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認知症予防研究所

認知症予防をするためにはとても食事が重要です。しかし、認知症予防に食事がとても重要と知っていても、なかなか実践するのは難しいと感じる人もいるでしょう。
というのも、他の生活習慣の改善、つまり適度な運動や睡眠時間の確保などは一旦取り入れてリズムを掴めば反復することは比較的易しいのですが、認知症予防の食事は献立を考え、材料を揃えて、調理するといった手間がかかるからです。
毎日同じ献立で効果的な認知症予防の食事ができるということではないのです。
しかし、実はある法則に気付くだけで、認知症予防のための食事の組み立てがそう難しいことでも無いことに気付くことができます。
今回は、認知症予防に効果が期待できる食事と、それを続けるためのコツについてご紹介したいと思います。

認知症予防に効果が期待できる食事・食材とはどういったものがあるのか?

これまでご説明してきたように、認知症はまだ治療法が確立されていないので、「これを食べれば予防できる」という食材や成分は解明されていません。
しかし、認知症の原因となる障害や病気を未然に防ぐことによって結果的に認知症を予防する確立を高めることは可能です。
具体的には、若々しい脳・神経細胞を維持し、同時に脳卒中、動脈硬化、高血圧、糖尿病などの生活習慣病を予防することによって、アルツハイマー型認知症だけでなく、脳血管性認知症などへの対抗策にもなります
そのために摂取したい食事・食材とは次のとおりです。

・サバ・秋刀魚・いわし・アジなどの青魚
・ごま
・アーモンド・くるみなどのナッツ類
・ブルーベリーなどのベリー類
・緑黄色野菜(トマト・にんじん・カボチャなど)
・豆腐、納豆などの大豆を含む食品(そのままももちろん可)
・海草
・キノコ類
・卵
・緑茶・ワインなどポリフェノールを含む飲料

認知症予防のための食事を継続的に続けるためのコツとは?

先ほどご紹介したような食品を豊富に摂取することで、認知症になるリスクを大幅に下げることができるということが徐々に解明されつつあります。
しかし、改めて一覧を見てみると、毎日これを摂取するのは大変だな、と感じた方も多くいらっしゃるのではないでしょうか?
ですが安心して下さい。ある「コツ」に気付くだけで、最小限の労力で万遍なくこういった食材を含む食事を続けることができるのです。
その「コツ」とは、「和食」。
実は、先ほどご紹介した食材のほとんどは和食中心の食生活を送ることで十分な量を摂取できるようになります。
もちろんナッツやベリーやワインは和食にあまり使われませんが、そういったものはおやつやデザートとして取り入れると良いでしょう。

こういった食材に焦点をあてて、和食中心の食事を採っていると、認知症予防に良い影響がでてくるだけでなく、その他のガンや生活習慣病のなどのさまざまな病気のリスクも同時に低下させることができます。
ですので、是非今回ご紹介した食材と「コツ」を積極的に取り入れていただければと思います。

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