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Small tweaks to your daily routine can go a long way toward protecting your body’s control center and preventing cognitive decline down the road. In fact, scientists believe that as many as 45 percent of dementia cases could be delayed or prevented with help from some simple, sometimes surprising, changes in behavior.
对你日常习惯做些小小的调整，就能在很大程度上保护你身体的控制中心，并预防未来可能出现的认知能力下降。事实上，科学家们认为，通过一些简单、有时甚至令人惊讶的行为改变，多达45%的痴呆症病例可以被延缓或预防。
It’s never too early or too late to start, but time is of the essence when it comes to building your brain’s defenses, especially since it’s generally impossible to reverse brain damage once it’s happened, said Dr. Eva Feldman, a professor of neurology at the University of Michigan’s Neuroscience Institute.
密歇根大学神经科学研究所的神经学教授伊娃·费尔德曼博士说，开始行动永远不嫌早也不嫌晚，但在建立大脑防御方面，时间至关重要，尤其是一旦大脑受损，通常就无法逆转。
We asked eight neurologists and neuroscientists to share their best tips.
我们请了八位神经学家和神经科学家分享了他们最好的建议。
1. Wear a helmet.
Physically protecting your head is the single most important step you can take to safeguard your brain, experts said. Recurrent head trauma from traumatic brain injuries and concussions can lead to chronic traumatic encephalopathy (C.T.E.), which can worsen cognition overall, and in some cases cause dementia.
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1. 戴头盔。
专家表示，物理性地保护头部是你可以采取的保护大脑最重要的一步。创伤性脑损伤和脑震荡引起的反复性头部创伤可能导致慢性创伤性脑病（C.T.E.），这会全面恶化认知功能，在某些情况下还会导致痴呆。
Wearing a helmet during activities like biking and skiing can significantly reduce the risk of injury, Dr. Feldman said. Motorcyclists should also always wear helmets, even if state laws don’t require them.
费尔德曼博士说，在骑自行车和滑雪等活动中戴头盔可以显著降低受伤风险。摩托车手也应该始终戴头盔，即使州法律没有要求。
2. Put in earplugs when you’re mowing the lawn.
Older people with hearing loss have a greater risk for developing dementia. Scientists think it may be because the part of the brain that processes hearing is close to the part responsible for memory, or it could be a result of atrophy; people who have hearing loss tend to withdraw from social activities that could keep their minds engaged.
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2. 割草时戴耳塞。
老年人听力受损患痴呆症的风险更高。科学家认为这可能是因为大脑中处理听力的部分靠近负责记忆的部分，或者可能是萎缩的结果；听力受损的人往往会退出能够保持思维活跃的社交活动。
To protect your brain’s ability to process sensory signals, use earplugs or noise-protection earmuffs when you’re around loud sounds, said Dr. Elizabeth Bevins, a neurologist at UC San Diego Health. In addition, people over 50, and anyone frequently exposed to loud noises, should get a hearing test every one to three years, she said.
加州大学圣地亚哥分校健康中心的神经学家伊丽莎白·贝文斯博士说，为了保护大脑处理感官信号的能力，在嘈杂的声音环境下使用耳塞或防噪音耳罩。她还说，50岁以上的人以及经常暴露在噪音中的人，应该每隔一到三年进行一次听力测试。
When it’s time to get hearing aids, don’t hesitate. Even if you’re only losing hearing in one ear, the change can significantly impact your ability to interact with the world, said Dr. Shlee Song, a neurologist at Cedars-Sinai in Los Angeles.
洛杉矶西达赛奈医疗中心的神经学家宋思丽博士说，该配助听器时，不要犹豫。即使你只是一只耳朵听力下降，这种变化也会显著影响你与世界互动的能力。
And don’t just put them in when you go out, Dr. Bevins added. Wear them when you’re alone, too, as it’s “important for the brain to receive auditory stimulation from even ambient noise.”
贝文斯博士补充说，不要只在出门时戴助听器。独自一人时也要戴，因为“大脑从甚至环境噪音中接收听觉刺激很重要”。
3. Get your eyes checked.
It’s not only about maintaining your hearing; scientists also believe vision loss is linked to cognitive decline. One 2023 study found that about a third of adults over 71 who had moderate to severe vision impairment also had dementia. Scheduling regular eye exams (every few years in adulthood, depending on your age and overall health) and wearing glasses or getting corrective surgery, when needed, could help minimize that risk.
