Having this habit in the morning increases the risk of Alzheimer's disease by 4 times! Hurry up and take this "brain-building" strategy!

Alzheimer's disease may seem far away, but it is becoming more and more common. According to data released by the China Association of Geriatrics and Geriatrics, there are about 15.07 million Alzheimer's disease patients among the elderly aged 60 and above in China.

There are no obvious symptoms in the early stage of the disease. It may be accompanied by memory loss, but it is often misunderstood as "old age". As the disease progresses, the judgment and thinking abilities will also decline, and even avoid social interaction and become unable to take care of themselves! It can be said that Alzheimer's disease takes away not only memory, but also self-esteem...

Alzheimer's disease is related to the aging of the human body, but it does not mean that people will definitely get it when they get old. The most critical factor is that it is related to some bad living habits.

01

Japanese research found

Breakfast habits linked to dementia

The study, published in the Japanese Journal of Health Social Services Human Sciences, lasted six years and included 525 people aged 65 and above.

After a long-term follow-up survey on the participants' eating and living habits, the researchers unexpectedly discovered that after adjusting for gender and age, participants who did not eat breakfast were four times more likely to develop Alzheimer's disease than other participants.

The reason is that the human body does not take in enough nutrients to meet the needs of the brain, which leads to premature aging of the brain and functional degeneration.

In addition, the study also showed three other factors associated with Alzheimer's disease:

① Participants who habitually eat snacks are 2.7 times more likely to develop dementia than others;

② Participants who did not pay attention to their salt intake were 2.5 times more likely to develop dementia than others;

③ Participants who did not pay attention to nutritional balance were 2.7 times more likely to develop dementia than others.

Snacks may lead to excessive fat intake and high cholesterol levels in the blood, which may accelerate the accumulation of beta-amyloid protein in the brain and greatly increase the incidence of Alzheimer's disease.

Excessive salt may lead to increased interference with cerebral vascular endothelial cells, causing hypertension in the brain and inducing cerebral cortical atrophy.

Copyright image, no permission to reprint

02

A quality breakfast

These foods are indispensable

Starchy staple foods

It is best to choose to eat some coarse grains, such as whole wheat bread, multi-grain porridge, corn, sweet potatoes, buns, etc.

Its main component is carbohydrates, which can be converted into glucose in the body to provide energy for the human body. It is also rich in B vitamins.

High-quality protein foods

It is recommended to have two of the following: milk, eggs, beans, and meat. Not only can they provide the body with sufficient protein, but they can also slow down the emptying of the stomach, prolong the feeling of fullness after a meal, and make breakfast more "hunger-resistant".

Fresh Fruits and Vegetables

Eating some fruits and vegetables for breakfast can provide rich vitamins, minerals, and dietary fiber, which helps maintain normal intestinal function. In addition, fruits and vegetables are rich in antioxidants, such as carotene, lycopene, and polyphenols, which help delay aging.

Nuts in moderation

Nuts are rich in minerals such as potassium, calcium, magnesium, iron, zinc, as well as various unsaturated fatty acids and vitamins, which can make breakfast more nutritionally comprehensive.

Therefore, good choices include omelet + vegetables + milk/whole-grain soy milk + nuts, or whole grain (bean) porridge + eggs + fresh side dishes.

Copyright image, no permission to reprint

03

Do this after waking up

Make your brain healthier

In addition to a nutritious breakfast, if you want to slow down the aging of the brain, you might as well follow this set of steps after getting up every day:

1. Move your fingers and comb your hair

After getting up in the morning, you can do the "brain exercise" taught by the neurologist of Peking Union Medical College Hospital every day - moving your ten fingers, which is also an effective finger exercise to prevent brain aging.

2. Have a cup of coffee in the morning

A new study from the Krembil Brain Institute suggests that morning coffee may have more benefits than just helping drinkers boost their energy and focus, but may also reduce the risk of Alzheimer's and Parkinson's diseases.

Researchers have found that phenyl compounds appear during the roasting process of coffee beans, which can inhibit the formation of beta-amyloid protein and Tau protein, two protein fragments that are the main pathological manifestations of Alzheimer's and Parkinson's diseases.

Because the roasting process causes more of these compounds to be produced, dark roasted coffee appears to be more neuroprotective than light roasted coffee.

So, why not have a cup of coffee around 10 am every day.

Copyright image, no permission to reprint

3. Go socialize

A survey of 8,300 volunteers over the age of 65 by Harvard University found that lonely people are more likely to suffer from cognitive decline than those with many friends. Studies have shown that keeping the brain stimulated through socializing can effectively prevent Alzheimer's disease.

Therefore, especially for retired elderly people, they can make an appointment with friends to go to the park for a stroll or play chess every day instead of sitting at home watching TV.

4. Learn to dance

A study published in the neuroscience journal Frontiers in Human Neuroscience shows that if the elderly can regularly participate in some exercise activities, they can effectively reverse brain aging, and among them, dancing has a particularly significant effect.

Researchers said that traditional sports are generally repetitive movements, such as cycling or walking, but dancing is different. People who learn to dance have to learn new content every week, including walking, formation, speed, etc., which is challenging for them and they are in a state of continuous learning.

Copyright image, no permission to reprint

In addition, dancing also requires music - listening to music not only helps relieve anxiety and depression, but also helps regulate the level of sex hormones to an appropriate level. Sex hormones are one of the current drugs for treating Alzheimer's disease.

Therefore, it is recommended that middle-aged and elderly people can incorporate dancing into their daily exercise.

Source: I am a great doctor official account