Dementia, a term that often conjures up images of one of the great fears of old age. However, the latest research reveals one hope: up to 90% of dementia can be achieved by adjusting our lifestylesRisks can be prevented or postponed. Yes, we have the keys to change the future.
1.Physical activity: a source of vitality.
Moderate physical activity isn't just a tool to stay in shape, it has a profound impact on brain health. Studies have shown that regular aerobic exercise, such as brisk walking, swimming or cycling, strengthens heart function and improves blood circulation, which in turn provides more oxygen and nutrients to the brain. At least 150 per weekMinutes of moderate-intensity exercise can effectively reduce the risk of dementia.
2.Diet: Dietitian of the brain
A healthy diet is essential for maintaining brain health. Emphasizing plant-based foods, such as vegetables, fruits, whole grains, and legumes, while foods rich in omega-3 fatty acids, such as deep-sea fish, provide key nutrients that the brain needs. Avoid excessive intake of sugar and saturated fat to reduce inflammation and oxidative stress, which are key factors in the development of dementia.
3.Socially active: a symphony of the brain
Social interaction not only brings pleasure but also stimulates the brain. Actively participating in social activities and keeping in touch with family and friends can enhance memory and cognitive function. Studies have shown that a wide range of social networks can help reduce the risk of dementia and keep the brain alive and sensitive.
4.Cognitive Training: The Brain's Gym.
Regular cognitive training, such as learning new skills, reading, or playing strategy games, stimulates the brain's neuroplasticity and enhances memory and problem-solving skills. This kindThe activity promotes the formation of new neural connections and fights the aging process of the brain.
5.Cardiovascular Health: The Brain's Umbrella
Cardiovascular health has a direct impact on brain health. Maintaining normal blood pressure, blood sugar, and cholesterol levels can reduce the risk of damage to blood vessels in the brain, thereby reducing the incidence of dementia. This means that by controlling systemic arterial blood pressureWith increased levels and abnormal glucose metabolism, we can create a healthier environment for the brain.
6.A good night's sleep: a cleaner for the brain.
For the brain, sleep is not only a time to rest, but also an important moment to remove metabolic waste and consolidate memory. Ensuring 7-9 hours of high-quality sleep per night has a non-negligible role in preventing brain diseases. Sleep deprivation increases the accumulation of amyloid in the brain, which is one of the key markers of Alzheimer's disease.
1.Blueberries & Greens: Nature's Anti-Aging Warriors.
Blueberries and leafy greens such as spinach and kaleBlue, rich in antioxidants, is able to fight the aging of brain cells. The antioxidants in these foods, such as anthocyanins and vitamin C, help protect the brain from free radical damage and slow cognitive decline. A daily intake of these natural foods can provide an extra layer of protection to brain cells to support their healthy functioningSlows age-related cognitive decline.
2.Deep-sea fish: an omega-3 energy source for the brain.
Deep-sea fish, especially salmon, mackerel, and salmon, are brain health superfoods. They are rich in omega-3 fatty acids, especially DHA and EPA, which are essential for maintaining the integrity and fluidity of brain cell membranes. These unsaturated fatty acids play a significant role in promoting the efficient delivery of neurotransmitters, reducing inflammation and supporting the production of new nerve cells. Regular consumption optimizes brain function and improves memory and learning.
3.Fortified foods and egg yolks: a natural treasure trove of vitamin D.
Vitamin D has a role to play for brain healthIntegral to its role in supporting the health of the nervous system and helping to prevent cognitive decline. Natural food sources include fish, egg yolks, and fortified milk and cereals. Adequate vitamin D levels are associated with a lower risk of neurodegenerative diseases, so make sure your daily diet contains these richFoods containing vitamin D are important for keeping the brain active and promoting emotional stability.
Daily exercise: simple and effective.
Allocating at least 30 minutes a day for moderate-intensity exercise, such as brisk walking, swimming or yoga, can improve blood circulation to the brain and promote healthy brain cells.
Brain Activation: The Joy of Cognitive Training.
Taking time to challenge and train your brain every day with activities such as puzzles, language learning, or instrument practice can enhance cognitive function and delay brain aging.
Healthy eating: Integrate into your daily routine
Incorporate deep-sea fish into your diet plan at least three times a week.
Make sure you eat enough antioxidant-rich foods like leafy greens and blueberries every day.
Choose foods rich in vitamin D, such as egg yolks and fortified milk, to supplement your needs when you don't get enough sunlight.