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3. 检查眼睛。
这不仅仅是关于保持听力；科学家们还认为视力丧失与认知能力下降有关。2023年的一项研究发现，约三分之一71岁以上有中度至重度视力障碍的成年人也患有痴呆症。定期进行眼科检查（成年后每几年一次，取决于你的年龄和整体健康状况），并在需要时佩戴眼镜或进行矫正手术，可以帮助最大限度地降低这种风险。
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“We have this saying in brain health” that is especially true for retirees, Dr. Song said: “Use it or lose it.” The brain is better at making connections, and processing input, for the senses that it actively uses, she said.
宋博士说：“我们在大脑健康方面有这样一句谚语”，对退休人员尤其如此：“用进废退”。她说，大脑更擅长为它积极使用的感官建立连接和处理输入。
4. Take a walk, and swap your chair for a stool.
Neurologists know that exercise benefits the brain by increasing blood flow and ferrying oxygen to it. Even a small dose of daily exercise — like walking half a mile — can bring those rewards, said Dr. Cyrus Raji, an associate professor of radiology at Washington University School of Medicine.
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4. 散步，把椅子换成凳子。
神经学家知道运动通过增加血流量和输送氧气来有益于大脑。华盛顿大学医学院放射学副教授赛勒斯·拉吉博士说，即使是少量日常锻炼——比如走半英里——也能带来这些益处。
Minimizing the amount of time you spend sitting or being inactive can also deliver some of those benefits, said Dr. Kevin Bickart, an assistant professor of behavioral and sports neurology at the University of California, Los Angeles. Standing up or walking around every 20 minutes or so can help; so can using a seat that forces you to engage your core. “Minimize fully supported seats,” Dr. Bickart said. “Use stools, boxes, benches or the floor when possible.”
加州大学洛杉矶分校行为与运动神经学助理教授凯文·比卡特博士说，尽量减少久坐或不活动的时间也能带来一些益处。每20分钟左右站起来或走动一下会有帮助；使用能迫使你调动核心肌群的座椅也有帮助。比卡特博士说：“尽量减少完全支撑的座椅。可能的话，使用凳子、箱子、长凳或地板。”
5. Manage your cholesterol.
The low-density lipoprotein (or “bad”) cholesterol that can come from consuming red meats, full-fat dairy and sugary drinks can harden your arteries, restricting blood flow to the brain and increasing your risk for stroke and cognitive decline, said Dr. Fernando Testai, a professor of vascular neurology at the University of Illinois College of Medicine.
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5. 管理胆固醇。
伊利诺伊大学医学院血管神经学教授费尔南多·泰斯泰博士说，来自红肉、全脂乳制品和含糖饮料的低密度脂蛋白（即“坏”胆固醇）会使动脉硬化，限制流向大脑的血流，增加中风和认知能力下降的风险。
Eating legumes, whole grains and fruits and vegetables can help you manage cholesterol levels. So can maintaining a healthy weight, regular aerobic exercise and medications like statins, Dr. Testai said. Check your levels every few years, or more frequently if you have diabetes or an elevated risk of stroke or heart disease, he said.
泰斯泰博士说，吃豆类、全谷物、水果和蔬菜可以帮助你管理胆固醇水平。保持健康体重、定期有氧运动以及使用他汀类药物也有帮助。他说，每几年检查一次胆固醇水平，如果你患有糖尿病或中风或心脏病风险较高，则应更频繁地检查。
6. Floss every day.
Oral hygiene is essential for preventing infections and gum disease. Oral infections can spread to the sinuses, which can then trigger a clot or drainage problems in the brain, Dr. Song said. Research has also found a link between gum disease and dementia.
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6. 每天使用牙线。
口腔卫生对于预防感染和牙龈疾病至关重要。宋博士说，口腔感染可以扩散到鼻窦，然后可能在大脑中引发血栓或引流问题。研究还发现牙龈疾病与痴呆症之间存在关联。
Regularly flossing and brushing your teeth and visiting the dentist at least every year (or twice a year) can keep your teeth and gums healthy, she said, which can help avert an infection that could lead to future issues.
她说，定期使用牙线和刷牙，并每年至少（或每年两次）看牙医，可以保持牙齿和牙龈健康，这有助于避免可能导致未来问题的感染。
7. Join a book club.
Maintaining an active social life keeps the negative health effects of isolation — such as depression, or even early mortality — at bay, said Dr. Jessica Choi, a neurologist at Cedars-Sinai. Dr. Choi said that her patients who have a strong social support system are typically in better overall health than the ones who don’t. “Not having that can lead to depressive episodes,” which are tied to cognitive decline in older patients, she said. Book clubs or gardening groups can do the trick, but “even a scheduled monthly dinner with a close friend or family members makes a big difference for patients,” Dr. Choi said.
