Cognitive Health and Older Adults

Cognitive health is the ability to think, learn, and remember clearly.

认知健康是指清晰思考、学习和记忆的能力。

It is needed to carry out many everyday activities effectively.

有效地开展许多日常活动都需要它。

Cognitive health is just one aspect of overall brain health.

认知健康只是整体大脑健康的一方面。

Many factors contribute to cognitive health.

许多因素有助于认知健康。

Genetic, environmental, and lifestyle factors may contribute to a decline in thinking skills and the ability to perform everyday tasks, such as driving, paying bills, taking medicine, and cooking.

遗传、环境和生活方式因素可能会导致思维能力和执行日常任务的能力下降，例如驾驶、支付账单、服药和烹饪。

Although genetic factors can’t be controlled, many environmental and lifestyle factors can be changed or managed.

尽管遗传因素无法控制，但许多环境和生活方式因素是可以改变或管理的。

Scientific research suggests that there are steps you can take to reduce your risk of cognitive decline and help maintain your cognitive health.

科学研究表明，您可以采取一些措施来降低认知能力下降的风险并帮助保持认知健康。

These small changes can add up: Making them part of your routine can support your brain function now and in the future.

这些微小的改变可以累积起来：让它们成为你日常生活的一部分可以支持你现在和未来的大脑功能。

Brain health refers to how well a person’s brain functions across several areas.

大脑健康是指一个人的大脑在多个区域的功能状况。

Aspects of brain health include:

大脑健康的各个方面包括：

Brain health can be affected by age-related changes in the brain, injuries such as stroke or traumatic brain injury; mood disorders such as depression, substance use disorder, or addiction; and diseases such as Alzheimer’s and related dementias.

大脑健康可能会受到与年龄相关的大脑变化、中风或创伤性脑损伤等损伤的影响；情绪障碍，如抑郁、药物滥用障碍或成瘾；以及阿尔茨海默氏症和相关痴呆症等疾病。

Taking care of your physical health may also help your cognitive health.

照顾您的身体健康也可能有助于您的认知健康。

You can:

您可以：

Volunteers are needed for clinical trials exploring diagnosis, treatment, and prevention strategies for various types of dementia.

临床试验需要志愿者来探索各种类型痴呆症的诊断、治疗和预防策略。

By joining one of these studies, you may learn more about dementia risk factors and contribute useful information to help yourself and others reduce their risk of dementia.

通过加入其中一项研究，您可以更多地了解痴呆症的风险因素，并提供有用的信息来帮助您自己和他人降低患痴呆症的风险。

Preventing or controlling high blood pressure not only helps your heart but can also help your brain.

预防或控制高血压不仅有益于心脏，也有益于大脑。

Decades of observational studies have shown that having high blood pressure in midlife — from the 40s to the early 60s — increases the risk of cognitive decline later in life.

数十年的观察性研究表明，中年时期（从 40 岁到 60 岁出头）患有高血压会增加晚年认知能力下降的风险。

Further, in the large SPRINT MIND study, researchers found that people age 50 and older who lowered their systolic blood pressure to less than 120 mmHg reduced their risk of developing mild cognitive impairment , which is often a precursor to dementia, over five years of treatment.

此外，在大型 SPRINT MIND 研究中，研究人员发现，50 岁及以上的人将收缩压降低至 120 mmHg 以下，经过五年的治疗，可降低患轻度认知障碍的风险，而轻度认知障碍通常是痴呆症的先兆。

High blood pressure often does not cause signs of illness that you can see or feel.

高血压通常不会引起您可以看到或感觉到的疾病迹象。

Annual scree

年度筛分

nings at your doctor’s office can help determine if your blood pressure is elevated, even though you might feel fine.

尽管您可能感觉良好，但去医生办公室检查可以帮助确定您的血压是否升高。

To control or lower high blood pressure, your doctor may suggest exercise; changes in your diet; and, if needed, medication.

为了控制或降低高血压，您的医生可能会建议锻炼；饮食的改变；如果需要，还可以服用药物。

Research findings suggest that some factors related to heart disease may also be linked to cognitive health.

研究结果表明，一些与心脏病相关的因素也可能与认知健康有关。

For example, one study showed that higher levels of cardiovascular risk factors such as body mass index, blood sugar, and systolic blood pressure were associated with worse cognitive health later in life.

