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Vitamin B3 and vitamin D, the secret to reducing the risk of dementia**.
With an ageing population, dementia has become a global public health concern. According to Chinese statistics, the prevalence of Alzheimer's disease reaches 5% in people over 65 years old, and as high as 20% in people over 80 years old. In the face of this grim situation, how to reduce the risk of dementia has become an urgent question for people to understand. In recent years, studies have found that vitamin B3 and vitamin D are important in reducing the risk of dementia. This article will give you a detailed analysis of the miraculous role of these two "health guardians".
1. Vitamin B3: maintain cardiovascular and cerebrovascular health and reduce the risk of dementia.
Vitamin B3, also known as niacin, is a water-soluble vitamin that is of great significance to human health. Studies have found that vitamin B3 is closely related to nervous system, cardiovascular and cerebrovascular health. Vitamin B3 deficiency may lead to neurological decline and increased risk of dementia.
1.Supports cardiovascular health.
Vitamin B3 helps lower cholesterol levels and reduce the burden on the cardiovascular system. Studies have found that vitamin B3 supplementation can reduce the risk of heart disease and stroke, thereby reducing the incidence of dementia.
2.Improves brain function.
Vitamin B3 has a promoting effect on the growth and development of neurons in the brain. Supplementation with vitamin B3 in moderation can help improve brain vitality and maintain normal cognitive function. Studies have found that vitamin B3 deficiency can lead to decreased levels of neurotransmitters, affecting brain messaging, which can increase the risk of dementia.
3.Boosts immunity.
Vitamin B3 helps to strengthen the immune system and prevent infections. Immune system disorders are closely related to neuroinflammatory responses, and vitamin B3 supplementation can reduce the degree of neuroinflammation and reduce the risk of dementia.
2. Vitamin D: regulates calcium and phosphorus metabolism and enhances nerve immunity.
Vitamin D is a fat-soluble vitamin that is synthesized mainly through sun exposure. Vitamin D not only regulates calcium and phosphorus metabolism and maintains bone health, but also regulates nervous system immune function and reduces the risk of dementia.
1.Regulates calcium and phosphorus metabolism and maintains bone health.
Vitamin D contributes to the intestinal absorption of calcium and phosphorus and maintains the stability of blood calcium and phosphorus. Adequate vitamin D can prevent osteoporosis and reduce the risk of fractures. Studies have found that vitamin D deficiency is closely related to osteoporosis and fractures, which are one of the risk factors for dementia.
2.Strengthens neuroimmunity.
Vitamin D has a role in regulating the differentiation and function of immune cells. Studies have found that vitamin D deficiency can lead to immune system disorders and increase the inflammatory response of the nervous system. Vitamin D supplementation can enhance neuroimmunity and reduce the risk of dementia.
3.Protects nerve cells.
Vitamin D receptors are found on nerve cells, and vitamin D supplementation protects nerve cells from oxidative stress. Studies have found that vitamin D deficiency is closely related to the occurrence and development of neurodegenerative diseases.
3. Nutritional supplementation to reduce the risk of dementia.
1.Moderate intake of foods rich in vitamin B3.
Vitamin B3 is mainly found in animal foods, such as lean meat, fish, poultry, etc. It is recommended to consume these foods in moderation to ensure vitamin B3 intake. In addition, vitamin B3 is also found in plant-based foods such as whole grains, legumes, and nuts as a dietary supplement**.
2.Increase outdoor activity and increase vitamin D levels.
Moderate outdoor activity helps with vitamin D synthesis. It is recommended to spend more than 30 minutes outdoors every day, especially during the sunny season. In addition, moderate intake of vitamin D-rich foods such as cod liver oil, egg yolks, dairy products, etc., to increase vitamin D levels.
3.Have regular checkups to monitor vitamin B3 and vitamin D levels.
Regular physical examinations are recommended to monitor vitamin B3 and vitamin D levels. If deficiencies are found, they should be supplemented in a timely manner**. Supplementing with vitamin B3 and vitamin D, as directed by your doctor, can help reduce the risk of dementia.
Summary. Vitamin B3 and vitamin D are important in reducing the risk of dementia. Ensuring the intake of vitamin B3 and vitamin D through a reasonable diet, outdoor activities and regular medical check-ups can protect our health. At the same time, maintaining good lifestyle habits, such as quitting smoking and limiting alcohol, maintaining a happy mood, and participating in social activities, can also help reduce the risk of dementia. Let's focus on vitamin B3 and vitamin D intake now to build a healthy line of defense for the future.
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