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7. 加入读书俱乐部。
西达赛奈医疗中心的神经学家杰西卡·崔博士说，保持积极的社交生活可以避免孤立带来的负面健康影响——比如抑郁症，甚至过早死亡。崔博士说，她的病人中拥有强大社会支持系统的人，通常比没有的人整体健康状况更好。她说：“缺乏这种支持会导致抑郁发作”，这与老年患者的认知能力下降有关。读书俱乐部或园艺小组可以起到作用，但崔博士说，“即使是与亲密朋友或家人每月一次的固定晚餐，对患者来说也会产生很大的影响。”
8. Wear a mask on smoggy or smoky days.
There’s growing research linking air pollution exposure to cognitive decline; scientists think very fine, inhalable particles in the air could trigger chemical changes once they reach the brain, said Deborah Cory-Slechta, a neuroscientist in the department of environmental medicine at University of Rochester Medical Center. Not all harmful particles can be avoided — some are so small that they slip through air filters — but wearing an N95 or surgical mask and using indoor air filters on days when air quality is worse (including because of wildfire smoke) can minimize your exposure, she said.
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8. 在雾霾或烟雾弥漫的日子里戴口罩。
罗彻斯特大学医学中心环境医学系的神经科学家黛博拉·科里-斯莱克塔说，越来越多的研究将空气污染暴露与认知能力下降联系起来；科学家认为空气中非常细小的可吸入颗粒一旦进入大脑，可能会引发化学变化。她说，并非所有有害颗粒都能避免——有些小到可以穿过滤空气的滤网——但在空气质量较差的日子（包括野火烟雾导致的日子）戴N95或外科口罩并使用室内空气过滤器，可以最大限度地减少你的暴露。
9. Watch your neck.
Your neck supplies blood to your brain, and neck injuries can restrict that blood flow, starving the brain of oxygen, or even causing clots. Dr. Song said she often sees patients with neck twists from car accidents, bad massages or chiropractic visits.
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9. 注意你的颈部。
你的颈部为大脑供血，颈部受伤会限制血液流动，导致大脑缺氧，甚至引起血栓。宋博士说，她经常看到因车祸、不良按摩或脊椎治疗而导致颈部扭伤的患者。
To protect your neck from injury, “avoid any sudden twist or pulling adjustments,” she said. “I’d avoid massage guns or ‘deep tissue’ massage when it comes to the neck. Stick with the upper back and shoulders.” Wearing a seatbelt in the car is also crucial. Visit a doctor promptly if you suspect you have a neck injury, she said.
她说，为了保护颈部免受伤害，“避免任何突然的扭转或牵拉调整。”“我建议颈部避免使用按摩枪或‘深层组织’按摩。坚持只按摩上背部和肩部。”在车里系安全带也至关重要。她说，如果你怀疑颈部受伤，请立即就医。
10. Sleep well.
Finding ways to improve your time spent sleeping, and the quality of that sleep, can go a long way toward helping you stay sharp and fend off dementia, Dr. Feldman said.
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10. 睡个好觉。
费尔德曼博士说，找到改善睡眠时间的方法和提高睡眠质量，对于帮助你保持头脑敏锐和抵御痴呆症大有帮助。
If you work night shifts and sleep during the day, consider blackout shades to help regulate your body’s circadian rhythm, she said. If anxiety and depression are keeping you up, try meditating before bed, she added. If you aren’t sure where your sleep problems lie, keep a sleep diary to help identify potential issues.
她说，如果你上夜班白天睡觉，可以考虑使用遮光窗帘来帮助调节你的身体昼夜节律。她补充说，如果焦虑和抑郁让你难以入睡，可以在睡前尝试冥想。如果你不确定自己的睡眠问题出在哪里，可以记睡眠日记来帮助找出潜在问题。
“A rested mind” is crucial for brain health, “as sleep helps consolidate memories and clear out cellular debris from the brain,” Dr. Feldman said.
费尔德曼博士说，“充分休息的大脑”对大脑健康至关重要，“因为睡眠有助于巩固记忆并清除大脑中的细胞碎片。”
文章概述
本文提供了一系列由神经学家和神经科学家提出的简单日常习惯调整，旨在帮助读者保护大脑健康，预防认知能力下降和痴呆症。文章强调，这些改变可以延缓或预防多达45%的痴呆症病例，并且越早开始越好，因为大脑损伤通常不可逆转。文章详细列举了十个具体建议，包括：佩戴头盔、保护听力、定期检查视力、增加运动和减少久坐、管理胆固醇、保持口腔卫生、积极社交、在空气污染严重时戴口罩、保护颈部以及保证充足高质量睡眠。每个建议都附有其背后的科学解释和具体操作方法。