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7 tips to help prevent Alzheimer’s disease

Optimism, connecting with others, and maintaining healthy lifestyle habits reduce the risk of Alzheimer’s disease.

Experts found that Alzheimer’s disease silently develops in the human brain 20 to 30 years before symptoms appear. Dr. Richard Isaacson, a neuroscientist at the Alzheimer’s Prevention Center (USA) shared in the newspaper Health Matters, people can actively control and prevent this disease. Among them, lifestyle changes that can maintain or improve cognition and reduce the risk of developing Alzheimer’s disease include the use of medications that combine diet, exercise, stress reduction therapy, and quality sleep.

Healthy diet

A brain-healthy diet that includes lots of vegetables, moderate amounts of whole grains, lean protein, fatty fish, and other healthy fats like nuts, seeds, and olive oil. The human brain shrinks as we age, explains Dr. Isaacson, and the nutrients in certain foods can help nourish brain cells. People on the clean diet also had a lower reduction in brain volume than those on the traditional diet.

Exercise regularly

According to Dr. Isaacson, the larger the waist size, the smaller the memory center in the brain because amyloid plaques appear to accumulate in the patient’s brain. Exercise can help reduce body fat, which protects the brain against this plaque. You should exercise at least 3-4 times a week, for a minimum of 150 minutes, combined with aerobic exercise, resistance training or weight training.

Cardio, aerobic exercises help the body burn fat, weight training builds muscle to help increase metabolism. Personalized exercise programs based on body fat percentage, lean muscle mass percentage, metabolic risk factors, and cognitive function are promising approaches.

Maintain quality sleep

When you get quality sleep, your brain can get rid of the amyloid plaques that have accumulated during the day. Dr. Isaacson recommends getting into the habit of turning off electronics at least an hour before bed, along with 7.5 hours of sleep. Blue light from screens can disrupt circadian rhythms and suppress production of the sleep hormone melatonin. You should create a quiet and dark enough sleeping space to help you sleep more deeply.

Listen to music or play an instrument

Music brings many benefits to the brain from early life to middle age. Taking lessons in playing an instrument or singing is recommended as good brain therapy. Regular listening to music also offers a number of benefits that aid in reversing Alzheimer’s disease.

Regularly listening to music, singing or playing an instrument is good therapy for brain activity of all ages.  Photo: Freepik

Regularly listening to music, singing or playing an instrument is beneficial for brain activity of all ages. Image: Freepik

Drink alcohol in moderation

Dr. Isaacson advises women to drink up to 400-700 ml, men should drink 700-1,000 ml per week. However, the habit of drinking alcohol should be more limited as you get older.

Regularly connect with people

According to studies over the past 10 years in medical journals The Lancet, maintaining relationships and social connections helps stimulate the brain and may slow cognitive decline. “This habit promotes neural connections in the brain that help to be more positive mentally, memory is maintained, Dr. Isaacson said.

Brain challenge

You can regularly exercise your brain with moderately challenging games like jigsaw puzzles, crossword puzzles or learning a new language. These activities can stimulate and challenge the brain, creating brain neurotransmitter connections. Cultivating healthy habits, getting active, and meeting like-minded people early is recommended in adults to help prevent Alzheimer’s disease.

Mai Chi
(According to Health Matters)

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