Good Lifestyle

When we think about aging, it's hard not to worry about the possibility of cognitive decline. Science and researchers are working to better understand dementia—which currently has no cure—and to identify factors that could put certainpeople at risk. Now, a new study has called attention to a nightly practice that could keep your brain healthy. Read on to learn how you can decrease your dementia risk by making this evening adjustment.

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Ongoing research into dementia has helped identify a number of life changes that may actually stave off cognitive decline. Dusting off your French or Mandarin could be a proactive approach, as experts suggest speaking two or more languages could have a positive effect on long-term cognitive health and reduce your risk of Alzheimer's disease—the most common form of dementia. In addition, a 2015 study published in The Journal of Neuroscience suggested that sleeping on your side can help your brain clear itself of waste most efficiently, lowering your risk of both Alzheimer's and Parkinson's disease. However, there is another sleeping habit that could be affecting your cognitive health—and it might have you considering changing your morning alarm.

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A study published April 28 in Nature Aging pinpointed the ideal amount of sleep for middle-aged and older adults—coming in at seven hours. When sleep hours were below or above that number, researchers from both the University of Cambridge in the U.K. and Fudan University in China found that study participants had poorer cognitive performance, affecting memory, processing speed, and the ability to solve problems. According to researchers, the association indicates that sleep duration could be a risk factor for cognitive decline as we age, which is a "hallmark symptom" of both Alzheimer's disease and dementia.

Sadly, getting solid sleep becomes more difficult as we age, characterized by difficulty falling asleep, staying asleep, and decreased quality and quantity of sleep. According to researchers, finding solutions to these sleep challenges is vital for older populations.

"Getting a good night's sleep is important at all stages of life, but particularly as we age," study author Barbara Sahakian, ScD, FMedSci, professor in the Department of Psychiatry at Cambridge, said in a statement (via ScienceDaily). "Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias."

When we don't get the right amount of sleep, something called slow-wave sleep is disrupted, researchers said. Ayon kayNature Portfolio, ito angthird wave of sleep and is the deepest phase of non-rapid eye movement (NREM) sleep. Experts believe that memory consolidation occurs during this sleep phase, as well as amyloid deposition—the process when amyloid plaque clumps together and forms deposits in the brain, which some researchers think could be the main cause of Alzheimer's disease.ae0fcc31ae342fd3a1346ebb1f342fcb

Investigators noted that their findings are supported by earlier studies, which identified a link between nocturnal sleep duration and Alzheimer's disease risk. In the present study, one of the most significant brain structures involved with sleep inefficiency was the hippocampus. As the hippocampus plays a role in both memory processes and in Alzheimer's disease, researchers cited this finding as being especially important.

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Investigators studied data from 498,277 individuals logged in the U.K. Biobank. Participants between the age of 38 and 73 completed touchscreen questionnaires about their sleep practices and mental health and also completed different cognitive tests.

Bilang karagdagan sa link na may pagganap na nagbibigay -malay, natagpuan ng mga mananaliksik na ang pagkuha ng pitong oras na pagtulog ay nakatali sa mas mahusay na kalusugan sa kaisipan. Ang pagkuha ng higit pa o mas mababa sa pitong oras ng pagtulog ay humantong sa pag-aaral ng mga kalahok na nakakaranas ng higit pang mga sintomas ng pagkabalisa, pagkalungkot, at kahibangan, pati na rin ang mas masahol na pangkalahatang kagalingan.

Sinabi ng mga investigator na ang link sa pagitan ng mga isyu sa pagtulog at nagbibigay -malay ay hindi pa tiyak, ngunit dahil ang mga nakaraang pag -aaral ay nag -uugnay sa hindi normal na pagtulog sa mga pagbabago sa mga istruktura ng utak sa populasyon na ito, ang paksa ay nangangailangan ng karagdagang pananaliksik.

"Habang hindi natin masasabi na konklusyon na masyadong maliit o sobrang pagtulog ay nagdudulot ng mga problema sa nagbibigay -malay, ang aming pagsusuri na tinitingnan ang mga indibidwal sa mas mahabang panahon ay lilitaw upang suportahan ang ideyang ito," pag -aaral ng may -akdaJianfeng Feng, isang propesor sa Fudan University, sinabi sa isang pahayag. "Ngunit ang mga dahilan kung bakit ang mga matatandang tao ay may mas mahirap na pagtulog ay lumilitaw na kumplikado, naiimpluwensyahan ng isang kumbinasyon ng aming genetic makeup at ang istraktura ng ating talino."

Ang pag -aaral ay limitado din, dahil ito ay tinugunan lamang ng mga oras ng pagtulog at walang iba pang mga elemento ng kalinisan sa pagtulog. Ang pag-aaral ng pool ay kasama ang mga kalahok na puting kalahok na nag-ulat ng kanilang mga gawi sa pagtulog, na nangangahulugang hindi sila objectively na sinusukat. Panghuli, hindi isinasaalang -alang ng mga investigator ang pangkalahatang kalusugan at kung paano ito maaaring maglaro kasama ang mga indibidwal na pattern ng pagtulog.

Basahin ito sa susunod:Ang isang bitamina na ito ay maaaring bumagsak sa peligro ng demensya, nahanap ang bagong pag -aaral.