With the development of society and the advancement of medical technology, the life expectancy of human beings has been extended, followed by the rapid increase in the elderly population, which has led to a series of prominent health problems related to old age.
Among these health issues, Alzheimer's disease is of great concern because of its severe impact on patients' cognitive function, placing a heavy burden on patients and their families.
Notably, although the continental age-standardized mortality rate has been declining over the past 30 years, the number of deaths due to Alzheimer's disease has been increasing year on year. This phenomenon has sparked deep public concern about the prevention and treatment of Alzheimer's disease.
In this context, the search for effective interventions has become the focus of widespread attention, and exercise, as a simple and effective health behavior, has attracted the attention of researchers and the public in recent years.
A study from the University of Sydney in Australia has revealed that moderate exercise can significantly reduce the risk of death from Alzheimer's disease. This finding not only sheds light on the relationship between exercise and Alzheimer's disease, but also provides us with a simple and practical prevention strategy.
01 Exercise improves brain health
An important finding is that exercise can promote the release of a protein called brain-derived neurotrophic factor (BDNF) from the brain. BDNF plays a key role in the growth, maintenance, and formation of new neural connections in nerve cells. This means that exercise not only helps maintain existing neural networks, but also promotes the generation and connection of new nerve cells, which enhances brain function and health.
Exercise also increases blood flow to the brain, providing more oxygen and nutrients. This increased blood flow is important for the brain's oxygen supply and nutrient supply, improving brain function and promoting nerve cell health.
Scientific studies have shown that regular physical activity can improve cognitive function, improve concentration and memory, and slow down the aging process in the brain. Exercise can also reduce anxiety and depression and improve mental health, which can provide protection against the development of neurodegenerative diseases such as Alzheimer's disease.
02Prevention of Alzheimer's disease
The main symptoms of Alzheimer's disease include memory loss, cognitive decline, and behavioral and emotional changes, which place a heavy burden on patients and their families. Studies have shown that regular participation in moderate physical activity can reduce the risk of Alzheimer's disease and even delay the progression of the disease.
Scientists have found that exercise can promote the release of a protein called brain-derived neurotrophic factor (BDNF) in the brain, which is essential for the growth and connection of nerve cells. In addition, exercise also increases blood flow to the brain, providing more oxygen and nutrients, thereby maintaining healthy brain function.
One meta-analysis found that regular exercise reduced the risk of Alzheimer's disease by up to 45%, and that higher levels of exercise were associated with a lower risk. This finding provides a strong scientific basis for exercise as an effective strategy for preventing Alzheimer's disease.
This is also confirmed by the results of research by Prof. Emmanuel Stamatakis and his team. Their study found that 20 to 140 minutes of moderate- to vigorous-intensity exercise per week significantly reduced the risk of death from Alzheimer's disease. The results of this study provide us with specific exercise recommendations to help people better prevent Alzheimer's disease.
03 The relationship between physical activity and Alzheimer's disease-related deaths
Specifically, moderate to vigorous exercise of 20 to 140 minutes per week (or 3 minutes to 20 minutes per day) of moderate- to vigorous-intensity exercise can significantly reduce the risk of Alzheimer's disease-related death. This finding underscores the importance of moderate exercise in preventing Alzheimer's disease, while also providing practical exercise recommendations.
Notably, the study also found an L-shaped relationship between high-intensity exercise (VPA) and Alzheimer's disease-related deaths. That is, between 20 minutes per week and 190 minutes per week, high-intensity exercise was inversely associated with the risk of death. Specifically, 40 minutes per week of high-intensity exercise, such as swimming, skipping rope and high-intensity interval training, can significantly reduce the risk of Alzheimer's-related deaths.
04 Precautions outside of sports
Eat a balanced diet: Maintaining a balanced diet is essential for brain health. Choose fresh, varied ingredients, including vegetables, fruits, whole grains, healthy fats (e.g., olive oil, fish oil), and protein-rich foods. Omega-3 fatty acids are believed to be beneficial for brain health and can be increased by consuming foods such as fish, flaxseeds, and walnuts.
Get enough sleep: Getting enough sleep is essential for maintaining brain function. Lack of sleep may increase the risk of Alzheimer's disease. Make sure you get 7 to 9 hours of sleep each night to create a comfortable sleeping environment and avoid using electronic devices that interfere with your sleep quality.
Maintain mental health: Avoiding long-term stress and anxiety can help maintain mental health, which is also important to prevent Alzheimer's disease from occurring. Have regular mental health assessments to be positive about stress and anxiety, and steps you can take include meditation, yoga, breathing exercises, and more.
Be socially active: Social interactions are also essential for brain health. Engaging in social activities can promote brain activity and prevent cognitive decline. College for seniors, regular get-togethers with friends, community events, etc., are all great social options.
By establishing healthy lifestyle habits, we can build a strong line of defense for ourselves, not only to prevent the occurrence of neurodegenerative diseases such as Alzheimer's disease, but also to improve our quality of life and enjoy a healthier, happier old age.