The theme of the seventh episode of the documentary Life on Earth II is "The past can only be recalled", which tells the story of the elderly with Alzheimer's disease. The sick old man gradually began to have symptoms such as forgetfulness, confusion and paralysis.

someone keeps getting lost; Some people are paralyzed in bed, forgetting all their memories and not knowing who they are; Some people are extremely fragile and keep crying and calling the names of their loved ones.

To put it simply, Alzheimer's disease is Alzheimer's disease. What exactly is Alzheimer's disease? It is a type of dementia, a neurodegenerative disease with slow onset and deteriorating over time, which mostly occurs in the elderly and pre-elderly.

Alzheimer's disease is one of the oldest diseases at present. According to the report released by the International Association of Alzheimer's Harmo's Disease, every three seconds, one person in the world is diagnosed with Alzheimer's Harmo's disease.

However, most people have some misunderstandings about Arz Harmo's disease. They think it is an incurable disease, but it is not. The latest research shows that 91% of Alzheimer's disease can be prevented.

Since the incidence of Alzheimer's disease is so high, is there any way to prevent it?

In the book "The Self-management Encyclopedia of Arz Harmo's Disease", I found the answer:

The book to be shared today can help us fully understand the development and prevention of Alzheimer's Harmo's disease and make people with Alzheimer's Harmo's disease live a happier life

The authors of this book are Dean Sheza and Aisha Sheza. They are a couple and family members of patients with Harmo's disease. Dean Sheza is the co-director of the Center for Brain Health and Arz Harmo's Disease at Linda University in Rome, USA, while his wife Aisha Shezarong won the Trudy Bush Award of the American Heart Association and is also a trained culinary artist.

The husband and wife initiated the "Neuron Project" based on the cutting-edge research results in 2115 and many years of clinical experience. This plan mainly includes five dimensions around nutrition, exercise, relaxation, sleep and optimization. Simply put, you need to eat well, exercise in the right way, manage chronic stress, create a quiet restorative sleep mode and optimize brain function. Moreover, a quantitative and meticulous self-evaluation and management scheme is designed in terms of personalized requirements.

We eat vegetables and soup every day to maintain our lives, but do you eat right? The book "The Self-management Encyclopedia of Arz Harmo's Disease" says: "Food determines the fate of the body and how we grow, age and die."

Inadequate food intake will lead to nutritional deficiency, stress and injury to the body, and also lead to the accumulation of inflammation and oxidation by-products, blocking blood vessels, and depriving the brain of nutrients needed to strengthen neurons, neuronal combo and key supporting structures.

Xu Teli, an educator in China, said: "People's diet should absorb various nutrients from whole grains and vegetables, and they should not be partial to food." Most of us know that eating vegetables and fruits is good for our health, that we should avoid drinking sulfuric acid drinks and "fast food", and that a poor diet is likely to affect our health. But in order to enjoy the delicious food on the taste, I gave up the concept of healthy eating.

So how to eat is healthy. Many studies show that people who eat green leafy vegetables, fruits and nuts, and a small amount of red meat and dairy products have the lowest risk of developing Alzheimer's disease.

first, make sure to eat green leafy vegetables every day. Folic acid, lutein, vitamins and other nutrients in vegetables are all helpful to the brain.

In the case in the book, Evelyn, a 61-year-old lawyer, suffers from mild symptoms of Alzheimer's disease, such as depression and memory impairment. After consulting with a doctor, she finally found that the biggest problem was diet.

Evelyn adopts a primitive diet with high fat and low carbohydrate, and eats a lot of meat and foods containing saturated fat. Scientific research has proved that meat diet can lead to cognitive decline.

It can be seen that eating meat properly and eating enough fruits and vegetables. Broccoli, a brain food, is mentioned in the book. It is found that people who eat cruciferous vegetables such as cauliflower have less memory decline with age.

then, eat fish. The high-performance plant omega-3 in fish can help the brain resist atrophy and aging, and preserve thinking ability, memory and innovation. Eating fish can also protect the brain vessels.

finally, reduce the intake of sugar. Sugar is one of the biggest factors that cause Alzheimer's disease. Why do you say that? Sugar is usually called "empty card", that is to say, sugar does not contain micronutrients, it has no value for human digestion and utilization, and it will have serious consequences for every part of the body, depriving us of our cognitive ability and vascular health.

such as cakes and desserts, grapes, cheese and other foods have high sugar content, so we need to pay attention to them in our daily diet.

people who like to eat milk tea and sweets on weekdays need to pay attention, and it is impossible not to eat contact sugar at all in life. How much is appropriate? The American Heart Association stipulates that the maximum daily intake of added sugar is 38 grams for men and 25 grams for women.

