努力降低痴呆的危险因素
REDUCING DEMENTIA RISKSRita Hargrave M.D.SIX TIPS FOR REDUCING
ALZHEIMER’S RISK
只需六步就能降低患阿尔茨海默尔病的危险
•EAT SMART, LIVE WELL•吃得讲究，活得漂亮
•PUMP UP YOUR EXERCISE•努力运动
•RELAX AND SLEEP•轻松入睡
•SUPERCHARGE YOUR MIND•尽力改变你的思想
•MAKE FRIENDS, HAVE FUN•广交朋友，玩得高兴
•HOOK UP WITH YOUR MD•和你的医师保持紧密联系
◎EAT SMART●吃得讲究HEART HEALTH = BRAIN HEALTH
心健康=脑健康
•Adopt a brain-healthy diet；Increase brain healthy foods
遵从脑健康饮食；增加摄入有益脑健康的食物
–Dark skinned vegetables and fruits: kale, spinach, prunes, blueberries, red grapes
深色外皮的蔬菜和水果：羽衣甘蓝（kale）、菠菜、西梅、蓝莓，红提子
–Cold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids
冷水鱼（深海鱼）：大比目鱼，鲭鱼，鲑鱼，鳟鱼，鲔鱼
–Nuts: almonds, pecans, walnuts
坚果：扁桃仁，美洲山核桃，核桃
HEALTHY BRAIN FOODS；Red-White-Blue/Green
健康的补脑的食物；红-白-蓝/绿
MEDITERREAN DIET
地中海饮食
FLUIDS AND FIBER
液体和纤维
DAILY DO’S
每日必做
•8-10 glasses of water•饮水8-10杯•Eat high fiber foods•摄入高纤维的食物•Eat yogurt to promote healthy GI bacteria•摄入酸乳来促进健康的胃肠道细菌◎PUMP UP YOUR EXERCISE
●努力运动
•Aerobic activity improves brain function and reduces brain cell loss•坚持有氧运动改善脑功能，并减少脑细胞消亡。•Aim for30 minutes/day five times a week of
目标为运动30分钟/日，每周5次
–Gardening Tai Chi
园艺维护，太极
–Walking Dancing
步行，跳舞
–Bicycling Yoga
自行车运动，瑜伽
EASY WAYS TO SHED POUNDS
减轻体重的简单办法
•Slice off 100 calories per day (eat half a bagel, one less cookie)
消去100卡路里/日（主食减半）
•Death to diet drinks
丢弃减肥饮料
•Use chopsticks-It takes 20 minutes for your brain to figure out if you’re full. Eating with chopsticks slows you down使用筷子进食•——只需要20分钟你的大脑就会确定你吃饱了。•使用筷子吃饭能减慢你进食的速度。◎RELAX AND SLEEP
●轻松入睡
•Get at least 7-8 hours of sleep per night
每晚保证7~8小时的睡眠
•Cut down your stress
减轻你的压力
•Try exercise, yoga, meditation and prayer
尝试运动，瑜伽，冥想和祈祷
HOW DID YOU SLEEP LAST NIGHT?
昨晚您睡得怎样？
◎SUPERCHARGE YOUR BRAIN
●尽力改变你的思想
• Learn something new. Study a foreign language, practice a musical instrument, read the newspaper or a book.
学习新东西，例如一门外语，练习一种乐器，阅读报纸或书籍
• Enjoy strategy games, puzzles, and riddles. Do a crossword puzzle, play board games or cards, Scrabble or Sudoku.
享受策略游戏，填字游戏和猜谜语。做纵横字谜，棋盘游戏或纸牌游戏，拼字游戏或数独游戏
• Follow the road less traveled. Take a new route, eat with your non-dominant hand,
走不常走的路，探索没有走过的道路，尝试新的道路，使用非优势手锻炼
◎MAKE FRIENDS, HAVE FUN
●广交朋友，玩得高兴
•Stay active at work•在工作中保持活力•Volunteer in your community•充当社区志愿者•Join bridge groups, book clubs, investment clubs•加入桥牌小组，读书俱乐部，投资俱乐部•DANCE, DANCE, DANCE•舞蹈，跳舞，跳起来•PLAY MUSIC；Travel•演奏；旅行• WHO’S YOUR PLAYMATE?•谁会是你的玩伴？LAUGHTER IS THE BEST MEDICINE
笑是最好的药物！
• A 2005 study at the University of Maryland School of Medicine found that laughter causes the tissue that forms the inner lining of blood vessels to expand, increasing blood flow to the heart and other organs. (Stress causes blood vessels to contract.)
2005年，马里兰大学医学院发现，笑能够使得血管的内皮层舒张，增加流向心脏和其它器官的血流（情绪紧张能使得血管收缩）。
• Having a sense of humor helps reduce stress and helps create greater balance in your life
保持幽默能帮助你减少紧张的情绪，帮助创造您生活中较大的平衡
• WHAT MAKES YOU LAUGH?
寻找能使您笑的事物？
◎MAKE A DATE WITH YOUR M.D.
●和你的医师保持密切联系
• Arrange regular checkups to make sure you’re in good health
安排规律的健康检查来确保你处在健康的状态
• Keep your follow up appointments to control chronic health issues•保持追踪观察来控制慢性健康问题• Make a health diary to list your medications, medical issues and health care providers
做健康日记来罗列你的药物、医学问题和医疗保健提供者
• WHEN WAS YOUR LAST CHECK-UP?
