Alzheimer's disease (AD) is a common quality of life problem in the elderly, and it is more common in women than in men. Clinical manifestations are various cognitive dysfunction and behavioral changes. The average time from symptoms to death is 5- 12 years. Today, there are more than 2 1 10,000 patients with Alzheimer's disease in the world, and there are about 5 million patients with Alzheimer's Harmo disease in China, accounting for a quarter of the total number of patients with Alzheimer's Harmo disease in the world. Among people over 60 years old in Beijing, the elderly suffering from dementia account for 5. 1%. If the per capita annual medical expenses are calculated as10.5 million yuan, Alzheimer's patients in Beijing alone will spend10.5 billion yuan every year, which brings a heavy burden to society and families.
In fact, Alzheimer's disease is no longer a patent for the elderly. With the increasing pressure of life, many people have symptoms and reactions such as memory loss since middle age. Alzheimer's disease has a long incubation period and is irreversible. If it is not early, it will be hopeless if it develops seriously. Medical research shows that early middle age is the best way to stay away from Alzheimer's disease and preserve memory.
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1, drink three cups of green tea every day.
Catechin is the main component of tea polyphenols in green tea, and it is also an important antioxidant, which can scavenge harmful free radicals in human body, thus playing a strong role in preventing and improving the symptoms of Alzheimer's disease. More importantly, tea polyphenols are water-soluble substances with strong diffusion ability. Therefore, catechin can successfully penetrate the physiological barrier of human body, reach the central nervous system and other organs of the whole body, and strengthen its preventive effect on Alzheimer's disease.
The researchers also pointed out that elderly people who drink more than three cups of green tea a day not only have a lower risk of developing Alzheimer's disease, but also have significantly higher overall memory, attention and language use ability than those who drink less or no green tea.
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A recent study by the University of Michigan found that maintaining good eyesight can reduce the risk of Alzheimer's disease by 63%. If you have poor eyesight, you can see an ophthalmologist once a year and receive corresponding treatment, then the risk of Alzheimer's disease will be reduced by 64%. Eyes can reflect and influence brain function, especially for the elderly. If you have poor eyesight, you must seek medical attention in time.
3. Reduce the intake of saturated fat and increase vitamins.
Reduce the intake of saturated fatty acids and trans fatty acids to a minimum. The Chicago Health and Aging Study shows that people who eat the most saturated fat have a threefold increase in the risk of cognitive impairment. Beans, fruits and whole grains should be the main characters in the diet plan. These foods are rich in vitamins and minerals, which can protect brain function, such as 6 and folic acid.
Take about 5 mg of vitamin E every day. There is a correlation between this antioxidant and people's risk of cognitive impairment. Eat a small amount of nuts or plant seeds easily, or eat mango, papaya, avocado, tomato, red bell pepper and spinach. Dr Barnard suggested that people get vitamin E from their diet. Taking vitamin E in the form of nutritional supplements does not seem to provide the same effect.
4, often eat spinach
A new German study published in Alzheimer's Journal found that eating spinach can help prevent Alzheimer's disease. Researchers in university of ulm conducted a comparative study on 74 patients with mild Alzheimer's disease and 158 healthy participants aged 65-90. The results showed that the serum concentrations of antioxidant vitamin C and β -carotene in patients with Alzheimer's disease were significantly lower than those in healthy people. However, there was no such difference in the levels of other antioxidants such as vitamin E, lycopene and coenzyme Q 10 between the two groups.
This suggests that low levels of vitamins and β -carotene are associated with Alzheimer's disease. Eating fruits rich in antioxidants, such as spinach, carrots and apricots, is helpful for diseases.
5, the diet should be light and the hunger should be appropriate.
Eat less sex food, quit smoking and drinking, and eat more vegetables. Most of these patients are yin deficiency and blood deficiency, so they can be given light and nutritious food, such as longan jujube soup, lean meat, eggs, fish and so on. For those obese people, they should have a light diet and eat more fresh vegetables and fruits, such as celery, bean sprouts, cucumbers, bananas and oranges. Avoid spicy, greasy, sweets, alcohol, tobacco, coffee, strong tea, etc.
