Alzheimer's disease is preventable, these 19 suggestions please read it carefully!

, commonly known as Alzheimer's disease, currently has about 10 million patients in China, and as the aging process accelerates, the number of people with the disease will grow.
epidemiological studies have shown that AD is preventable, that effective control of risk factors and rational use of protective factors can significantly reduce the incidence and prevalence of AD. Unfortunately, there is no international evidence-based medical evidence to guide clinical practice against this major disease that seriously threatens human health. The clinical research team at Huashan Hospital, affiliated with Fudan University, has developed the world's first international guide to AD evidence-based prevention, and the results of the research have recently been published in the British Medical Journal, a leading international journal. Based on evidence-based medical standards, the researchers eventually developed the following recommendations, hoping to give a hint to the general readership.
1. Weight Management
Recommended Reasons: People under 65 years of age should maintain a normal body mass index (BMI) through a reasonable balance of physical activity, calorie intake and formal behavior plan, with a view to achieving and maintaining bMI in the range of 18.5-24.9 kg/m2 (e.g., a person's height 1. 6 meters, weight 50 kg, then its BMI index is 50/1.6 squared to 19.53, that is, within the recommended range;
: Fat metabolites in middle-age overweight and obese patients may cause increased brain A beta deposition and chronic diseases such as high blood pressure, increasing the risk of AD by about 64%. Weight loss in old age may be a preclinical manifestation of AD in in-brain pathological deposition, with a reduced risk of AD by about 40% in older adults with smaller weight changes.
measures recommend: overweight and obese people under 65 years of age through a scientific and reasonable diet and exercise to control BMI below 30, 65 years of age and older to increase the intake of high-quality protein, to maintain BMI greater than 27, may reduce the risk of AD. At the same time, the elderly should regularly monitor the weight, body fat rate and other indicators, if there are large fluctuations, pay close attention to cognitive function changes.
2. Physical exercise
recommended reasons: everyone, especially those over 65 years of age, should adhere to regular physical exercise.
analysis: Physical exercise can improve cognitive function of the elderly by improving balance, reducing the number of falls, etc., can also promote nerve regeneration, reduce the deposition of A-beta in the brain, long-term adherence to aerobic exercise can also increase the volume of the sea mass.
recommends that physical activity within a specific range (0-2000 kcal/week or 0-45 MET-h/week) be beneficial to AD prevention, reducing the risk of AD by approximately 10% for every 500 kcal/week or 10 MET-h/week increase in exercise. It is recommended that middle-aged and old people do more aerobic exercise, according to the results of physical examination and their ability to work, choose the appropriate exercise method, arrange reasonable exercise intensity.
3. Cognitive activity
recommended reason: to engage in more stimulating mental activity.
: Cognitive stimulation can reduce the risk of dementia by 50 percent, even in individuals with a genetic susceptible to dementia. The more cognitive stimulation activities are involved, the higher the brain reserve and the lower the risk of dementia.
measures suggest that more participation in cognitive stimulation activities, such as reading, chess, learning new techniques, playing brain cognitive training games, can not only effectively prevent dementia, but also improve the overall quality of life and social participation.
4. Tobacco
Recommended Reasons: Do not smoke, but also avoid exposure to tobacco smoke in the environment, and provide counselling services, nicotine replacement therapy and other medications to smokers in conjunction with behavioral or formal smoking cessation programmes.
: Tobacco contains neurotoxins that directly damage neurons, causing cognitive decline and increasing the risk of AD disease by about 40%. Standardized smoking cessation management and treatment can significantly reduce new AD cases. Secondhand smoke also increases the risk of disease.
: For non-smokers, do not smoke, to avoid contact with the environment of second-hand smoke. For smokers, they should be encouraged to quit smoking, take the initiative to consult medical staff for help, and develop a formal smoking cessation plan. For people with persistent tobacco addiction, nicotine replacement therapy and other medications can be used to help them quit.
5.
recommended reasons: to ensure adequate good sleep, sleep disorders should consult a doctor or timely treatment.
: Sleep disorders can cause the brain to fail to effectively remove toxic metabolic waste (such as A-beta and tau proteins) from the brain, increasing the risk of AD by about 70 percent. Sleep duration is U-shaped with AD, and insufficient sleep at night (<4 hours) or too much sleep (>10 hours) can increase the risk of AD occurrence; sleep apnea syndrome, insomnia, daytime dysfunction (such as frequent daytime sleep deprivation), excessive bedtime, etc. can also increase the risk of AD occurrence.
measures recommend: maintain daytime energy and proper nighttime sleep time (not less than 4 hours, no more than 10 hours), ensure good sleep quality, and actively treat sleep disorders such as insomnia and apnea syndrome.
