Six habits that protect memory
Obviously it was something I just said, but I forgot it in a blink of an eye; I just forgot what I was going to do when I walked from one room to another… With the growth of age, everyone’s memory will be different The degree of decline will seriously affect their work efficiency and quality of life, and the risk of suffering from diseases will also greatly increase. A few days ago, Jia Jianping’s team from the Neurological Disease High Innovation Center of Xuanwu Hospital published research results in the British Medical Journal. The age-related memory decline of middle-aged and elderly people can be reversed or delayed. There are 6 healthy lifestyles that are highly correlated with delaying memory decline. Relevant, can be used as an effective program to protect memory.
Cereals, beans, vegetables, fruits, meat, eggs, nuts, dairy products, appropriate amount of salt, oil, fish, tea and other 12 kinds of food should be balanced, and at least 7 kinds of them should be taken every day. A reasonable diet can provide sufficient energy for the body’s daily metabolism, reduce the accumulation of toxins in the body, and maintain brain health. A nutrient-dense diet can regulate the immune system, potentially reducing the risk of Alzheimer’s disease, research has found.
Get at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity physical activity per week. For example, keep walking, square dancing, Tai Chi or doing health exercises for more than 4 days a week. If your physical condition and time permit, you can jog or swim, or ride a mountain bike or play basketball once a week Wait for exercise. Exercise strengthens the intrinsic connections in the brain’s neural systems involved in learning and memory, and has positive effects on neuroprotection and neuroplasticity of brain structures.
Conduct cognitive activities no less than 2 times a week. For example, writing, reading, playing chess and doing puzzle games, etc. Studies have shown that frequent cognitive activity stimulation can effectively slow down memory decline.
Actively socialize at least 2 times a week. A foreign study involving 2,040 elderly people over the age of 65 found through 3-year follow-up research and data collection that people who regularly participate in social or leisure activities (such as travel, weaving, gardening, etc.) have a lower risk of developing diseases. It is recommended that the elderly take part in more club activities, cultivate hobbies and organize gatherings with more enthusiasts in this field for technical exchanges, or visit relatives and friends regularly, and travel.
quit smoking alcohol
Smoking and drinking are unhealthy lifestyles that are recognized as harmful to health. They not only cause direct damage to the lungs and liver, but also lead to a decrease in body resistance and increase the risk of various diseases. Smoking can cause damage to the intima of blood vessels and hardening and narrowing of blood vessels, resulting in insufficient blood supply to the brain. Alcohol can hinder the absorption of vitamins and cause neuronal damage. Therefore, it is recommended that middle-aged and elderly people must quit smoking and drinking as soon as possible.
Jia Jianping’s team pointed out that through data analysis, healthy diet has the greatest effect on preventing memory decline, followed by active cognitive activities and regular exercise. However, it is not recommended that you only choose one of them, and you can combine them freely. Because research has proved that only by comprehensively implementing “shut up, open your legs, use your brains, socialize more, and quit smoking and drinking” can you effectively delay memory decline.
Protecting memory and brain health over the long lifespan is critical for people of every age. For young people, memory runs through from the most basic life ability to work ability and future innovation and development ability. For the elderly, preserving memory is the key to ensuring a high-quality life in later years.