上次体检是在什么时间？
KNOW YOUR MEDICAL RISKS FOR COGNITIVE DECLINE
了解你认知下降的医学危险因素
REDUCING DEMENTIA RISKSRita Hargrave M.D.SIX TIPS FOR REDUCING
ALZHEIMER’S RISK
只需六步就能降低患阿尔茨海默尔病的危险
•EAT SMART, LIVE WELL•吃得讲究，活得漂亮
•PUMP UP YOUR EXERCISE•努力运动
•RELAX AND SLEEP•轻松入睡
•SUPERCHARGE YOUR MIND•尽力改变你的思想
•MAKE FRIENDS, HAVE FUN•广交朋友，玩得高兴
•HOOK UP WITH YOUR MD•和你的医师保持紧密联系
◎EAT SMART●吃得讲究HEART HEALTH = BRAIN HEALTH
心健康=脑健康
•Adopt a brain-healthy diet；Increase brain healthy foods
遵从脑健康饮食；增加摄入有益脑健康的食物
–Dark skinned vegetables and fruits: kale, spinach, prunes, blueberries, red grapes
深色外皮的蔬菜和水果：羽衣甘蓝（kale）、菠菜、西梅、蓝莓，红提子
–Cold water fish: Halibut, mackerel, salmon, trout and tuna for omega-3 fatty acids
冷水鱼（深海鱼）：大比目鱼，鲭鱼，鲑鱼，鳟鱼，鲔鱼
–Nuts: almonds, pecans, walnuts
坚果：扁桃仁，美洲山核桃，核桃
HEALTHY BRAIN FOODS；Red-White-Blue/Green
健康的补脑的食物；红-白-蓝/绿
MEDITERREAN DIET
地中海饮食
FLUIDS AND FIBER
液体和纤维
DAILY DO’S
每日必做
•8-10 glasses of water•饮水8-10杯•Eat high fiber foods•摄入高纤维的食物•Eat yogurt to promote healthy GI bacteria•摄入酸乳来促进健康的胃肠道细菌◎PUMP UP YOUR EXERCISE
●努力运动
•Aerobic activity improves brain function and reduces brain cell loss•坚持有氧运动改善脑功能，并减少脑细胞消亡。•Aim for30 minutes/day five times a week of
目标为运动30分钟/日，每周5次
–Gardening Tai Chi
园艺维护，太极
–Walking Dancing
步行，跳舞
–Bicycling Yoga
自行车运动，瑜伽
EASY WAYS TO SHED POUNDS
减轻体重的简单办法
•Slice off 100 calories per day (eat half a bagel, one less cookie)
消去100卡路里/日（主食减半）
•Death to diet drinks
丢弃减肥饮料
•Use chopsticks-It takes 20 minutes for your brain to figure out if you’re full. Eating with chopsticks slows you down使用筷子进食•——只需要20分钟你的大脑就会确定你吃饱了。•使用筷子吃饭能减慢你进食的速度。◎RELAX AND SLEEP
●轻松入睡
•Get at least 7-8 hours of sleep per night
每晚保证7~8小时的睡眠
•Cut down your stress
减轻你的压力
•Try exercise, yoga, meditation and prayer
尝试运动，瑜伽，冥想和祈祷
HOW DID YOU SLEEP LAST NIGHT?
昨晚您睡得怎样？
◎SUPERCHARGE YOUR BRAIN
●尽力改变你的思想
• Learn something new. Study a foreign language, practice a musical instrument, read the newspaper or a book.
学习新东西，例如一门外语，练习一种乐器，阅读报纸或书籍
• Enjoy strategy games, puzzles, and riddles. Do a crossword puzzle, play board games or cards, Scrabble or Sudoku.
享受策略游戏，填字游戏和猜谜语。做纵横字谜，棋盘游戏或纸牌游戏，拼字游戏或数独游戏
• Follow the road less traveled. Take a new route, eat with your non-dominant hand,
走不常走的路，探索没有走过的道路，尝试新的道路，使用非优势手锻炼
◎MAKE FRIENDS, HAVE FUN
●广交朋友，玩得高兴
•Stay active at work•在工作中保持活力•Volunteer in your community•充当社区志愿者•Join bridge groups, book clubs, investment clubs•加入桥牌小组，读书俱乐部，投资俱乐部•DANCE, DANCE, DANCE•舞蹈，跳舞，跳起来•PLAY MUSIC；Travel•演奏；旅行• WHO’S YOUR PLAYMATE?•谁会是你的玩伴？LAUGHTER IS THE BEST MEDICINE
笑是最好的药物！
• A 2005 study at the University of Maryland School of Medicine found that laughter causes the tissue that forms the inner lining of blood vessels to expand, increasing blood flow to the heart and other organs. (Stress causes blood vessels to contract.)
2005年，马里兰大学医学院发现，笑能够使得血管的内皮层舒张，增加流向心脏和其它器官的血流（情绪紧张能使得血管收缩）。
• Having a sense of humor helps reduce stress and helps create greater balance in your life
保持幽默能帮助你减少紧张的情绪，帮助创造您生活中较大的平衡
• WHAT MAKES YOU LAUGH?
寻找能使您笑的事物？
◎MAKE A DATE WITH YOUR M.D.
●和你的医师保持密切联系
• Arrange regular checkups to make sure you’re in good health
安排规律的健康检查来确保你处在健康的状态
• Keep your follow up appointments to control chronic health issues•保持追踪观察来控制慢性健康问题• Make a health diary to list your medications, medical issues and health care providers
做健康日记来罗列你的药物、医学问题和医疗保健提供者
• WHEN WAS YOUR LAST CHECK-UP?
上次体检是在什么时间？
KNOW YOUR MEDICAL RISKS FOR COGNITIVE DECLINE
了解你认知下降的医学危险因素
