On social media, messages are being shared about the pillars of Alzheimer's prevention. Since exercising regularly Until being in a state of minimal stress ?? Check the facts with experts. Prof. Dr. Weerasak Muangpaisan, Department of Geriatric Medicine Department of Preventive and Social Medicine, Faculty of Medicine Siriraj Hospital Mahidol University This shared pillar of Alzheimer's prevention. Overall, it's usable. It is a prevention method for which every point has evidence. Point 1: Exercise regularly for about 2-3 hours per week. Will it prevent Alzheimer's disease by 50%? Naturally, each has weight in its defense. On average about 1 times to 2 times more. If you want to say that it has decreased by 50%, it means that it must have decreased by 2 times. In fact, every item is not that much. But exercise regularly Especially 3-5 times a week or more will help. It is an accumulation of approximately 150 minutes per week. If exercising 3 times (per week), approximately 45-50 minutes each time. If you exercise 5 times (per week), it might be about 30 minutes each time. For the elderly, doing housework, gardening, taking care of the garden, or moving your body regularly It helps to a certain extent. It just doesn't use much energy. But it's better than doing nothing. The right exercise must be exercise that helps with the heart, blood vessels, and the body's energy metabolism, such as brisk walking, jogging, dancing, etc. Point 2: Read books and learn new things all the time. Use your brain more. Because when we don't use our brain, we will lose it ? Things about learning new things have been in effect since childhood. in children who have been learning Stimulating various developments will help the brain have quite a lot of reserve power. Therefore, training your brain frequently by learning new things is a good thing. Can help prevent Point 3 : Eat a lot of vegetables and fresh food? It was found that the main food groups that reduce the risk of dementia are eating fish, eating food with a lot o f vegetables, eating fruits, and eating whole grains. 'Oil' is oil that is unsaturated fat such as olive oil or various vegetable oils and avoid saturated fats such as organ meats and red meat. Or fatty meat, skin on, cream, butter. If you drink milk, it's skimmed milk. It was found that if the group ate a diet with less saturated fat, ate a lot of vegetables, fruits, whole grains, ate a lot of fish, and ate a lot of unsaturated fat. It will reduce the risk of dementia. In people who eat fish that has a lot of fish fat, such as deep sea fish. It will reduce the risk of dementia. compared to people who did not eat That is, there are some different risks. Number 4 : Sleep 7-8 hours a day because not getting enough sleep tells the brain to destroy itself? The appropriateness of night's sleep is not the same for each person. On average about 6-8 hours. Lack of sleep affects the brain. People who don't sleep well Or some people who sleep and have obstructed airways, such as snoring or having periodic breathi ng stops while sleeping, are found to have a decreased level of brain function. Compared to people who sleep normally Elderly people should also sleep during the day. Because the brains of the elderly need more rest than teenagers or working people. Because when you get older At night, you may not be able to sleep deeply. And couldn't sleep for very long. Compared to people who are teenagers and young adults, they tend to be sleepy, such as during the day. during the day Elderly people should not sleep for too long. Or you shouldn't sleep during the day after 3:00 p.m. because it may affect your sleep at night. Therefore, if the elderly sleep during the day You should sleep before 3:00 p.m. for a short period of time (30-60 minutes). Point 5 : Try to put yourself in the least stressful state. When stressed, brain cells destroy themselves very quickly? It wouldn't be as if the brain cells were destroying themselves. It's just a characteristic of stress and depressed mood. It was found to be a risk that in the future brain function may deteriorate. Question 6 : When do you have a society? When do you not socialize? Or lack of frequent interaction with others will cause brain fog? Not having a social life doesn't cause brain fog. Just socializing social gathering Interact with others Helps stimulate brain function Can reduce the risk of dementia. considered a good thing The fact that we take care of these things is actually prevention before disease occurs. But when the disease occurs Slowing down the decline may help support it. But it cannot be stopped. As time passes, there will probably be a gradual decline. All 6 items are factors related to dementia. So you should follow that. But some things may not be 100 percent. Interview by Peeraphon Anutarasothi Compiled by Komsthanon Sukajjasakul See more items Be sure before sharing: Is it really a pillar of Alzheimer's disease prevention? Source: Thai News Agency