脑退化|常做1个行为脑退化率增2倍 做3类运动防失智 80岁才做也有效
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脑退化症可能预防?加拿大有一项研究指出,如果经常进行1种行为,会损害脑部认知能力,导致老年时患上脑退化症的风险增加近2倍。研究又推介,进行3类运动可以有效预防脑退化症,即使80岁才做也有效。
记忆力下降因脑部萎缩 脑退化症患者萎缩速度是常人2.5倍
加拿大麦克马斯特大学(McMaster University)有学者于2023年3月,对运动与脑部神经变化进行研究,探讨做运动与健康老化和脑退化症的关联性,并将结果发表于《美国运动医学会》期刊上。
研究结果如下:
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研究指出,当人体老化时,记忆和海马神经功能也会逐渐下降,而老年人记忆力下降是由于海马体萎缩引起。研究发现,脑退化症患者的海马体萎缩速度是正常老化人士的2.5倍。
什么是认知障碍症?香港医管局指出,认知障碍症(脑退化症)属于一种脑部退化疾病,会对患者的记忆、判断、执行力、情绪和行为都造成影响。
认知障碍症特征/影响/香港发病率如下:
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研究揭常做1种行为 脑退化率增近2倍
研究结果又发现,进行较少带氧运动的中年人士,在晚年时罹患脑退化症的风险会增加 1.92倍。研究解释指,当身体没有足够的活动来维持健康时,就会出现代谢问题,从而增加罹患脑退化症的风险,例如长时间久坐不动的生活方式会导致高血压,进而损坏供应大脑的血管,导致小血管病变并损害认知功能。
根据香港医管局资料,患者的记忆力及其他认知功能(例如学习、理解、语言运用、方向感及判断力等)会逐渐失去。而脑退化症主要分为早、中及晚期。
如何分辨脑退化症早、中及晚期症状?
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做3类运动可防脑退化症 80岁才做也有效
面对没有治愈方法的脑退化症,需要用运动来降低健康老年人患失智症的风险。研究表明,运动可以增强脑部血液供应,减少炎症反应,并促进有害沉积物的清除。而运动也通过促进神经可塑性而直接有益于认知。
改善认知功能的运动建议:
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4大运动建议:
1. 运动频率:尽可能频繁进行运动
2. 运动强度:中等至高强度
3. 运动时间:
- 最低限度:每周进行70分钟中等强度运动,或35分钟高强度运动
- 最佳程度:每周进行140分钟中等强度运动,或75分钟高强度运动
4. 运动类型:
- 有氧运动:如散步、游泳、踏自行车、徒步旅行等
- 阻力训练:使用自身体重、弹力带等进行重训
- 结合平衡、抗阻和有氧运动:如太极拳或瑜伽
研究亦发现,当55至80岁长时间久坐的老年人开始每周散步3次,一年后,其脑部海马体体积增加了2%,同时改善了记忆力;进行阻力训练或耍太极的老年人在认知方面也有所改善,并且在不同的脑区有实质性的神经变化。
延伸阅读:脑退化3分钟初步评估 有助及早发现先兆
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延伸阅读:睡前做1件事 可防失智症记忆力提升226%
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延伸阅读:维护脑健康必吃4类营养 推介21种食物防脑退化症
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