Step 6 meditate every day
Regular meditation helps to increase the gray matter of the brain and help the brain repair. Meditation for a few minutes every day helps to protect brain acuity and reduce the risk of Alzheimer's disease. Meditation also helps to lower the level of hypertension, reduce the degree of stress, depression and inflammation, improve blood sugar and insulin levels, and promote blood flow in the brain.
7. Practice
One kind is very helpful, that is. American community health scholars have found that practicing yoga three times a week can improve the memory of the elderly. This is a scientific investigation. Relevant personnel selected 108 adults aged from 0 to 79, of whom 6 1 participated in yoga training courses, and the rest only participated in stretching and strength exercises for the same times and time.
Results After 8 weeks, the tests of memory, flexible thinking and task switching were faster and more accurate. However, the cognitive function of the other two groups of elderly people has not changed significantly. In view of this result, the researchers come to the conclusion that these differences are not caused by age, gender, social status and other factors, but have a lot to do with yoga practice, because yoga practice requires practitioners to concentrate on body, spirit and breathing, and the brain is constantly running, which helps to maintain attention and anxiety.
Step 8 eat
There is a saying that chewing a few times while eating is helpful to health and longevity. Is there any scientific basis for this statement? Studies have confirmed that this statement is reasonable. When people with Alzheimer's disease chew food, they can not only keep their mouths clean, but also restore their oral functions and improve the symptoms of Alzheimer's disease.
Chewing more can also promote food and ensure that the human body can better absorb important nutrients such as amino acids, vitamins and minerals that are indispensable for maintaining brain function. Therefore, eating slowly can not only improve the brain function, but also better ensure the human body to absorb all kinds of nutrients, which has a good effect on preventing Alzheimer's disease.
9. Two glasses of apple juice a day.
Apple juice can promote the production of acetylcholine in brain. This substance has the same composition as donepezil, the first choice drug for treating Alzheimer's Harmo's disease. Apple juice can improve the speed and accuracy of memory and learning. Eating two apples a day has the same effect.
10, walk for 20 minutes every day.
A new study found that walking for 20 minutes at a time and more than three times a week can greatly reduce the risk of Alzheimer's disease. Scientists at Cambridge University have found that 22% of cases of Alzheimer's disease are caused by the lack of elderly people, which is twice as many as other pathogenic factors.
Researchers believe that regular exercise can ensure a stable supply of oxygen-enriched blood to the brain, which is believed to help prevent plaques from forming in the brain in protein, and plaques in protein are the direct factors leading to Alzheimer's Harmo's disease. Professor Carroll from the School of Public Health of Cambridge University said that the most important message of this study is that a healthy lifestyle can help reduce the risk of Alzheimer's disease, and walking several times a week can effectively prevent the disease, even if walking every day can have the same effect. In addition, exercise can ensure a healthy diet and help to quit smoking, which will further reduce the risk of Alzheimer's disease.
1 1. Actively prevent and treat hypertension, arteriosclerosis and constipation.
Hypertension is the culprit of stroke, which may lead to cerebrovascular dementia. Therefore, long-term effective control of hypertension is helpful to prevent Alzheimer's disease.
Relevant survey data show that constipation is one of the important causes of Alzheimer's disease. Because people who are often constipated will produce a variety of toxic substances such as ammonia, hydrogen sulfide, histamine, mercaptan, indole, etc. in the intestine, which will enter the brain with blood circulation, thus inducing Alzheimer's disease. Therefore, the elderly should actively prevent constipation to prevent the occurrence of Alzheimer's disease.
People often say: "Smile, ten years old", pay attention to remain optimistic, that is to say, quiet and fearless, calm and empty, content with the world, pure and innocent. Don't be tempted by external material desires, don't be disturbed by internal emotions, and make contributions to health. You should socialize more, which will help improve your cognitive ability. Going out to eat with friends or participating in sports activities, traveling, partying, watching movies, listening to concerts, participating in various societies, participating in community voluntary activities, and visiting relatives and friends often help to improve memory and thinking ability.