Behind the 'forgetfulness' of the elderly: Which habits increase the risk of Alzheimer's disease?

Alzheimer's disease is one of the most common neurodegenerative diseases among the elderly. It not only affects the patient's memory and cognitive ability, but also gradually deprives them of their ability to take care of themselves. Although there is no cure yet, studies have shown that by changing some lifestyle habits, the risk of disease can be effectively reduced. So, which habits may increase the risk of Alzheimer's disease? Especially for the elderly, how can we prevent it?

1. Those "invisible killers": the risk of Alzheimer's disease in daily habits

1. Smoking and alcoholism: "poison" of the brain

If you are still smoking or drinking, please note: these habits may be "accelerators" of Alzheimer's disease. Studies have shown that long-term smoking can damage the cerebral cortex and lead to memory loss, while alcohol can reduce the size of the brain and accelerate brain aging. Every puff of cigarette and every glass of wine may unknowingly weaken your brain function. For example, a study published in the Journal of Neurology found that smokers have twice the risk of developing Alzheimer's disease as non-smokers.

2. Lack of mental exercise: "Rusting" of the brain

The brain needs regular exercise, just like the body needs exercise. If you just watch TV and browse your phone every day, and rarely read, play chess, or learn new skills, your brain may gradually "rust". Long-term lack of mental stimulation will cause the connection between brain neurons to loosen, which in turn affects memory and cognitive function. For example, a study found that the elderly who often engage in mental activities have a 40% slower rate of cognitive decline than those who do not engage in mental activities.

3. Unhealthy diet: "Malnutrition" of the brain

Your eating habits may also quietly increase the risk of Alzheimer's disease. Long-term intake of high-salt, high-fat foods, or lack of nutrients such as vitamin B12 and folic acid, can lead to malnutrition of the brain. Especially for those who have been vegetarians for a long time, if they lack the necessary nutritional supplements, they may damage nerve cells and increase the risk of disease. For example, a study published in the Journal of the American Medical Association found that a Mediterranean diet (rich in fish, nuts, olive oil, whole grains, and dark vegetables) can significantly reduce the risk of Alzheimer's disease.

Social activities not only enrich life, but also provide emotional support and help keep the brain active. If you often stay at home alone and rarely communicate with family and friends, your brain may be trapped in the dilemma of "loneliness". Studies have shown that the lower the level of social participation in the elderly, the faster the cognitive ability declines. For example, a study found that the elderly who participated in social activities at least once a week had a 50% slower rate of cognitive decline than those who did not participate in social activities.

5. Lack of exercise: "hypoxia" of the brain

Exercise is essential for brain health. Regular physical exercise can promote blood circulation, optimize cerebral blood flow, and enhance neuroplasticity. However, many elderly people lack exercise, and this sedentary lifestyle can cause "hypoxia" in the brain and increase the risk of Alzheimer's disease. For example, a study published in the Journal of Gerontology found that older people who performed at least 150 minutes of moderate-intensity aerobic exercise per week had a 30% lower risk of developing Alzheimer's disease than those who were sedentary.

2. Preventing Alzheimer's disease: Change now

1. Keep your brain active

Older people can keep their brains active by reading, playing chess, learning new skills or languages, etc. In addition, doing some simple finger exercises or manual activities, such as using an abacus, knitting, calligraphy, etc., can also effectively stimulate the brain. Remember, the more you use your brain, the more flexible it becomes, and the less you use it, the more it degenerates. For example, older people who perform mental activities (such as reading or playing chess) at least three times a week have a 40% slower rate of cognitive decline than those who do not perform mental activities.

2. Healthy diet

Older people are advised to adopt a "brain-protective" diet, such as the Mediterranean diet, which is mainly based on fish, nuts, olive oil, whole grains and dark vegetables. At the same time, reduce salt and fat intake and avoid high-sugar and high-salt foods. A healthy diet not only protects the brain, but also improves overall health. For example, one study found that the cerebral cortex thickness of elderly people who adhered to the Mediterranean diet was 0.019 mm thicker than that of elderly people who did not adhere to the Mediterranean diet, which is equivalent to delaying brain aging by 3.3 years.

3. Regular exercise

At least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming or Tai Chi, can significantly reduce the risk of Alzheimer's disease. In addition, doing some balance training, such as standing on one leg, can also help reduce the risk of falls. Remember, exercise is a "nutrient" for the brain. For example, one study found that elderly people who performed at least 150 minutes of moderate-intensity aerobic exercise per week had a 2% larger hippocampus volume (a key area responsible for memory) than sedentary elderly people.

Older people should actively participate in community activities, keep in close contact with family and friends, and avoid social isolation. Social interaction not only provides emotional support, but also exercises the brain's language and logical thinking ability. Remember, social interaction is a "vitamin" for the brain. For example, the elderly who participate in social activities at least once a week have a 50% slower rate of cognitive decline than those who do not participate in social activities.

5. Control chronic diseases

Chronic diseases such as hypertension, diabetes and cardiovascular disease are important risk factors for Alzheimer's disease. Therefore, the elderly should have regular physical examinations and actively control chronic diseases such as blood sugar and blood pressure. Remember that a healthy body is the "shield" of the brain. For example, a study found that the elderly who controlled their blood pressure had a 35% lower risk of developing Alzheimer's disease than those who did not control their blood pressure.

6. Sufficient sleep

Ensuring high-quality sleep is essential for brain health. The elderly should try to go to bed and get up early, avoid staying up late and overwork. Remember, sleep is the "charger" of the brain. For example, a study found that the elderly who slept less than 6 hours a night had a 20% faster rate of cognitive decline than those who slept 7-8 hours a night.

3. Conclusion: Prevention of Alzheimer's disease, start now

Although Alzheimer's disease is terrible, by changing some living habits, the risk of disease can be effectively reduced. Quitting smoking, limiting alcohol consumption, keeping the brain active, eating healthy, exercising regularly, being social, controlling chronic diseases, getting enough sleep... These seemingly simple measures can not only prevent Alzheimer's disease, but also improve the overall quality of life. Remember, to prevent Alzheimer's disease, start now, start with every little habit. Don't wait until you lose your memory before you regret it!