Dementia, which is said to be scarier than cancer if caught, is there really a way to prevent it? The most common degenerative brain disease that usually causes dementia is Alzheimer’s disease. However, studies have shown that doing 150 minutes of moderate-intensity exercise a week can help prevent Alzheimer’s disease. According to a research team at the University of Wisconsin in the United States, moderate exercise for about 30 minutes every day for 5 days a week significantly lowers Alzheimer’s disease-related biomarkers.
This means that exercising can help prevent dementia. Then, besides exercise, which is the surest prevention, is there any way in life to prevent dementia? Find out how to prevent dementia in your daily life, which is easy but effective.
◆ Omega-3 fatty acid intake
Omega-3 fatty acids, which are abundant in fish, slow the progression of Alzheimer’s disease. Studies have shown that DHA, one of the three forms of omega-3 fatty acids, plays this role. Blue fish such as mackerel, saury, salmon, trout, and sardines, as well as walnuts and eggs, contain omega-3 fatty acids.
◆ Get at least 7 hours of sleep
When you sleep well at night, melatonin is properly secreted and prevents the formation of amyloid plaques. Although melatonin cannot remove amyloid plaques, it is necessary for long-term prevention. Amyloid plaques are lesions characteristically appearing in the brain of Alzheimer’s patients. To get the effect of a good night’s sleep, go to bed at the same time and sleep for at least 7 hours.
◆ Reduce sugary foods
Some scientists classify Alzheimer’s disease as ‘type 3 diabetes’. Insulin is directly related to brain function, and excessive consumption of sugar can lead to insulin resistance. When brain cells become insulin resistant, amyloid plaques form and Alzheimer’s disease can occur. You should develop the habit of eating foods with a low glycemic index.
◆ Regular meditation to reduce stress
As a result of meditating for 12 minutes a day for 2 months, blood circulation in the elderly was found to improve. This improves blood flow to the brain. Research has shown that people with Alzheimer’s disease who meditate regularly for two months perform significantly better on cognitive tests. Meditation also has the effect of lowering stress and controlling emotions and moods.
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Reporter Kim Soo-hyun (ksm78@kormedi.com)
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2023-08-26 09:01:00
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