There may be signs of Alzheimer's disease ten years in advance! These factors must be controlled...

Reviewer of this article: Chen Haixu, Deputy Director and Master Supervisor of the Second Medical Center of PLA General Hospital

As the population ages, Alzheimer's disease is receiving more and more attention from the public. Nearly 20% of people aged 65 and above have mild cognitive impairment, which does not necessarily lead to dementia: some people may remain in this state for a long time without progression; some people may improve after late intervention; and some people will eventually develop dementia.

Therefore, early intervention is very necessary!

There may be signs of Alzheimer's disease ten years in advance!

A study published in the journal The Lancet Health and Longevity in July 2020 showed that high levels of "bad cholesterol" (low-density lipoprotein cholesterol, LDL-C) in middle age are associated with an increased risk of dementia ten years later.

The study measured blood cholesterol in more than 1.8 million British adults aged 40 and over between 1992 and 2009, with a follow-up period of up to 23 years. The results showed that among people under 65 who had their cholesterol measured, those with "bad cholesterol" levels above 190mg/dL (4.92mmol/L) had a 60% higher risk of being diagnosed with dementia more than 10 years later compared to those with levels below 100mg/dL (2.59 mmol/L). The study provides the strongest evidence to date on the relationship between blood cholesterol and dementia and Alzheimer's disease.

Moreover, the study found that higher blood lipid levels in middle age were associated with a greater risk of dementia compared with high blood lipid levels in late life.

The "Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (2016 Revised Edition)" states:

Blood lipid LDL-C in Chinese population :

▶The ideal level is <2.6 mmol/L (100 mg/dL)

▶The appropriate level is <3.4 mmol/L (130 mg/dL)

▶Borderline elevation is ≥3.4 mmol/L (130 mg/dL) and <4.1 mmol/L (160 mg/dL)

▶≥4.1 mmol/L (160 mg/dL) is considered elevated

People in their 30s should definitely have their cholesterol levels screened at least once! A 2015 study published in the journal Circulation states that if cholesterol levels are high in this age group, the first thing to do is to lower them through physical exercise and a heart-healthy diet.

**So,** how can we improve cholesterol and actively prevent Alzheimer's disease?

Huang Ming, MD, said that when doctors first discover that a patient's blood cholesterol is elevated, they will not immediately prescribe cholesterol-lowering drugs, but will ask the patient to follow a low-cholesterol diet for a month before deciding. This is because this disease is divided into two types: endogenous and exogenous. **Exogenous high cholesterol can be controlled by adjusting the diet. **If the blood cholesterol decreases after a month, it proves that it is exogenous high cholesterol. Continue to pay attention to your diet and no medication is needed.

Old age does not lead to dementia,

Start working hard after 40!

Niu Guowei, director of the Aerobic Exercise Center of Beijing Xiaotangshan Hospital, said that 65 years old is the peak period for Alzheimer's disease, and the incubation period of chronic diseases is often 10-20 years. Therefore, we should start paying attention to and preventing Alzheimer's disease after the age of 40.

In 2019, a study published in The Lancet Global Health suggested that nearly 40% of dementia in China can be avoided by avoiding nine factors:

1. Insufficient education in childhood (not completing primary school);

2. Hearing loss;

3. Hypertension;

4. Obesity between the ages of 45 and 54 (waist circumference of women exceeding 88cm and men exceeding 102cm);

5. Depression;

6. Social isolation (socializing less than once a month in old age, with friends, relatives, neighbors, and party members);

7. Insufficient physical exercise;

8. Diabetes;

9. Smoking in the elderly.

1. Make sure you are not obese when you are 45-54 years old

Our country recommends that waist circumference be controlled below 85cm for men and below 80cm for women.

2. In addition to blood lipids, blood pressure and blood sugar must also meet standards

1 Blood pressure: The "Guidelines for Blood Pressure Management in the Elderly in China 2019" states that the normal blood pressure level for the elderly is 90-140 mmHg. Even if there are no symptoms, people over 35 years old should measure their blood pressure at least once a year.

2 Blood sugar: fasting blood sugar level should be controlled between 3.89-6.1mmol/L; 2 hours after a meal, blood sugar level should be ≤7.8mmol/L. People over 40 years old and those at high risk of diabetes should have fasting and postprandial blood sugar tests done once a year.

Once a problem is discovered, adjust your lifestyle and take medication in a timely manner.

3. Protect your hearing in two ways

Fu Xinxing, assistant researcher at Beijing Institute of Otolaryngology, said that deafness in the elderly can greatly affect the quality of life, causing inferiority, isolation and depression. In addition, many studies in recent years have shown that deafness in the elderly may also increase the risk of cognitive decline and even Alzheimer's disease.

1 Young and middle-aged people should use headphones reasonably;

2 If the elderly have hearing problems, it is recommended to wear hearing aids in time.

4. Do physical exercise at least 3 times a week

Yang Na from the Geriatric Psychology Laboratory of Beijing Normal University said that elderly people who insist on exercising have a lower risk of developing Alzheimer's disease than those who do not.

Middle-aged and elderly people can:

1. Aerobic exercise, such as swimming, handball, Tai Chi, dancing, cycling, stretching, etc. Each aerobic exercise should be more than 20 minutes, and 3 times a week is the most reasonable;

2 Open sports, such as playing table tennis, are more effective as they involve more interaction with the external environment.

5. You must quit smoking immediately

Vascular dementia refers to cognitive impairment caused by cerebrovascular disease that affects daily living ability. Bad living habits such as long-term smoking, drinking, and staying up late increase the risk of stroke and other brain diseases.

6. Participate in more social activities and learn more

The brain is not used enough, so especially after retirement, you can spend half an hour to an hour every day reading books and newspapers, and play mahjong, poker, or chess with old friends every week. Social activities not only stimulate the elderly and keep their minds active, but also provide emotional comfort and social support, which helps to enhance their positive emotions.

7. Eat 4 kinds of food regularly

Chen Wei, chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, shared some foods that can prevent Alzheimer's disease on a program. Here is some information for your reference:

1. Pork liver, egg yolk, and soy products: contain acetylcholine, which is one of the components of neuron cells. Each person should consume 500-900 mg of choline per day.

2 Deep-sea fish: Rich in omega-3 fatty acids, it can increase the fluidity of nerve cell membranes, fight inflammatory responses in the body, reduce the deposition of abnormal proteins, and reduce the incidence of Alzheimer's disease.

It is recommended that each person eat deep-sea fish 2 to 3 times a week, and eating about half a catty each time can meet the human body's needs.

3 Oranges: Studies have shown that when the homocysteine ​​content in the blood is particularly high, the chance of developing dementia increases significantly. Homocysteine ​​has a nemesis in the metabolic process, which is folic acid.

Oranges, strawberries, pineapples, carrots, kiwis, broccoli, and oats are all rich in folic acid. It is best to consume 200-400 micrograms of folic acid per day.

4 Nuts: Contain vitamin E and magnesium. Magnesium deficiency is an important factor in the occurrence of dementia in the elderly. Vitamin E has the functions of improving brain cell metabolism, improving oxygen supply function, and anti-oxidation.

It is recommended to eat nuts in shells, about 30 grams per day.

Source: Science Popularization China