例如，一项研究表明，较高水平的心血管危险因素（如体重指数、血糖和收缩压）与晚年认知健康状况较差有关。

Other data suggest that obesity — a known risk factor for heart disease — may also be associated with an increased risk for developing

其他数据表明，肥胖——已知的心脏病危险因素——也可能与罹患心脏病的风险增加有关。

dementia.

痴呆症。

Taking better care of your overall cardiovascular health can help protect your brain and your heart.

更好地照顾您的整体心血管健康可以帮助保护您的大脑和心脏。

Many studies suggest that a healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes.

许多研究表明，健康的饮食有助于降低患心脏病或糖尿病等许多慢性疾病的风险。

In general, a healthy, balanced diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products.

一般来说，健康、均衡的饮食包括水果和蔬菜；全谷物；瘦肉、鱼和家禽；以及低脂或脱脂乳制品。

You should also limit solid fats, sugar, and salt.

您还应该限制固体脂肪、糖和盐的摄入。

Be sure to control portion sizes and drink enough water and other fluids.

一定要控制份量并喝足够的水和其他液体。

There is also mixed evidence that certain diets can help keep your brain healthy, preserve cognitive function, or reduce the risk of Alzheimer’s .

还有混合证据表明，某些饮食可以帮助保持大脑健康、保留认知功能或降低患阿尔茨海默病的风险。

For example, some observational studies reported that people who eat a Mediterranean diet have a lower risk of developing dementia.

例如，一些观察性研究报告称，吃地中海饮食的人患痴呆症的风险较低。

Another diet, called MIND, is a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.

另一种饮食法称为 MIND，是地中海饮食法和 DASH（控制高血压饮食法）饮食法的结合。

The MIND diet has also been associated with a reduced risk of Alzheimer’s and a slower rate of cognitive decline in some studies.

一些研究表明，MIND 饮食还可以降低患阿尔茨海默病的风险，并减缓认知能力下降的速度。

Still, despite these promising findings, results are not conclusive.

尽管如此，尽管有这些令人鼓舞的发现，但结果并不是决定性的。

For example, a recent clinical trial found that participants who followed the MIND diet had only small improvements in cognition that were similar to those who followed a control diet with mild caloric restriction.

例如，最近的一项临床试验发现，遵循 MIND 饮食的参与者的认知能力只有很小的改善，这与遵循轻度热量限制的对照饮食的参与者相似。

Researchers continue to study these diets as well as individual foods and dietary supplements to learn more about possible effects on cognitive health.

研究人员继续研究这些饮食以及个别食品和膳食补充剂，以更多地了解对认知健康可能产生的影响。

At this time, no vitamin or supplement is recommended for preventing Alzheimer’s or other forms of cognitive decline.

目前，不建议使用维生素或补充剂来预防阿尔茨海默病或其他形式的认知能力下降。

However, recent clinical trials have shown that taking a daily multivitamin may improve memory and cognition in older adults.

然而，最近的临床试验表明，每天服用多种维生素可以改善老年人的记忆和认知。

Learn more about diet and prevention of Alzheimer’s .

了解有关饮食和预防阿尔茨海默病的更多信息。

Being physically active — through regular exercise , household chores, or other activities — has many benefits.

通过定期锻炼、做家务或其他活动进行身体活动有很多好处。

Physical activities can help you:

体育活动可以帮助您：

Several studies have supported a connection between physical activity and brain health.

多项研究支持体力活动与大脑健康之间的联系。

For example, one study found that higher levels of a protein that boosts brain health were present in both mice and humans who were more physically active than in sedentary peers.

例如，一项研究发现，与久坐的同龄人相比，运动量更大的小鼠和人类体内都存在更高水平的促进大脑健康的蛋白质。

An observational study with cognitively normal, late-middle age participants found that more time spent doing moderate levels of physical activity was associated with a greater increase in brain glucose metabolism — how quickly the brain turns glucose into fuel — which may reduce the risk for developing Alzheimer’s.

一项针对认知正常的中年晚期参与者的观察性研究发现，花更多时间进行中等水平的体力活动与大脑葡萄糖代谢（大脑将葡萄糖转化为燃料的速度）的更大增加有关，这可能会降低患阿尔茨海默氏症的风险。

And a randomized controlled

以及随机对照

trial showed that exercise can increase the size of a brain structure important to memory and learning, resulting in better spatial memory.

试验表明，运动可以增加对记忆和学习很重要的大脑结构的大小，从而产生更好的空间记忆。

Although these results are encouraging, more research is needed to determine what role exercise may play in preventing cognitive decline.

