A study involving 20,000 people confirmed: 6 lifestyles can prevent "dementia"! This thing has the strongest effect on the brain
As age increases and brain function declines, many people worry that their memory may decline, affecting work efficiency or daily life. However, a healthy lifestyle may be able to reverse the risk of memory loss caused by age? Dr. Huang Xuan, an expert in critical care medicine, said in the community that research from the authoritative medical journal “British Medical Journal” (BMJ) shows that six healthy lifestyles are significantly related to slowing down memory decline.
A study of 20,000 people in an authoritative journal confirms that 6 lifestyles can help prevent “dementia”
A research team from China has tracked 29,072 middle-aged and elderly people over the age of 60 since 2009, and conducted random interviews for 10 years. In addition to analyzing the subjects’ brain health, the research team also used the “Auditory Verbal Learning Test” to test the subjects’ memory function. Through genetic testing, it was found that 20.43% of the subjects had a defect in the apolipoprotein “APOE4” gene, and this gene is an important risk factor for memory decline.
Subsequently, the research team conducted random surveys and evaluations of the subjects approximately every 2 years. The results found that six healthy lifestyles are related to slowing down memory decline, including healthy eating, regular exercise, actively maintaining social relationships, liking writing or reading, and not smoking or drinking. Every healthy habit was associated with slowing the rate of memory decline over a 10-year period, with “healthy eating” having the strongest effect on slowing memory decline.
Dr. Huang Xuan explained that the researchers involved in the trial believe that compared with those who cannot adhere to a healthy lifestyle, subjects with better memory performance tend to take the following measures, thereby obtaining higher memory scores:
Consistently consume at least 7 recommended healthy foods.
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
Have social activities at least 2 times a week.
Read, think or write at least 2 times a week.
Maintain strict anti-smoking and alcohol-free measures.
Are those with the “APOE4” gene at higher risk of dementia? Intensivist: Stay healthy and there is still a chance of reversal
Dr. Huang Xuan used this study to emphasize that age-related memory decline in middle-aged and elderly people is not necessarily a prodromal symptom of dementia. The condition may just be a common “benign forgetfulness”. After retirement, they have little interpersonal interaction and little need to think or analyze. By continuing to practice good and healthy living habits, these declining memories can be reversed or stabilized, rather than continuing to deteriorate into a state of dementia. .
Research has also confirmed that continuing a healthy lifestyle has benefits in slowing the risk of memory decline, even in high-risk groups with APOE4 deficiency. In addition to APOE4, there are many genetic factors that affect brain function, and APOE4 is not the only causative factor. Therefore, for the elderly, continuing to maintain a good lifestyle can still help slow down memory decline.
Preventing dementia is not only about seeking good luck, but also about avoiding bad luck! Avoid “4 risk factors” from affecting brain function
In addition to the “seeking good luck” behaviors mentioned in the above-mentioned studies, in order to prevent dementia and memory loss, it is also necessary to have the concept of “avoiding bad luck”. Taiwan’s Ministry of Health and Welfare, Health Promotion Administration stated that people should stay away from the following dementia risk factors to help promote brain health:
Prevent the three high risks. High blood pressure, diabetes, cardiovascular disease, stroke and other diseases all increase the risk of Alzheimer’s disease. Previous studies have shown that diabetes can cause memory or cognitive decline; those with systolic blood pressure greater than 160 mmHg and untreated have a risk of developing Alzheimer’s disease that is five times higher than those with normal blood pressure. It is recommended that patients with three highs should receive early treatment to control their condition within the normal range.
Avoid head trauma. Severe head trauma is a risk factor for dementia. People who have suffered serious brain injuries have a risk of developing Alzheimer’s disease that is more than four times that of the general population. Therefore, people should avoid the chance of head injury.
Actively quit smoking. Smoking is a risk factor for Alzheimer’s disease, with the relative risk nearly doubling, while quitting smoking can reduce the risk. Studies have shown that smokers who continue to smoke experience faster cognitive decline every year.
Depression needs to be treated. People who have suffered from depression have a risk of developing Alzheimer’s disease that is approximately twice that of people without a history of depression. It is recommended that patients with depression receive regular treatment to prevent the condition from affecting the cognitive function of the brain.
Source:
Dementia Prevention - Taiwan Ministry of Health and Welfare, Health Promotion Administration
“Healthy habits can slow down the risk of memory decline” - Dr. Huang Xuan
Further reading:
