I'm here to send health
Alzheimer's disease, a disease that makes people smell and smell. It not only deprives patients of their ability to take care of themselves, but also puts a heavy burden on countless families. According to the statistics of the Alzheimer's Disease Association of China, there are more than 10 million elderly dementia patients in China, and about 300,000 new cases are added every year. How to reduce the risk of Alzheimer's disease has become a widespread concern from all walks of life.
In recent years, scientific research has continued to reveal the relationship between some key nutrients and Alzheimer's disease. So, what are these key nutrients? How do we take it scientifically?
First of all, we need to understand that the occurrence of Alzheimer's disease is related to neurofibrillary tangles and amyloid(a) deposition in the brain. Studies have found that some key nutrients, such as antioxidants, fatty acids, amino acids, etc., can effectively slow down this process.
1.Antioxidants: Antioxidants can scavenge free radicals in the body, reduce oxidative stress, and protect nerve cells. Antioxidant-rich foods are red fruits, green vegetables, nuts, whole grains, etc. By consuming these foods every day, we can effectively increase the antioxidant levels in the body.
2.Fatty acids: Fatty acids are the main components of brain cell membranes and are essential for the growth and development of brain cells. Studies have found that -3 fatty acids (e.g., fish oil) and -6 fatty acids (e.g., flaxseed oil, walnut oil) reduce the risk of Alzheimer's disease. We can consume fish rich in -3 fatty acids, such as salmon, cod, etc., 2-3 times a week, while consuming foods with -6 fatty acids in moderation.
3.Amino acids: Amino acids are the building blocks of proteins and play an important role in brain function. Among them, essential amino acids such as tryptophan and lysine are closely related to the synthesis of neurotransmitters. We can ensure amino acid intake by consuming high-quality protein foods rich in amino acids, such as lean meat, eggs, tofu, etc.
4.Vitamins: B vitamins (especially B6, B9, and B12) and vitamin D play an important protective role in brain function. Studies have found that deficiencies in these vitamins may lead to cognitive decline. We can supplement these vitamins by eating whole grains, vegetables, meat, dairy, and more.
5.Minerals: Minerals such as zinc, magnesium, potassium, etc., have a protective effect on brain function. Zinc is involved in the synthesis of neurotransmitters, and magnesium and potassium regulate the excitability of nerve cells. We can ensure our mineral intake by eating foods such as nuts, whole grains, vegetables, meat, etc.
In addition to dietary modifications, there are some lifestyle changes that can help us reduce our risk of dementia. For example:
1.Keep exercising: Studies have found that moderate aerobic exercise can improve cognitive function and reduce the risk of Alzheimer's disease. We can do more than 30 minutes of moderate-intensity exercise every day, such as brisk walking, jogging, etc.
2.Maintain social activity: Social activity can increase brain vitality and delay the decline of cognitive function. We can actively participate in community activities, gatherings of family and friends, etc., and maintain good communication with others.
3.Maintain a good routine: Getting enough sleep is important for your brain to recover. We can develop a good routine and ensure 7-8 hours of sleep per night.
4.Engage in intellectual activity: Intellectual activity exercises the brain and improves cognitive function. We can participate in board games, puzzle games, etc., to keep the brain young.
In conclusion, by taking key nutrients scientifically and maintaining a healthy lifestyle, we can effectively reduce the risk of Alzheimer's disease. Let's start from now on to protect our brain health and make our old age better.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!