Alzheimer's Disease: Hereditary Factors and Prevention Techniques
It has been confirmed that genetic factors are closely related to Alzheimer's disease. If immediate family members suffer from Alzheimer's disease, especially the early-onset type, the risk of children suffering from Alzheimer's disease is several times higher than others. Therefore, awareness of prevention is a must.
High-risk groups can establish three habits to prevent and improve one's health:
1. Eating Habits: Optimizing and Improving Diet Structure
1) Quit sugar and reduce sugar intake
2) Eat foods that help prevent Alzheimer's disease, such as:
* Vegetables: mainly green leafy vegetables + colored vegetables, with a total amount of 1 pound per day
* Grains: should be diverse, rough and unrefined. The total amount of staple food should be strictly controlled. Fish, shrimp, poultry, meat, and eggs should be balanced to maintain high-quality protein intake.
* Fruits and Nuts: fruits with less sugar and rich in anthocyanins are better, especially berries such as strawberries and blueberries. Develop a habit of eating a small handful of nuts every day, mainly based on what you like, and take into account the rich variety.
3) Daily supplementation of vitamin D and fish oil is also a positive habit, as the food composition is generally not comprehensive enough.
2. Exercise Habits: Aerobic Exercise is Key
Taking into account both aerobic and anaerobic exercises, aerobic exercise is critical for the prevention of Alzheimer's disease. Through the establishment of long-term exercise habits, it can strengthen cardiopulmonary function and reduce resting heart rate. Studies have shown that every 10-point reduction in resting heart rate greatly reduces the risk of Alzheimer's disease. I have maintained the habit of jogging for two years, about 5 kilometers a day, and have benefited greatly from it.
3. Sleep Habits: Abdominal Breathing and Daily Meditation
Change your breathing habits and develop abdominal breathing habits. Meditate before going to bed, starting with listening to meditation music before falling asleep, simply practicing abdominal breathing, and paying attention to breathing. People who have never been in contact with meditation may find it too mysterious. Meditation can have many levels, but starting and practicing is beneficial in a simple way. After continuous deepening, the comprehension will naturally deepen, and the benefits will naturally increase.
In summary, a diversified omnivorous diet with strict control of staple food intake, a dynamic and static balance, emphasis on aerobic exercise, and developing meditation habits are essential for a better life. While it is uncertain whether these habits can change our lives dramatically, it is important to do things for the better and live a life of hope.