2023-06-20 00:03:35
With the advent of an aging society, the risk of dementia also increases with age. According to statistics in December 2010, regarding 18% of people over the age of 65 have mild cognitive impairment and regarding 7.6% of dementia. The population is regarding 3.12 million; in other words, one out of every 13 people over the age of 65 has dementia, and one out of every five people over the age of 80 has dementia. Dementia not only causes memory loss, but also affects functions such as cognition, thinking ability, and concentration. At the same time, symptoms such as personality changes, delusions, or hallucinations may occur.
Reduce brain damage and help reduce dementia
The health hazards of dementia cannot be underestimated. Li Yaotai, Director of the Department of Obstetrics and Gynecology at Guo General Hospital in Tainan City, said that dementia is a disease, not a phenomenon of aging. Therefore, reducing the high-risk diseases associated with dementia, such as heart disease, high blood pressure, diabetes, obesity, stroke and various cranial nerve injuries, can reduce the incidence of dementia. As well as daily dietary supplementation and maintenance of exercise, it can also help prevent the occurrence of dementia.
Stay away from dementia, 5 tips for diet and exercise
To reduce the incidence of dementia, it is suggested that diet and exercise supplements in daily life can help reduce the incidence of dementia. The following suggestions:
According to research, eating more Mediterranean food can reduce dementia, because it reduces starch deposition in the brain, prevents brain atrophy and strengthens the connection of neural structures.
Tip 1: Eat a Mediterranean diet
The Mediterranean diet is mainly to consume more vegetables, fruits, nuts, beans, grains, olive oil, less red meat and more white meat. According to research, eating more Mediterranean food can reduce dementia, because it reduces starch deposition in the brain, prevents brain atrophy and strengthens the connection of neural structures.
Tip 2/Vitamin Supplement
(1) Vitamin B:
Contains 8 kinds of water-soluble vitamins (B1, B2, B3, B5, B6, B7, B9, B12), which help to synthesize neurological compounds in the brain, and are necessary for the synthesis and repair of DNA/RNA; Decompose homocysteine (homocysteine), because homocysteine will produce oxidative stress, increase DNA breakage and affect its repair. Among them, vitamin B12, B6 and B9 have the greatest effect. In addition, vitamin B6 is also beneficial to immune function. Important for reducing inflammation, dementia and Alzheimer’s disease. Vitamin B6 and B9 are mostly found in dark fruits and vegetables, beans and grains, while B12 is mostly found in meat, milk, fish and eggs.
(2) Vitamin K:
Vitamin K is an oil-soluble vitamin. Vitamin K1 is commonly found in cheese, yogurt, green vegetables and fruits, egg yolks, meat and dairy products. Vitamin K2 is mostly found in animal livers and fermented foods (such as cheese, natto, etc.). Oil-soluble vitamin K is available. Studies have shown that vitamin K has anti-apoptotic and anti-inflammatory effects, especially for the activation of gene 6 (Gas-6) and protein, and has the effect of protecting nerves, reducing dementia and Alzheimer’s disease.
Coffee can inhibit antioxidant stress, adjust DNA repair ability, anti-inflammation, and reduce natural apoptosis. There are many related studies in animals and humans on reducing dementia and preventing dementia from worsening.
Tip 3 / drink coffee
Coffee is rich in caffeine, which has been shown to have numerous health benefits, including reducing cardiovascular disease, cancer and neurodegenerative diseases. Coffee can inhibit antioxidant stress, adjust DNA repair ability, anti-inflammation, and reduce natural apoptosis. There are many related studies in animals and humans on reducing dementia and preventing dementia from worsening.
Tip 4 / Moderate Intensity Exercise
Director Li Yiutai said that it has been scientifically proven that continuous and sufficient exercise can improve the mental vitality and physical function of the elderly. However, people over the age of 55 in the world have a very low rate of moderate or vigorous exercise, and the older they are, the less active they are. Medical experts recommend at least 150 minutes of exercise per week to reduce the risk of various chronic diseases, but half of the elderly do not meet the standard.
Many people with dementia live in nursing homes and are often physically inactive. Studies have also shown that exercise can improve patients’ perception of music, walking and daily living functions. Exercise can also improve cognitive and memory functions in people without dementia, and the effect persists up to 1 year following cessation of exercise. There are also reports that exercise can increase neprilysin, decompose amyloid, reduce inflammatory factors, stimulate nerve growth and supply brain nutrition, increase acetylcholine secretion, and increase nerve cell proliferation.
In a systematic review, continuous and sufficient intensity of exercise can reduce the risk of Alzheimer’s disease by 50%, but usually the empirical strength is moderate, and the physiological function (such as gait function) is still positive, and its mechanism May include improving blood circulation and metabolic system (such as cardiopulmonary function), increasing nerve growth factor in the brain, and promoting growth factor in the hippocampus. Exercise also has anti-inflammatory effects and improves dementia. In addition, many studies have found that exercise can increase the blood flow of the heart, lungs and cerebrovascular, promote the connection of nerve cells in the brain, help increase memory, and improve cognitive function. There are also reports that exercise can increase the volume of gray matter and white matter in the brain and reduce the risk of dementia by 2 times, because people with dementia are often accompanied by brain atrophy. However, you need to be accompanied by others or guided by a coach during exercise to avoid injury.
Magnesium reduces high blood pressure, stroke, atrial fibrillation, diabetes, and Parkinson’s disease, and is an indirect cause of dementia. Foods rich in magnesium include dark chocolate, nuts, bananas, avocados, potatoes, beans, legumes, seeds, whole grains, fish, milk, and hard water that contains magnesium.
Tip 5 / Magnesium Supplement
Director Li said that magnesium ions are very important to the maturation of normal nerve cells and exist in the cerebrospinal fluid of the central nervous system. Magnesium can cross the blood-brain barrier and be actively transported into the cerebrospinal fluid by the choroid epithelium.
According to research, in patients with dementia such as Alzheimer’s disease, the concentration of magnesium in serum and tissue will decrease. Magnesium’s cognitive function includes cell membrane stability and integrity and calcium antagonism. Magnesium can resist some toxic metals that are harmful to nerves, protect brain tissue, reduce nerve inflammation, reduce amyloid (amyloid) protein production, and inhibit abnormal tau (tau) protein ( A protein that maintains axonal tube stability) phosphorylation. In a Japanese generational study, a total of 1000 residents over 60 years old, daily use of > 200 mg magnesium, following 17 years of follow-up, can reduce 37% of various dementias and 74% of vascular dementia.
And because magnesium can reduce high blood pressure, stroke, atrial fibrillation, diabetes and Parkinson’s disease, it is an indirect reason for reducing dementia. Foods rich in magnesium include dark chocolate, nuts, bananas, avocados, potatoes, beans, legumes, seeds, whole grains, fish, milk, and hard water that contains magnesium.
There are few drugs that can treat dementia, and prevention is the only way to treat it. Once it occurs, not only the patient loses the ability to take care of himself, but also reduces the quality of life, and it is a burden to the family, society, and caregivers. How to reduce the risk of dementia, eating more Mediterranean food and coffee, taking or supplementing vitamin B, K, and magnesium, supplemented by exercise are effective methods and are worth recommending.
1687227784
#million #people #dementia #Mediterranean #diet #prevent #dementiaDr #Yaotai #tips #stay #dementia
