Control the heat. Calorie restriction reduces risk factors for alzheimer’s disease, such as sleep apnea, high blood pressure and diabetes. This is not to say that the elderly need to reduce the number of calories to a very low level, step by step, and is not recommended for a long time intake of calories in the 1200 kcal/day or less, especially in the elderly body thinner control calories moderate, otherwise the harm is greater than the benefits. Older people can start by eating more vegetable salads, vegetable soups or smaller plates to give the brain a hint: no less.
Eat at least five servings (100g/serving) of fruit and vegetables a day. The Chicago health and aging study of 3,718 volunteers aged 65 and older found that eating more fruits and vegetables slowed the rate of cognitive decline. The results of the six-year study showed that older adults who ate five or more portions of fruit and vegetables a day had a 40 percent lower risk of cognitive decline. Healthy seniors are advised to eat 300 to 500 grams of vegetables and 200 to 350 grams of fruit per day.
Use lots of natural spices. Various plant spices add flavor to the meal and help reduce the amount of oil and salt used in cooking. Many plant spices contain antioxidants and have some disease-preventing properties. It is suggested that the daily life of the elderly may use natural spices such as green onion, garlic, pepper, Chinese prickly ash, mint and cumin instead of some oil, salt and sugar.
Marinate the meat before cooking. Fat, protein, sugar and other components are widely found in foods. Complex chemical reactions occur at high temperatures, leading to the production of glycosylation end products and other toxic and harmful substances. Eating too much of these foods can aggravate aging brain damage. One technique for reducing glycosylated end products is to increase the amount of water in the food as much as possible. For example, before cooking fish or meat at high temperature, put it into boiling water blanching, or through steaming, soaking (such as yellow rice wine, vinegar, soy sauce and other soy sauce), let the water into the meat.
Eat deep sea fish once a week. To keep warm, deep-sea fish produce more omega-3 fatty acids to maintain normal physiological activity. The old person eats a few deep sea fish appropriately, can reduce the inflammation reaction inside body and cerebrum.
Eat nuts and whole grains. Whole grains and nuts provide the body with omega-3 fatty acids, which are rich in selenium and vitamin E, and promote brain health. According to a university of Washington study, eating too little whole grains and nuts is a risk factor for early death. The elderly can eat some walnut contains antioxidants, can reduce alzheimer’s disease. However, it is important to note that a small amount of nuts per day is in moderation as eating too much can lead to excess fat.
Drink a few cups of tea a day. Both dark and green tea are rich in the antioxidant catechins, which prevent oxidative damage to whole body tissues. Green tea is rich in catechins, which improve brain health by reducing beta amyloid deposition and lowering blood pressure and cholesterol levels. Drinking tea also helps lower blood pressure and cholesterol levels, as well as the risk of type 2 diabetes, cardiovascular disease and ovarian cancer.
It’s not good for your heart to eat breakfast and dinner too late
A new Brazilian study, recently published in the European journal of preventive cardiology, found that skipping breakfast or dinner after a night out increases the risk of early death after a heart attack.
For the new study, researcher Markus minicucci of Sao Paulo state university and his team studied 113 heart attack patients with an average age of 60. These patients had a particularly severe heart attack, known as a st-elevation myocardial infarction. (STEMI). 58 percent of patients do not eat breakfast, 51 percent eat dinner, and 41 percent eat breakfast or dinner for dinner. Comparative analysis found that patients who skipped breakfast or dinner early had a 4-5 times higher risk of angina, heart disease and death within 30 days of discharge than those who ate three meals a day.
People who eat breakfast and dinner early are more likely to have other unhealthy habits, such as smoking and inactivity, which can lead to inflammation, oxidative stress and reduced endothelial function, further complicating heart disease recovery, Dr. Minicucci said. Data show that mortality among STEMI patients is up to 10% within a year of discharge, and that regular intake of adequate nutrition is a simple way to improve the prognosis, suggesting at least two hours between breakfast, dinner and sleep per day.