A natural plant-based diet can protect the brain from recession and disease. Changing eating habits and giving up refined sugar is one of the most important measures we can take.

Exercise can make neurons stronger, reduce the incidence of Alzheimer's disease, promote the secretion of endorphins, and even promote the growth of new brain cells.

It has been proved that physical exercise has a better effect, which can bring happiness and more energy. But before exercising, you need to determine your strengths and limitations. In fact, the best way to exercise is simple, convenient and sustainable exercise that suits you.

The book "The Self-management Encyclopedia of Arz Harmo's Disease" gives a personalized exercise program, so let's take a look at it.

Step 1: Self-evaluation

What kind of exercise do you like? How long do you exercise a day? What symptoms can you improve through exercise? Imagine what it's like to love sports.

For example, I personally like to exercise for 45 minutes three times a week. I especially like walking, running and aerobic exercise. On weekdays, you will ride a bicycle, and you will choose to climb more stairs when you walk, so as to avoid physical injury caused by sedentary work.

Step 2: Make a weekly exercise plan

Make a detailed plan according to the frequency and duration of your exercise. For example, this week's exercise plan focuses on stretching, aerobic exercise and strength training.

For a simple example, Monday, stretching exercise: follow Tik Tok's stretching video and stretch for 5 to 11 minutes to stretch the neck, shoulders, arms, hamstrings and ankles. Aerobic exercise: walk outdoors for 25 minutes. Strength training: Squat 5 groups.

Step 3: Give priority to exercise

Nowadays, people are easy to find excuses not to exercise because of their busy work. In order to prevent Alzheimer's disease, it is necessary to give priority to exercise time, such as five minutes of micro-exercise every day, and choose a favorite exercise method to step by step.

For example, you can change your daily routine at any time to add some physical activities. You can choose to take the stairs instead of taking the elevator, or park your car at a far distance to walk more. During lunch break, you can do a set of squats in the office, or go to work by bike when the weather is fine.

when making an exercise plan, it should be noted that an effective exercise plan must be convenient and easy to achieve, and excessively complicated or boring exercises should be cancelled. In the process of exercise, you will experience significant improvement in cognition and emotion.

The latest research shows that long-term poor sleep quality and lack of sleep will increase the risk of Alzheimer's disease. Sleep and eating are the most basic survival time, but in the modern fast-paced era, most people have to compress their sleep time to make money, but we can still make reasonable adjustments.

so how long should we rest every day? How long do we need to sleep every night? It depends on how you sleep. Most people need at least 7 hours of sleep every night, which is very beneficial, but more is not necessarily better.

share three good habits to help you have a good night's sleep.

the first good habit is to regulate your sleep plan. It means going to bed at the same time every night and getting up at the same time every morning. Keeping a regular water life time can help the brain realize the law of rest or staying alert.

you need to observe how you feel in the morning, how you feel all day, and whether you need a nap, so as to determine the time to get up early and go to bed.

For example, I get up at 6: 45 and go to bed at 11: 31. I guarantee 8 hours of sleep every day, and I don't take a nap at noon. Taking a nap will make it difficult for me to fall asleep at night, which is not conducive to my standard work and rest.

the second good habit is to enter the bedroom without electronic products. Light emitted from electronic products will inhibit melatonin secretion. Melatonin is an important hormone secreted by the human body, which can increase the desire to fall asleep and regulate the body temperature. Once melatonin secretion is reduced, the quality of sleep will be greatly reduced.

Avoid playing games and watching movies in bed. Try reading instead of these activities. If a person can't sleep, he can choose to read famous novels and ensure that he will feel sleepy in half an hour. I started to take my mobile phone to the dormitory in October to avoid the blue light emitted by electronic equipment from disturbing my sleep. You need to implant the brain into the bedroom, and the function is limited to sleeping and sex.

the third good habit is to avoid high-intensity aerobic exercise before going to bed and ensure exercise time during the day.

Proper exercise will help you sleep, but you must finish your exercise at least 3 hours before going to bed, and don't drink coffee after 2 pm.

My state is to go to bed before 11: 31, and I usually go out for a walk or do some micro-exercise at home at 7: 11. Before going to bed, you can soak your feet, apply a mask and listen to a song. In winter, you can warm up the bed with an electric blanket in advance to make yourself comfortable to sleep.

If you are troubled by this problem, you might as well read the book "Self-management of Arz Harmo's Disease" together, and you will gain practical prevention methods.