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認知症予防研究所

認知症予防には生活習慣の改善

認知症を予防には生活習慣の改善が望まれます。
もちろん、生活習慣を改善すれば完璧な認知症予防ができるということはありません。
残念ながら、現段階で認知症は有効な予防・治療法が確立されていない病気です。
ですが、長く継続されている認知症の研究の中で、「認知症になりにくい可能性がある方法」というものは徐々にですが明らかになっています。
その中でも今回は生活習慣の改善についてまとめてみたいと思います。

認知症予防のために生活習慣を改善することの意義・意味とは?

これまでの説明の中で、認知症には原因となる根本の病気・障害によって様々なタイプの認知症が存在することをご紹介しました。
その中でも最も罹患者数が多く、増加傾向にあるのが「アルツハイマー型認知症」です。
そして、今回ご紹介する認知症予防のための生活習慣の改善は、全認知症のなかでも約60%をしめるアルツハイマー型認知症にもっとも影響が大きいと言われているのです。
ですので、認知症予防のために生活習慣を改善することの意味としては、認知症の中でも最も脅威となるアルツハイマー型認知症へ大きな予防対策の効果を期待するとともに、他の脳血管性認知症などにも間接的に貢献するということがあります。

認知症予防のために具体的に改善すべき生活習慣とは?

長年の医学者・科学者の研究により、認知症予防のために改善すべき生活習慣の方向性というものが示されてきました。
その内容としては、次のような生活習慣を取り入れていくことです。

・野菜を努めて多く食べ、抗酸化作用のあるビタミンA、C、Eなどの摂取量を増やす。
・DHA、EPAを摂取するために、魚、特に青魚を食べる。
・ワインやお茶など、ポリフェノールを含む飲料・食品をとる。
・適度な運動(週に3~4日)を行う。
・できるだけ社会性を維持する。可能な限り友人・知人と会うようにする。
・十分な睡眠時間の確保。日照サイクルにあわせた就寝・起床時間の設定。
・計算を含むような知的作業、仕事、ゲームなどを行う。創造性のあるDIYなどの趣味、読書なども有効。
・飲酒や喫煙は可能な限り避ける。
・生活の小さなことでも意識をもって行う。例えば、部屋の掃除をする場合でも、「どこに何を置いているか」「模様替えをすべきか」などといったことに配慮をする。つまり「何も考えずに漫然と体を動かす」ということを避ける。
・疲れた時は無理せず休む。30分程度の昼寝を積極的にとる。

以上のようなことに気を付けて生活習慣を改善することで、認知症の予防対策に良い影響を与えることができます。
もしもあなたが今、これらと逆の生活習慣で暮らしているとしたら、改善することについて一度検討してみてはいかがでしょうか?

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