6.
recommended reasons: to maintain a healthy lifestyle, avoid diabetes, diabetics should closely monitor their cognitive decline.
: The external insulin resistance state of diabetic patients will reduce insulin content in the brain, interfere with A beta removal, and increase the risk of AD disease by about 70%. Even if the criteria for diabetes diagnosis are not met, abnormal blood sugar, glycated hemoglobin and insulin levels can increase the risk of dementia, including a 20% increase in the risk of dementia when the blood sugar level on an empty stomach is greater than 7.75mmol/L, and standard sugar-lowering treatment may reduce the risk of dementia.
recommended: early screening of people with abnormal blood sugar, lifestyle interventions, and active prevention of diabetes. Diabetics should take medication as directed by their doctor, keep the indicators within the normal range, and closely monitor changes in their cognitive function.
7. Reasons recommended for cerebrovascular disease
: maintain a healthy lifestyle, rational medication, maintain good cerebrovascular system, avoid atherosclerosis, cerebral hypotension or other cerebrovascular diseases;
analysis: cerebrovascular disease will cause low perfusion in the brain, causing isoemia damage of neurons, increasing the risk of AD by 40%, of which micro-bleeding can increase the risk of AD by 70%.
measures recommend that middle-aged and elderly vulnerable people should control the risk factors of cerebrovascular disease, such as smoking, hypertension, hyperlipidemia, diabetes and so on, through drug and lifestyle changes. Patients with cerebrovascular disease should be actively prevented and treated.
8. Head trauma
recommended reason: protect the head from trauma.
: Head trauma after age 65 increases the risk of AD by 35%, and the more times it occurs and the more serious the injury, the greater the risk of AD. Head trauma can directly damage brain structure, but also through oxidative stress channels to mediat brain damage.
measures recommend: it is recommended that middle-aged and elderly people should avoid falls and head impacts in their daily lives, avoid dangerous scenes, such as contact sports, and take protective measures such as wearing helmets as far as possible in high-risk situations.
9. Weakness
recommended reasons: to maintain a healthy and strong body in later life, for the increasingly weakened population, should closely monitor their cognitive function.
Cause Analysis: Weakness refers to the decline of age-related body reserves and functions caused by various factors, which can cause the body's ability to react to internal and external stress, may cause AD-related protein deposition, etc., and increase the risk of AD disease by about 39%.
measures recommend: 75 years of age and older should fully intake of protein, vitamins and a variety of minerals from the diet, regular aerobic exercise, regular check the amount of physical activity and cognitive function, prevent infection, follow the doctor's advice to take medicine.
10.
recommended reasons: people under 65 years of age should maintain a healthy lifestyle and avoid high blood pressure.
: The risk of ≤ increased by 38% in middle age (at age 65) with high blood pressure. The risk of dementia increased significantly in middle-life systolic/lysopressuries above 130/90 mmHg, respectively. Hypertension can lead to arteriosclerosis, chronic brain perfusion deficiency and microcirculation disorders, leading to pathological changes associated with AD.
measures recommend: for middle-age people with normal blood pressure, it is recommended to regularly monitor blood pressure, maintain a healthy lifestyle (such as quitting smoking alcohol limit, reduce sodium salt intake), avoid emotional agitation, and actively prevent high blood pressure. Patients with high blood pressure, according to the doctor recommended blood pressure control levels, to avoid fluctuations in blood pressure too large.
11. Erect hypotension
recommended reason: For patients with erect hypotension, their cognitive function should be closely monitored.
analysis: erect hypotension is shown to drop by 20mmHg or 10mmHg when systolic pressure is lower than flat position after standing. Older people with erect hypotension had an 18 percent increased risk of AD. Decreasing blood pressure in position can lead to short-term underfusion of the brain, which in turn can lead to microcirculation disorders and induce the pathology of AD.
recommends that patients with erect hypotension actively seek out and remove the causes that cause erect hypotension to develop and worsen, such as drug effects, dehydration, infection, and autologic neurological dysfunction. Increase salt and liquid intake and use abs and pressure socks to help improve blood pressure. If necessary, treatment can be replaced with short-acting boosters.
