The higher this index is, the greater the risk of Alzheimer's disease! Stick to these 4 good habits and get benefits early

Reviewer of this article: Wang Wenxiang, Professor and Doctoral Supervisor at Fujian Medical University

There is such a terrible disease. Although it is not fatal, it will quietly steal people's "memory" - patients will start to forget small things, often can't remember what to say when the words come to their lips, and forget what to take out of the refrigerator; in serious cases, they may lose basic common sense and even cannot take care of themselves, and even forget who they are. It is a tragedy for themselves and their families...

This disease is Alzheimer's disease, commonly known as "senile dementia".

According to statistics, there are about 35 million Alzheimer's patients in the world, and the number of patients in my country ranks first in the world, currently exceeding 10 million. Unfortunately, there is no cure for Alzheimer's disease, only temporary relief.

Therefore, in order to reduce the risk of disease, active prevention is crucial.

A study published in the journal The Lancet Health and Longevity in July 2020 showed that high levels of low-density lipoprotein cholesterol in middle age are associated with an increased risk of dementia ten years later!

Signs of Alzheimer's disease may appear 10 years earlier

Don’t ignore this indicator!

1

High blood lipids in middle age increase risk of dementia

The study measured blood cholesterol in more than 1.8 million British adults aged 40 and over during a 23-year follow-up period (1992-2009).

The results showed that among people under 65 years old, those with low-density lipoprotein cholesterol levels above 190 mg/dL (4.92 mmol/L) had about 60% higher risk of being diagnosed with dementia more than 10 years later, compared with those with levels below 100 mg/dL (2.59 mmol/L); and compared with high blood lipid levels in the elderly, the higher the blood lipid levels in middle age, the greater the risk of dementia.

According to the research results, the strength of the association between low-density lipoprotein cholesterol and dementia is comparable to that of drinking, and even greater than that of high blood pressure.

2

How does “bad cholesterol” harm the brain?

Aβ-amyloid protein is a potentially toxic protein in the brain. When it accumulates excessively, it forms amyloid protein plaque deposits, which poison cells, disrupt neurotransmission, and increase the risk of Alzheimer's disease.

The low-density lipoprotein cholesterol (LDL-C) contained in the cell membrane of brain neurons is a catalyst for the accumulation of beta-amyloid protein, which can make it accumulate 20 times faster. Therefore, when the level of low-density lipoprotein cholesterol in the body is too high, it is more likely to form amyloid plaques in the brain, which greatly increases the risk of Alzheimer's disease.

In addition, low-density lipoprotein cholesterol is responsible for transporting cholesterol from the liver to tissues and organs throughout the body. When its content is too high, the excess will be deposited in the walls of cardiovascular and cerebrovascular arteries, increasing the risk of atherosclerosis and possibly inducing diseases such as cerebral infarction, which is also not conducive to brain health.

3

What is a normal level of “bad cholesterol”?

Therefore, if we want to protect our brain and reduce the risk of Alzheimer's disease, we must pay attention to the low-density lipoprotein cholesterol index. The "Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (2016 Revised Edition)" points out:

◎ Ideal level: LDL-C < 2.6mmol/L (100mg/dL)

◎ Suitable level: LDL-C < 3.4mmol/L (130mg/dL)

◎Border elevation: 3.4mmol/L≤LDL-C＜4.1mmol/L (160mg/dL)

◎ Increased: LDL-C ≥ 4.1mmol/L (160mg/dL)

If your LDL cholesterol level is on the verge of being elevated or elevated, you must seek medical treatment promptly and adjust your lifestyle and eating habits.

4

Controlling cholesterol requires a healthy diet

1/3 to 1/4 of the cholesterol in the human body comes from food (exogenous cholesterol), so you must pay attention to the choice and amount of food you eat, and try to avoid "eating too much":

① Control your food intake and plan your meals scientifically: In a meal, you can replace 1/3 of the staple food with whole grains, and the amount can be slightly larger than your fist; half a palm's worth of lean meat or fish; a large bowl of fresh vegetables; a fist-sized amount of fresh fruit; when you are hungry, you can choose a small handful of plain nuts, a cup of yogurt, etc. as a snack.

② Intake of soluble dietary fiber and plant sterols: They can effectively promote the metabolism of cholesterol, so you can eat more oats, brown rice, beans, wheat germ, wheat bran, etc.

③ Intake of lecithin: On the one hand, it can reduce the intestinal absorption of cholesterol, and on the other hand, it can promote the utilization of cholesterol. Although egg yolks and animal livers contain lecithin, they are high in fat and should be eaten in moderation; for patients who already have high cholesterol, it is recommended to eat soybeans.

Develop these habits every day

Help you stay away from Alzheimer's disease

In fact, if you can maintain a healthy lifestyle while controlling your LDL cholesterol levels, you can further promote brain health and help prevent Alzheimer's disease.

1

Don't smoke or drink

Nicotine in cigarettes activates the acetylcholine receptors in the brain, stimulating the nerves to continue to be excited, and is highly addictive. Long-term smokers will experience adverse reactions such as mental depression, dizziness, headaches, and slow thinking when they stop smoking, and cigarettes can easily induce DNA mutations.

Other reports show that alcohol can paralyze nerve centers and cause conduction blocks. Some long-term drinkers also experience atrophy of the cerebral cortex. The cerebral cortex is a very important physiological function area. Once damaged, it will have an adverse effect on movement, diet, thinking, and senses.

2

Get a good night's sleep

Sleep helps to clear waste produced by the brain and strengthen memory, reducing the risk of Alzheimer's disease; and in a deep sleep state, the brain cleans itself most effectively.

In daily life, young people should maintain 7-9 hours of high-quality sleep, while for the elderly over 65 years old, sleeping for 6 hours a day is more beneficial to the body. The specific time varies from person to person. Good sleep should have the following characteristics:

①Fall asleep quickly, and can fall asleep in about 10 minutes after going to bed.

②Sleep deeply, breathe evenly, and are not easily awakened.

③After getting up, I feel happy and energetic.

④ Work and live efficiently during the day and keep a clear mind.

3

Maintaining a healthy weight

Obesity is one of the risk factors for Alzheimer's disease and related diseases. Obese people are more prone to inflammation, oxidative stress, insulin resistance, etc., which can damage brain cells and increase the risk of dementia.

At the 2020 Alzheimer's Association International Conference (AAIC) online meeting, a study reported by researchers from Columbia University in the United States showed that:

Compared with normal-weight women aged 20 to 49, overweight women have an 82% increased risk of Alzheimer's disease, and obese women have a 145% increased risk of Alzheimer's disease. For obese men aged 20 to 49, the risk of Alzheimer's disease increases by 147% after the age of 70. For men who become obese at the age of 50 to 69, the risk of Alzheimer's disease increases by 100%.

[Suggestion]: We should exercise actively, eat properly, and control our weight within the normal range. The standard in my country is: 18.5~23.9.

4

Actively use your brain and maintain a positive attitude

Long-term depression can easily lead to a decline in cognitive function and increase the risk of Alzheimer's disease in old age. Therefore, we must maintain a good attitude and actively use our brains. Exercise, reading, playing chess or talking with people can all help exercise the brain.

Source: I am a great doctor official account

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