尽管这些结果令人鼓舞，但还需要更多的研究来确定运动在预防认知能力下降方面可能发挥的作用。

Federal guidelines recommend that all adults get at least 150 minutes (2.5 hours) of physical activity each week.

联邦指南建议所有成年人每周至少进行 150 分钟（2.5 小时）的体力活动。

Walking is a good start.

步行是一个好的开始。

You can also join programs that teach you to move more safely and help prevent falls.

您还可以参加一些计划，教您更安全地移动并帮助防止跌倒。

This is important because falling can lead to serious injury, including injuries to the brain.

这很重要，因为跌倒可能导致严重伤害，包括大脑受伤。

Check with your health care provider if you are not currently active but want to start a vigorous exercise program.

如果您目前不活跃但想开始剧烈的锻炼计划，请咨询您的医疗保健提供者。

Cognitive training, which is designed to improve specific cognitive skills, appears to have benefits for maintaining cognitive health in older adults.

旨在提高特定认知技能的认知训练似乎有利于维持老年人的认知健康。

A large randomized, controlled trial called the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial tested the effects of cognitive training — specifically memory, reasoning, or speed of processing — on cognitive abilities and everyday function over 10 years.

一项名为“独立和活力老年人高级认知训练”(ACTIVE) 的大型随机对照试验测试了 10 年来认知训练（特别是记忆、推理或处理速度）对认知能力和日常功能的影响。

The study found that participants who had training in reasoning and speed of processing experienced less decline than those in the memory and control groups.

研究发现，接受过推理和处理速度训练的参与者的记忆力下降程度比对照组和对照组要少。

Building on the ACTIVE study, NIA is supporting a large clinical trial to assess whether speed of processing training can reduce incidence of cognitive impairment and dementia.

在 ACTIVE 研究的基础上，NIA 正在支持一项大型临床试验，以评估处理训练的速度是否可以降低认知障碍和痴呆症的发生率。

Beware of claims that playing certain computer and online games can improve your memory and thinking.

请注意玩某些电脑和在线游戏可以提高记忆力和思维能力的说法。

There currently is not enough evidence available to suggest that commercially available computer-based brain-training applications have the same impact on cognitive abilities as the ACTIVE study training.

目前没有足够的证据表明商业上基于计算机的大脑训练应用程序对认知能力具有与 ACTIVE 研究训练相同的影响。

Staying engaged in other meaningful activities as you grow older may also have important cognitive benefits.

随着年龄的增长，继续从事其他有意义的活动也可能对认知有重要的好处。

For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.

例如，一项研究发现，学习绗缝或数码摄影的老年人比那些只参加社交活动或进行认知要求较低的活动的老年人的记忆力改善更多。

Research on engagement in activities such as music , theater, dance, and creative writing has shown promise for improving quality of life and well-being, from better memory and self-esteem to reduced stress and increased social interaction, but more research is needed in these areas.

对参与音乐、戏剧、舞蹈和创意写作等活动的研究显示出改善生活质量和幸福感的希望，从更好的记忆力和自尊到减轻压力和增加社交互动，但这些领域还需要更多的研究。

Overall, it’s important to know that evidence for a lasting beneficial cognitive effect of these types of activities is not definitive .

总的来说，重要的是要知道这些类型的活动对认知产生持久有益影响的证据并不明确。

NIA supports expanding studies in this area to include larger numbers of a diverse range of older adults in order to further test how such activities may help reduce cognitive decline or maintain healthy cognition.

NIA 支持扩大这一领域的研究，将更多不同类型的老年人纳入其中，以进一步测试此类活动如何有助于减少认知能力下降或保持健康的认知能力。

Staying connected with your family, friends, and neighbors through social activities and community programs is a great way to ward off isolation and loneliness.

通过社交活动和社区项目与家人、朋友和邻居保持联系是避免孤立和孤独的好方法。

But did you know it may also help support your cognitive function?

但您知道它也可能有助于支持您的认知功能吗？

For example, early results from a clinical trial of almost 200 adults age 75 and older — the Conversational Engagement Randomized Controlled Clinical Trial (I-CONECT) — showed that regular internet calls could help lower the risk of cognitive decline and social isolation.

例如，一项对近 200 名 75 岁及以上成年人进行的临床试验——对话参与随机对照临床试验 (I-CONECT) 的早期结果表明，定期上网可以帮助降低认知能力下降和社交孤立的风险。

Another example comes from the Health and Retirement Study , a long-term study funded by NIA.