12. Depression
recommended reasons: to maintain good mental health, for patients with depressive symptoms, closely monitor their cognitive function.
: Depression is an independent risk factor for AD, and depression can increase the risk of AD by about 23% by affecting AD pathology, hormones, neurogrowth factors, sea mass, etc.
measures suggest: learn self-regulation, reasonable talk to solve negative emotions and negative thinking, establish a positive psychological response. Depressed patients should actively seek medical attention, can try to use mindthing meditation, aerobic exercise, psychotherapy and other combination of antidepressant medication.
13. Atrial fibrillation
recommended reason: to maintain a good state of the cardiovascular system, atrial fibrillation patients need medication.
: Atrial fibrillation can lead to low artery perfusion and capillary hypertension, causing insufficient brain perfusion, increasing the risk of AD by 63%. Anticoagulant therapy, based on huafarin, reduced the risk of dementia by 29%.
measures recommend that patients with atrial fibrillation should actively use anticoagulant medication under the guidance of a doctor, and for the effectiveness of the drug and the choice of safety, should be carried out in accordance with the doctor's instructions, can be appropriately selected new oral anticoagulants.
14. Mental stress
recommended reasons: relax the mood, usually avoid excessive tension.
cause analysis: Mental stress can lead to elevated hormone levels in the body, induce inflammation in the brain, increase the deposition of A beta and tau proteins, leading to damage to the structure and function of the sea mass, increasing the risk of AD disease by about 56%.
measures: to maintain a positive and optimistic attitude. Self-adjustment, relaxation training, meditation training, cognitive behavioral therapy, music therapy, physical or drug therapy can be performed under the guidance of a physician when the mental or physical body is highly stressed or has obvious symptoms of anxiety.
15. Education
recommended reason: education should be as much as possible in the early years.
analysis: Higher schooling before the age of 30 reduced the risk of AD by 51%, and for every additional year of education, the risk of AD decreased by 7%. Improving education may reduce the risk of dementia by improving an individual's lifestyle, socioeconomic levels, and increasing cognitive reserves.
measures recommend that higher levels of schooling (>6-15 years) be provided by the age of 30, or at least secondary education, in order to prevent and reduce the occurrence of dementia in later life. Lifelong education has also been shown to prevent dementia.
16. High homocysteineemia
recommended reasons: regular detection of blood homocysteine levels, for patients with high homocysteineemia, the application of vitamin B and/or folic acid treatment, while closely monitoring their cognitive function status.
cause analysis: high homocysteineemia (>13 mmol/L) can mediate vascular damage, lead to ischemia of brain tissue, and increase the risk of AD by 67% by promoting A-beta and tau protein deposition.
recommended: Patients with elevated levels of homocysteine can control homocysteine in the 5-15 mmol/L range by taking vitamin B and/or folic acid therapy.
17. Vitamin C
recommended reason: Dietary intake or additional vitamin C supplementation may be helpful.
: Vitamin C, as an antioxidant, can combat AD neurodegenerative changes caused by oxidative stress damage. Additional vitamin C supplementation can significantly reduce the risk of AD occurring by 16%.
: It is recommended that middle-aged and elderly people eat more vitamin C-rich foods, such as fruits and vegetables.
18. Estrogen replacement therapy
recommended reason: For post-menovirons, estrogen replacement therapy is not recommended to prevent AD.
reason analysis: Combined with multiple studies, estrogen replacement therapy does not reduce the risk of AD, but may exacerbate AD progression, especially in those with a course of treatment for more than 10 years, and is therefore not recommended.
19. Acetylcholinesterase Inhibitor
Recommended Reason: For patients with cognitive impairment, the use of acetylcholinesterase inhibitors is not recommended to prevent AD.
cause analysis: Although acetylcholinesterase inhibitors can improve the clinical symptoms of AD, but 12 clinical studies have found that acetylcholinesterase inhibitors do not reduce the risk of AD occurrence, so it is not recommended. the
group also evaluated other AD risk factors, including social relationships, dietary patterns (e.g. Mediterranean diet, DASH diet, MIND diet, etc.), fish intake, nonsteroidal anti-inflammatory drugs, osteoporosis, heart failure, myocardial infarction, drinking alcohol, drinking tea, drinking coffee, pesticide exposure, excessive silicon in drinking water, etc. Although these factors are not currently of sufficient level of evidence to be recommended, they will be present in the future