10 Small Things Neurologists Wish Youd Do for Your Brain
Small tweaks to your daily routine can go a long way toward protecting your bodys 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.
对日常习惯进行细微调整，能在保护人体“控制中枢”（大脑）和预防未来认知能力下降方面发挥重要作用。事实上，科学家认为，多达45%的痴呆病例可通过一些简单（有时甚至出人意料）的行为改变得以延缓或预防。
Its never too early or too late to start, but time is of the essence when it comes to building your brains defenses, especially since its generally impossible to reverse brain damage once its happened, said Dr. Eva Feldman, a professor of neurology at the University of Michigans 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（Eva Feldman）博士表示：“开始（保护大脑）永远不会太早或太晚，但构建大脑防御能力时‘时间至关重要’，尤其因为大脑损伤一旦发生，通常难以逆转。”
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.
专家称，从身体上保护头部是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.），这会全面恶化认知能力，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 dont require them.
费尔德曼博士指出，在骑自行车、滑雪等活动中佩戴头盔能显著降低受伤风险。骑摩托车的人也应始终佩戴头盔，即便所在州的法律未作强制要求。
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.
有听力损失的老年人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觉的区域与负责记忆的区域相邻，也可能是萎缩导致的；有听力损失的人往往会退出那些本可以让大脑保持活跃的社交活动。
To protect your brains ability to process sensory signals, use earplugs or noise-protection earmuffs when youre 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科医生伊丽莎白·贝文斯（Elizabeth Bevins）博士表示，为保护大脑处理感官信号的能力，身处嘈杂环境时应使用耳塞或防噪音耳罩。此外，她建议50岁以上人群及任何频繁接触噪音的人，每1至3年进行一次听力测试。
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.
华盛顿大学医学院放射学副教授赛勒斯·拉吉（Cyrus Raji）博士指出，神经科医生们深知，运动能通过增加血流量并为大脑输送氧气，从而对大脑产生益处。即便是每日少量运动——比如步行半英里——也能带来这些好处。
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（Kevin Bickart）博士表示，尽量减少久坐或不活动的时间，同样能带来这些益处。每20分钟左右站起来或四处走动会有帮助；使用需要调动核心肌群的座椅也是如此。 比卡特博士建议：“减少使用完全支撑身体的座椅，尽可能用凳子、箱子、长凳或直接坐在地板上。”
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. FernandoTestai, a professor of vascular neurology at the University of Illinois College of Medicine.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. 伊利诺伊大学医学院血管神经学教授费尔南多·特斯塔伊（Fernando Testai）博士指出，食用红肉、全脂乳制品和含糖饮料可能导致低密度脂蛋白（即“坏”胆固醇）升高，进而使动脉硬化，限制大脑血液供应，增加中风和认知衰退风险。 特斯塔伊博士表示，食用豆类、全谷物及蔬菜水果有助于控制胆固醇水平。此外，保持健康体重、定期有氧运动以及服用他汀类药物等也有帮助。他建议每隔几年检查一次胆固醇水平，若患有糖尿病或中风、心脏病风险较高，则需更频繁地检查。
Theres growing research linking air polution 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. 罗切斯特大学医学中心环境医学系神经科学家黛博拉·科里-斯莱奇塔（Deborah Cory-Slechta）表示，越来越多研究将空气污染暴露与认知衰退联系起来；科学家认为，空气中极细小的可吸入颗粒一旦进入大脑，可能引发化学变化。 她指出，并非所有有害颗粒都能避免——有些颗粒极其微小，甚至能穿过空气过滤器——但在空气质量较差的日子（包括受野火烟雾影响时），佩戴N95口罩或医用外科口罩，以及使用室内空气过滤器，可最大限度减少暴露风险。
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. To protect your neck from injury,“avoid any sudden twist or pulling adjustments,” she said.“Id 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.
宋医生表示，颈部为大脑供血，颈部损伤可能会限制血流，导致大脑缺氧，甚至形成血栓。她经常接诊因车祸、不当按摩或脊椎按摩而颈部扭伤的患者。为保护颈部免受损伤，“应避免任何突然的扭转或牵拉调整”，她说道，“颈部要避免使用按摩枪或‘深层组织’按摩，可专注于上背部和肩膀”。此外，开车时系好安全带也至关重要。若怀疑颈部受伤，需及时就医。
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. If you work night shifts and sleep during the day, consider blackout shades to help regulate your bodys circadian rhythm, she said. If anxiety and depression are keeping you up, try meditating before bed, she added. If you arent sure where your sleep problems lie, keep a sleep diary to help identify potential issues.
费尔德曼博士称，想方设法改善睡眠时间及睡眠质量，对保持思维敏捷和抵御痴呆大有裨益。她表示，若从事夜班工作、白天睡觉，可考虑使用遮光窗帘来帮助调节身体的昼夜节律。她补充道，若焦虑和抑郁导致失眠，可尝试睡前冥想。如果不确定睡眠问题出在哪里，不妨记睡眠日记，以帮助找出潜在问题。
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