腦退化|常做1個行為腦退化率增2倍 做3類運動防失智 80歲才做也有效
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腦退化症可能預防?加拿大有一項研究指出,如果經常進行1種行為,會損害腦部認知能力,導致老年時患上腦退化症的風險增加近2倍。研究又推介,進行3類運動可以有效預防腦退化症,即使80歲才做也有效。
記憶力下降因腦部萎縮 腦退化症患者萎縮速度是常人2.5倍
加拿大麥克馬斯特大學(McMaster University)有學者於2023年3月,對運動與腦部神經變化進行研究,探討做運動與健康老化和腦退化症的關聯性,並將結果發表於《美國運動醫學會》期刊上。
研究結果如下:
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研究指出,當人體老化時,記憶和海馬神經功能也會逐漸下降,而老年人記憶力下降是由於海馬體萎縮引起。研究發現,腦退化症患者的海馬體萎縮速度是正常老化人士的2.5倍。
甚麼是認知障礙症?香港醫管局指出,認知障礙症(腦退化症)屬於一種腦部退化疾病,會對患者的記憶、判斷、執行力、情緒和行為都造成影響。
認知障礙症特徵/影響/香港發病率如下:
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研究揭常做1種行為 腦退化率增近2倍
研究結果又發現,進行較少帶氧運動的中年人士,在晚年時罹患腦退化症的風險會增加 1.92倍。研究解釋指,當身體沒有足夠的活動來維持健康時,就會出現代謝問題,從而增加罹患腦退化症的風險,例如長時間久坐不動的生活方式會導致高血壓,進而損壞供應大腦的血管,導致小血管病變並損害認知功能。
根據香港醫管局資料,患者的記憶力及其他認知功能(例如學習、理解、語言運用、方向感及判斷力等)會逐漸失去。而腦退化症主要分為早、中及晚期。
如何分辨腦退化症早、中及晚期症狀?
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做3類運動可防腦退化症 80歲才做也有效
面對沒有治癒方法的腦退化症,需要用運動來降低健康老年人患失智症的風險。研究表明,運動可以增強腦部血液供應,減少炎症反應,並促進有害沉積物的清除。而運動也通過促進神經可塑性而直接有益於認知。
改善認知功能的運動建議:
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4大運動建議:
1. 運動頻率:儘可能頻繁進行運動
2. 運動強度:中等至高強度
3. 運動時間:
- 最低限度:每周進行70分鐘中等強度運動,或35分鐘高強度運動
- 最佳程度:每周進行140分鐘中等強度運動,或75分鐘高強度運動
4. 運動類型:
- 有氧運動:如散步、游泳、踏單車、徒步旅行等
- 阻力訓練:使用自身體重、彈力帶等進行重訓
- 結合平衡、抗阻和有氧運動:如太極拳或瑜伽
研究亦發現,當55至80歲長時間久坐的老年人開始每周散步3次,一年後,其腦部海馬體體積增加了2%,同時改善了記憶力;進行阻力訓練或耍太極的老年人在認知方面也有所改善,並且在不同的腦區有實質性的神經變化。
延伸閱讀:腦退化3分鐘初步評估 有助及早發現先兆
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延伸閱讀:睡前做1件事 可防失智症記憶力提升226%
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延伸閱讀:維護腦健康必吃4類營養 推介21種食物防腦退化症
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