If I ask you what diseases you are most afraid of, those cancers and heart diseases that people often talk about, may flash in your mind. But for me, the disease I fear the most is dementia in old age.
Dementia in old age, it is like a ruthless executioner, mercilessly depriving us of our memory and thinking ability. Imagine a familiar face becoming unfamiliar, a memory blurred, and even the most basic skills of daily living being lost.
"Little by little, second by second, I will gradually lose all my memories, I don't remember you anymore, I don't remember everything between us, I have an eraser in my head, erase everything." If there is any way to help us prevent dementia in old age, I don't think I will hesitate to do it.
Unfortunately, the causes of Alzheimer's disease are complex, related to genetics and acquired factors, and we can only try to avoid risks, including diet, daily life and other aspects of life. Of course, there is one thing that we do every day, and that is sleep.
Studies have shown a U-shaped nonlinear relationship between sleep duration and the risk of dementia in older adults.
When the sleep time is 0.0~0.0h/d, the risk of dementia in the elderly is the lowest, and too short or too long sleep time will increase the risk of dementia in the elderly. The risk of dementia in the elderly increased by 0.0% in those who slept for ≤ 0 hours/day. The risk of dementia in the elderly increased by 0.0% in those who slept for ≥ 0 hours/day.
This also means that sleeping too much and not sleeping enough can push us into the ranks of old age dementia.
This is because long-term sleep deprivation can lead to stimulation of brain nerves, which in turn accelerates the decline of brain cells.Not only does this decline affect our memory, concentration, and thinking abilities, but more importantly, the damage is irreversible. Over time, people who don't get enough sleep are more likely to develop cognitive impairment, which increases the risk of developing dementia in old age.
And too much sleep can be related to neurotransmitter imbalances, such as norepinephrine, dopamine, etc., are reduced, and these neurotransmitters play an important role in maintaining the function of the central nervous system. Once the imbalance is long-term, it can lead to cognitive dysfunction, which in turn increases the risk of dementia in old age.
In addition to neurotransmitter imbalances,Excessive sleep may also be associated with amyloid-β deposition, a biomarker of Alzheimer's disease.The abnormal accumulation of amyloid-β in the brain is one of the important features of Alzheimer's disease, and excessive sleep may facilitate this abnormal accumulation process.
Of course, the cause of dementia in the elderly is not caused by a single factor, but is the result of a combination of factors. In addition to sleep factors, family history, physical diseases, dietary factors, underlying diseases, and aging are all closely related to the risk of dementia in old age. However, the importance of sleep, as one of the controllable factors, cannot be overlooked.
1. Maintain a regular schedule. Try to fall asleep and wake up at the same time each day to help adjust your body clock and help maintain a normal sleep rhythm.
2. Create a comfortable sleeping environment. Keeping your bedroom quiet, tidy, and warm, choosing a comfortable mattress and pillow, as well as the right comforter and sheets, can all help improve your sleep quality.
3. Avoid stimulating activities before bedtime. For example, watching TV, playing with mobile phones, etc., these activities can make the brain in a state of excitement and make it difficult to fall asleep. Instead, we can choose to do some relaxing activities, such as listening to soft music, taking a hot bath, or reading, etc., to help us relax and fall asleep. Proper exercise is an effective way to improve sleep, and light exercise such as walking and tai chi can not only increase the body's metabolic level, but also help relieve stress and improve sleep quality.
4. Pay attention to dietary regulation. Avoid excessive intake of stimulants such as caffeine and alcohol, and eat more foods rich in tryptophan, magnesium and other foods that help you sleep, such as milk and bananas.
In short, improving sleep habits, maintaining a regular work and rest time, creating a comfortable sleep environment, avoiding stimulating activities, exercising appropriately and paying attention to dietary regulation are all important measures to prevent dementia in old age.