Someone keeps getting lost; Some people are paralyzed in bed, forgetting all their memories and not knowing who they are; Some people are extremely fragile, crying and calling the names of their loved ones.
Simply put, Alzheimer's Harmo disease is Alzheimer's Harmo disease. What is Alzheimer's disease? It is a kind of dementia, a neurodegenerative disease, with slow onset and worsening with time, mostly occurring in the elderly and pre-senile.
Alzheimer's disease is one of the oldest diseases. According to the report released by the International Alzheimer's Association, every three seconds, one person in the world is diagnosed with Alzheimer's Harmo's disease.
But most people have some misunderstandings about Arz Harmo's disease, thinking that it is incurable, but it is not. The latest research shows that 90% of Alzheimer's disease can be prevented.
Since the incidence of Alzheimer's Harmo's disease is so high, is there any way to prevent it?
In the book Hallmo's disease self-management encyclopedia, I found this answer:
The book to be shared today can help us fully understand the development and prevention of Alzheimer's Harmo's disease, so that patients with Alzheimer's Harmo's disease can live a happier life.
The authors of this book are Dean Shaza and Aisha Shaza. They are a couple, and they are also family members of patients with Harmonism. Dean Sheza is the co-director of the Research Center for Brain Health and Alzheimer's Disease at Linda University in Rome, and his wife Aisha Shezarong has won the Trudy Bush Award from the American Heart Association and is also a trained culinary artist.
The husband and wife launched the "Neuron Project" based on 15 cutting-edge research results and years of clinical experience. This plan mainly includes five dimensions: nutrition, exercise, relaxation, sleep and optimization. Simply put, you need to eat well, exercise in the right way, manage chronic stress, create a quiet restorative sleep mode and optimize brain function. In addition, a quantitative and meticulous self-evaluation and management scheme is designed according to individual needs.
We eat vegetables and soup every day to maintain our lives, but are you eating right? The book "Encyclopedia of Self-management of Alzheimer's Disease" says: "Food determines the fate of the body and how we grow, age and die."
Insufficient food intake will lead to nutritional deficiency, stress and harm to the body, and also lead to the accumulation of inflammation and oxidation by-products, blocking blood vessels and depriving the brain of nutrients needed to strengthen neurons, neuronal associations and key supporting structures.
Chinese educator Xu Teli said: "People's diet should absorb all kinds of nutrients from whole grains and vegetables, and they should not be partial to food." Most of us know that eating vegetables and fruits is good for our health. We should avoid drinking sulfuric acid drinks and "fast food". A bad diet is likely to affect our health. But in order to enjoy the delicious taste of food, I gave up the concept of healthy eating.
So how to eat is healthy. Many studies show that people who eat green leafy vegetables, fruits and nuts and a small amount of red meat and dairy products have the lowest risk of developing Alzheimer's disease.
First, make sure to eat green leafy vegetables every day. Folic acid, lutein, vitamins and other nutrients in vegetables are all helpful to the brain.
In the case in the book, Evelyn is a 6 1 year-old lawyer who suffers from mild symptoms of Alzheimer's disease, such as depression and memory impairment. After consulting the doctor, she finally found that the biggest problem was diet.
Evelyn adopts a primitive diet with high fat and low carbohydrate, and eats a lot of meat and foods containing saturated fat. Scientific research has proved that meat can lead to cognitive decline.
It can be seen that eating meat properly and eating enough fruits and vegetables. Broccoli, a brain food, is mentioned in the book. It is found that people who eat cruciferous vegetables such as cauliflower have less memory decline with age.
Then, eat fish. Omega-3, a high-performance plant in fish, can help the brain resist atrophy and aging, and preserve thinking ability, memory and innovation ability. Eating fish can also protect the brain vessels.
Finally, reduce sugar intake. Sugar is one of the biggest factors leading to Alzheimer's disease. Why do you say that? Sugar is usually called "empty card", that is to say, sugar contains no micronutrients, which is of no value to human digestion and utilization, and will have serious consequences for every part of the body, depriving us of cognitive ability and vascular health.
For example, cakes and desserts, grapes, cheese and other foods have high sugar content, which needs our attention in our daily diet.
People who like to eat milk tea and sweets on weekdays should pay attention to the fact that it is impossible to eat contact sugar in life. How much is appropriate? The American Heart Association stipulates that the maximum daily intake of added sugar is 38 grams for men and 25 grams for women.
