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你可以做二件事来减少痴呆的风险  

2016-07-24 01:11:14|  分类: 生活与健康 |  标签: |举报 |字号 订阅

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There may not be a cure to dementia, but there are ways you can reduce your risk.

NBC News medical contributor Dr. Natalie Azar filled TODAY in about two simple ways you can keep your brain sharp while you age: exercise and diet.

The best thing you can do for your health is to get up and get moving! According to research, active seniors have a 50 percent lower risk of developing Alzheimer's disease or dementia.

对你的健康来说,你能做的最好的事情是起床,并行动起来! 根据研究,活跃的老年人可降低50%患阿尔茨海默病和痴呆的风险。

Don't fret if you hate exercising — all you need is 30 minutes of activity a day. You don't need to torture yourself on a treadmill — you can take a walk in the park or even go for a jog with your dog. Find an activity that you actually like to do and it will help make exercising much more enjoyable!

RELATED: Burning more calories lowers your risk of developing dementia, new study says

In addition, a new study found that people who swim, run or do other types of moderate exercise have healthy brains that look (on average) 10 years younger than those who don't exercise as often.

 

The second thing you can do to lower your risk of dementia is to stick to a Mediterranean-style diet, which can reduce the risk of memory problems.

你可以做的第二件事是,你坚持地中海式饮食可降低痴呆的风险,它可以减少记忆问题的风险。

RELATED: A little extra virgin olive oil may lower risk of breast cancer

The key to Mediterranean diet is to swap out ingredients, instead of just adding them to your meals.

 

Some of the basics of the Mediterranean diet are:

某些地中海饮食的基础有:
1. Replace butter with olive oil and other unsaturated fats

用橄榄油代替黄油和其他不饱和脂肪
2. Increase plant-based foods, such as fruits and veggies, whole grains and legumes and nuts.

增加植物性食品,如水果和蔬菜、全谷物和豆类和坚果。
3. Cut back on red meat consumption

减少食用红肉。
4. Eat more eggs, poultry and fish

多吃鸡蛋、家禽和鱼。
5. Include low-fat dairy products daily

每天包括有低脂乳制品。
6. Put down the salt shaker and use herbs and spices like garlic, oregano and basil instead

放下盐瓶,使用药草和香料,如大蒜、牛至和罗勒。
7. If you drink, you can have a 5-ounce serving or red or white wine daily

如果你饮酒,你可以每天喝5盎司量的红或白葡萄酒。

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