另一个例子来自健康与退休研究，这是一项由 NIA 资助的长期研究。

Researchers analyzed data from more than 7,000 participants age 65 and older and found that high social engagement, including visiting with neighbors and doing volunteer work, was associated with better cognitive health in later life.

研究人员分析了 7000 多名 65 岁及以上参与者的数据，发现高度的社会参与度，包括拜访邻居和做志愿者工作，与晚年更好的认知健康有关。

If you would like to strengthen your social connections, consider volunteering for a local organization or joining a group focused on an activity you enjoy, such as walking.

如果您想加强您的社交联系，请考虑为当地组织做志愿者或加入专注于您喜欢的活动（例如散步）的团体。

You can find available programs through your Area Agency on Aging , senior center, public library, or other community organizations.

您可以通过地区老龄化机构、老年人中心、公共图书馆或其他社区组织找到可用的计划。

Increasingly, there are groups that meet online, providing a way to connect from home with others who share your interests or to get support.

越来越多的团体在网上聚会，提供了一种在家中与志趣相投的人联系或获得支持的方式。

Many health conditions affect the brain and pose risks to cognitive function.

许多健康状况都会影响大脑并对认知功能构成风险。

These conditions include:

这些条件包括：

If you have symptoms of any of these serious health problems, it is important to seek treatment.

如果您出现任何这些严重健康问题的症状，寻求治疗很重要。

Effective management of health conditions like these may help prevent or delay cognitive decline or thinking problems.

有效管理此类健康状况可能有助于预防或延缓认知能力下降或思维问题。

Some medicines and combinations of medicines can cause confusion, memory loss, hallucinations, and delusions in older adults.

一些药物和药物组合可能会导致老年人精神错乱、记忆丧失、幻觉和妄想。

Medicines can also interact with food, dietary supplements, alcohol, and other substances.

药物还可以与食物、膳食补充剂、酒精和其他物质相互作用。

Some of these interactions can affect how your brain functions.

其中一些相互作用会影响您的大脑功能。

Drugs that can impair older adults’ cognition include:

可能损害老年人认知的药物包括：

Talk with your doctor if you have any concerns about your medications or possible side effects.

如果您对您的药物或可能的副作用有任何疑问，请咨询您的医生。

Do not stop taking any prescribed medications without consulting your health care provider first.

在未先咨询您的医疗保健提供者之前，请勿停止服用任何处方药物。

NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center 800-438-4380 adear@nia.nih.gov www.nia.nih.gov/alzheimers The NIA ADEAR Center offers information and publications for download (PDF) about Alzheimer’s and related dementias for families, caregivers, and health professionals.

NIA 阿尔茨海默氏症及相关痴呆症教育和转诊 (ADEAR) 中心 800-438-4380 adear@nia.nih.gov www.nia.nih.gov/alzheimers NIA ADEAR 中心为家庭、护理人员和健康专业人员提供有关阿尔茨海默氏症及相关痴呆症的信息和出版物供下载 (PDF)。

ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

ADEAR 中心工作人员回答电话、电子邮件和书面请求，并转介当地和国家资源。

Alzheimers.gov www.alzheimers.gov Explore the Alzheimers.gov website for information and resources on Alzheimer’s and related dementias from across the federal government.

Alzheimers.gov www.alzheimers.gov 浏览Alzheimers.gov 网站，获取来自联邦政府的有关阿尔茨海默病和相关痴呆症的信息和资源。

Alzheimer's Association 800-272-3900 866-403-3073 (TTY) info@alz.org www.alz.org

阿尔茨海默病协会 800-272-3900 866-403-3073 (TTY) info@alz.org www.alz.org

Alzheimer’s Foundation of America 866-232-8484 info@alzfdn.org www.alzfdn.org

美国阿尔茨海默病基金会 866-232-8484 info@alzfdn.org www.alzfdn.org

McKnight Brain Research Foundation 407-237-4485 https://mcknightbrain.org

麦克奈特大脑研究基金会 407-237-4485 https://mcknightbrain.org

This content is provided by the NIH National Institute on Aging (NIA).

本内容由 NIH 国家老龄化研究所 (NIA) 提供。

NIA scientists and other experts review this content to ensure it is accurate and up to date.

NIA 科学家和其他专家审查此内容以确保其准确且最新。