long time. They can choose learning content based on their own interests and hobbies, such as calligraphy, painting, musical instruments, or using smart phones. Keep learning a little new knowledge every day to keep the brain always energetic.
06
Manage emotional stress and protect the brains "psychological defense line"
Long-term mental stress, anxiety, depression and other negative emotions can cause chronic damage to the brain and increase the risk of dementia. Learning to manage emotions and maintaining a positive and optimistic attitude are very important for brain health. One can relieve stress through cultivating hobbies, practicing meditation, yoga, deep breathing exercises and other methods.
When encountering emotional problems, communicate with family and friends in a timely manner or seek help from professional psychologists. Maintaining a good emotional state can enable the brain to function better in a relaxed environment.
07
Control underlying diseases to reduce "potential threats" to the brain.
Chronic underlying diseases such as hypertension, diabetes and hyperlipidemia are the main causes of vascular dementia. These diseases can damage blood vessels, affect the blood supply to the brain, and lead to ischemia and hypoxia of nerve cells.
Therefore, actively controlling underlying diseases is crucial for reducing the risk of dementia. Regularly monitor blood pressure, blood sugar, and lipid levels, and take medications as prescribed by doctors to keep all indicators within normal ranges. At the same time, develop the habit of regular physical examinations to detect and treat diseases that may affect brain health as early as possible, thereby reducing potential threats to the brain.
Memory Clinic of Hainan Chengmei Hospital
The P-tau217 blood test technology introduced by the Memory Clinic of Hainan Chengmei Hospital can accurately detect the risk of Alzheimers disease (AD) by drawing only a small amount of blood. This test is simple, quick, painless and non-invasive. It can identify potential risks 10 years before the appearance of "dementia" symptoms, providing patients with the golden time for intervention.
In addition, the hospital is also equipped with PET-CT diagnostic equipment, which can be used for precise diagnosis of AD, identifying the disease 10 to 15 years in advance and providing a scientific basis for subsequent treatment and intervention.
Professor Dai Wenxin suggests that high-risk groups, including those over 45 years old, those with a family history of AD, and those showing early symptoms such as memory decline, should undergo regular relevant tests to promptly formulate personalized intervention plans, including lifestyle adjustments and drug treatments, to effectively delay the progression of the disease.
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Article | Huang Fei