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認知症予防研究所

認知症を予防するために何から始めればいいの?

認知症の予防
認知症の予防には様々な方法があり、家族に予防策をしてもらおうと思っても、どれから手をつけていいかわからなくなりますよね。
本来、予防法というのはできることから始める物です。一気にあれもこれもとやろうとしても、なかなか続くものではないですからね。効果的に認知症を予防できるように、生活に取り入れやすいものから始めていきましょう。

誰でもできる、認知症の予防策
1.生活習慣の改善
一般的且つよく言われていることですが、少しの努力で予防策として効果が望めるうえに、他の病気の予防にも繋がるとても大事なことです。医学的な研究結果を見てもアルツハイマー型認知症と脳血管性認知症は、生活習慣病(高血圧や糖尿病等)が発症のリスクを高めることがわかっています。認知症の人の中には糖尿病を患っている人が多いことからもわかると思います。
つまり、生活習慣病を予防することがそのまま認知症を予防することにもなるということなのです。
食事の際に気をつけることは、砂糖の入った甘い食べ物や飲み物は控えることが大切だと言われています。
また、野菜を先に食べて、後から米や麺類などの炭水化物をとるようにするといいでしょう。炭水化物をとりすぎるのはメタボの原因にもなるので控えるのがベターです。また、魚や大豆などの認知症予防に効果のある食材をとると効果的です。

2.人と積極的に交流する
人とのコミュニケーションは思っているよりも頭を使います。ストレスの原因になることも多い、人との交流ですが全くないというのは脳にとってよくありません。家族や親族、友人などと積極的に交流をはかるようにしましょう。
年齢を重ねるごとに知り合いや友人が減っていくというのは高齢者の宿命でもありますので、周りにコミュニティーが無い場合、地域のボランティアやサークル活動に参加するというのも手です。

3.運動による脳機能の活性化
近年の研究結果で、運動は脳機能の向上に非常に有効であるということがわかっています。運動が脳に与える影響はとても多く、ストレスを緩和する効果もあるのだとか。
普段運動をしていないのにいきなりマラソンをするのは厳しいので、まずはウォーキングから始めてみましょう。ウォーキングは一日30分程度、週3回以上おこなうと効果的です。
今の時代60歳でジムに通っているという人も珍しくないので、本格的に始めてみるのも手です。誰かと一緒に運動するのも楽しくていいですよね。

4.知的行動をおこなう
料理、演奏、ボードゲーム、読書をする。などの頭を使う行動をすることで認知症の予防に役に立つと言われています。将棋や囲碁は高齢者の方でもとっつきやすいのでいいですよね。料理も実は頭を使う行動の一つです。
頭を使いながら同時に指を細かく動かす作業は更に効果があると言われているので、ピアノやタイピングなどもいいかもしれません。裁縫なんかもその一つです。
この予防策は認知症が発症している方のリハビリとしても用いられることがあります。

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