A natural plant-based diet can protect the brain from recession and disease. Changing eating habits and giving up refined sugar is one of the most important measures we can take.
Exercise can make neurons stronger, reduce the incidence of Alzheimer's disease, promote the secretion of endorphins, and even promote the growth of new brain cells.
Facts have proved that physical exercise has a better effect and can bring pleasure and more energy. But before exercising, you need to determine your strengths and limitations. In fact, the best way to exercise is simple, convenient and sustainable exercise that suits you.
The book "Encyclopedia of Self-management of Arz Harmo Disease" gives a personalized exercise program. Let's have a look.
Step 1: Self-assessment
What kind of sports do you like? How long do you exercise a day? What symptoms can be improved by exercise? Imagine what it is like to love sports.
For example, I personally like to exercise for 45 minutes three times a week. I especially like walking, running and aerobic exercise. I will ride a bike on weekdays, and I will choose to climb more stairs when I walk to avoid the harm of sedentary work.
Step 2: Make a weekly exercise plan.
Make a detailed plan according to the frequency and duration of your exercise. For example, this week's exercise plan focuses on stretching, aerobic exercise and strength training.
For a simple example, on Monday, stretching exercise: following Tik Tok's stretching video, stretching for 5 to 10 minutes, stretching neck, shoulders, arms, hamstrings and ankles. Aerobic exercise: walk outdoors for 25 minutes. Strength training: Squat 5 groups.
Step 3: Give priority to exercise.
Nowadays, it is easy for people to make excuses not to exercise because of their busy work. In order to prevent Alzheimer's disease, it is necessary to prioritize exercise time, such as five minutes of micro-exercise every day, and choose a favorite exercise method step by step.
For example, you can change your daily routine and join some physical activities at any time. You can choose to take the stairs instead of the elevator, or park your car far away and walk more. You can do a set of squats in the office during lunch break, or ride a bike to work when the weather is fine.
When making an exercise plan, it should be noted that an effective exercise plan must be convenient and easy to realize, and excessively complicated or boring exercises should be cancelled. In the process of exercise, you will experience a significant improvement in cognition and emotion.
The latest research shows that long-term poor sleep quality and lack of sleep will increase the risk of Alzheimer's disease. Sleep and eating are the most basic survival time, but in the modern fast-paced era, most people have to compress their sleep time to make money, but we can still adjust it reasonably.
So how long should we rest every day? How long do we need to sleep every night? See how you sleep. Most people need at least 7 hours of sleep every night, which is very beneficial, but more is not necessarily better.
Share three good habits to make you sleep well.
The first good habit is to regulate your sleep plan. It means going to bed at the same time every night and getting up at the same time every morning. Keeping a regular water life time can help the brain to rest or stay alert.
You need to observe your mood in the morning, your mood all day, and whether you need to take a nap, so as to determine the time to get up early and go to bed.
For example, I get up at 6: 45 and go to bed at 10: 30. I can sleep for 8 hours every day. I don't take a nap at noon. Taking a nap will make it difficult for me to fall asleep at night, which is not conducive to my regular work and rest.
The second good habit is to enter the bedroom without electronic products. The light emitted by electronic products will inhibit the secretion of melatonin. Melatonin is an important hormone secreted by human body, which can increase the desire to fall asleep and regulate body temperature. Once melatonin secretion is reduced, the quality of sleep will be greatly reduced.
Avoid playing games and watching movies in bed. Try to replace these activities with reading. If a person can't sleep, he can choose to read famous books to ensure that he will be sleepy in half an hour. In June, I began to bring my mobile phone back to my dormitory, 1 1, to avoid the blue light emitted by electronic equipment from disturbing my sleep. You need to implant your brain in the bedroom, and its function is limited to sleeping and having sex.
The third good habit is to avoid high-intensity aerobic exercise before going to bed and ensure the exercise time during the day.
Proper exercise helps you sleep, but you must finish exercise at least 3 hours before going to bed, and don't drink coffee after 2 pm.
My state is1go to bed before 0: 30, usually go out for a walk at 7 o'clock or do micro-exercise at home. You can soak your feet, apply a mask and listen to a song before going to bed. In winter, you can warm your bed with an electric blanket in advance to make yourself comfortable to sleep.
If you are troubled by this problem, you might as well read the book "Self-management of Alzheimer's Disease" together, and you will gain practical prevention methods.