「認知症予防に効果的な過ごし方」 両親が入院になり、認知症にならないか心配です

仕事を引退した親が入院し、無気力になりました。最近、親の物忘れが増えた気がする。

このようなことがあると、認知症になるのではないかと不安になるのではないでしょうか。
現代の医学で完治は難しいとされている認知症だからこそ、予防することで発症リスクを下げることが大切になってきます。
そこでポイントになるのが、食生活とライフスタイル。ストレスや生活習慣病は認知症のリスクを引き上げる要因として考えられています。
認知症予防に効果があるといわれているものがさまざまありますが、実際に効果はあるのかどうか、よくわからないということもあるかと思います。
そこで今回は、認知症予防について「認知症予防に効果的な過ごし方」の観点からまとめました。ぜひ参考にしてください。

目次

主な認知症の原因

認知症になる原因はさまざまあり、それに伴って認知症の種類も異なります。
アルツハイマー型認知症をはじめ、血管性認知症やレビー小体型認知症など、いくつかの代表的な認知症があり、その原因や発症について見ていきましょう。

① アルツハイマー型認知症
認知症の原因として最も患者数の多い病気です。
症状はもの忘れから始まり、次第に進行していきます。初期には体はよく動きますが、進行すると大脳の機能が弱くなって寝たきりになる可能性があります。
ただし、治療によって進行をゆるやかにすることが可能です。

② 血管性認知症
脳の血管が詰まったり破れたりして、脳の機能が低下します。
もの忘れなどの症状のほか、手足の震えや麻痺などの運動障害が特徴です。
症状が出たり消えたりする症状も多くみられます。血管の拡張や、血液が固まらないようにする薬を使用することがあります。

③ レビー小体型認知症
記憶障害を中心とする認知症の症状に加えて、特徴的な症状があります。
動作が遅くなって転倒しやすくなる、パーキンソン症状や幻視症状、大声での寝言や体を動かすなどのレム睡眠行動障害などの症状がでます。

※パーキンソン症状:座って何もしていない時や寝ている時に、手足が小刻みに震え、
筋肉がこわばり、身体がスムーズに動かなくなります。素早い動作ができなくなり、立っているときも、軽く押されるとバランスを崩してしまいます。バランスを崩すと元に戻しづらくなり、転んでしまうことがあります。

※幻視症状:実際にはないものが、本人には実在するものとして認識します。見えるものは人により異なりますが、虫や小動物、人などが多く、動きを伴います。「あそこにいる」などと、暗い場所や隙間を指すこともあります。

※レム睡眠行動障害:睡眠中に夢体験と同じ行動をとってしまう病気です。大きな声を出す、怖がる、暴れるなどの行動が出てしまう病気のことです。

認知症はストレスが原因⁉︎

ストレスは認知症の原因のひとつと言われています。
【ストレス】→【認知症】ストレスは認知症に直接的な効果があり、ストレスホルモンの分泌によって脳の血流が悪化して神経細胞に悪影響を及ぼす。
ストレスホルモンが出ると血流が悪くなり、脳の神経細胞にも必要な酸素や栄養が届きにくくなります。その為、ストレスは認知症の原因と考えられます。

認知症予防におすすめの過ごし方

「社会・知的活動」「運動」「食事」「趣味」の4つの習慣に気をつけて元気な脳を作りましょう!

① 「社会・知的活動」

社会的な交流を通じて他人とコミュニケーションを図ることが、認知症を予防するためには効果的です。
社会生活の場で他人と交流しておしゃべりすることが脳に刺激を与え、神経細胞を活性化できると考えられています。
ご家族と会話する、同じ取り組みや趣味を持つ仲間と交流する、夫婦で共同作業を行うなどの機会を作って、積極的にコミュニケーションを取ることが大切です。

② 「運動」

認知症の予防法としてよく挙げられるのが、散歩やウォーキングなどの有酸素運動です。
歩く強度は「息がほとんど弾まない程度」とされています。
まずは週に3回以上、1日30分以上歩くことから始めてみましょう。
1日1回以上の運動が望ましいですが、大切なのは運動の習慣を継続することです。
例えば「買い物をするとき、近所ではなくちょっと遠い店まで歩く」「バス停を1つ手前で降りて歩く」「エスカレーターやエレベーターを使わず、階段で昇り降りする」といったちょっとした工夫から、歩行習慣を取り入れていくのも有効です。
有酸素運動は全身の血流を改善し、脳の細胞を活性化する効果が期待できます。

③ 「食事」

バランスの良い食事をとりましょう。
たくさんの食材を組み合わせたバランスの良い食事を摂ることは、認知症予防に大きく影響を及ぼします。
以下のような食材は認知症予防や脳の老化防止に効果的だとされています。

・魚
魚の中でも、特に青魚と言われるブリ、イワシ、サバ、アジなどが認知症予防に効果的です。魚の油は動物性の物とは異なり、温度変化によって凝固することもないため、血液がサラサラになり悪玉コレステロールも減らし、動脈硬化予防にも効果があります。

・大豆製品
納豆に多く含まれているナットウキナーゼは、血栓ができるのを防ぐとされています。血栓ができるのを防ぐことで、脳卒中などによって発症する「血管性認知症」の予防が期待できます。

・野菜、果物
緑黄色野菜であるアスパラガス・にんじん・かぼちゃ・ほうれん草などは、ビタミンCやビタミンEが豊富です。これらのビタミンは、血中コレステロールの値を下げたり、血管の老化を防ぐ抗酸化作用を高めたりする働きがあり認知症予防につながります。

④ 「趣味」

休日や余暇を趣味に費やすことで、認知症発症を遅らせる効果を期待することができます。どのような趣味であっても、本人が興味を持って取り組むならばある程度の効果は期待できます。

例)趣味効果

・手芸の手先を使う作業
手先を使う作業は脳を刺激するため、認知症予防の効果を期待できます。手芸や塗り絵、ジグソーパズルなどです。また、パソコンで作業をすることも、手先を使うため脳の活性化を期待できます。

・歌う・カラオケ
音楽は「記憶の扉を開けるカギ」ともいわれており、歌を歌うと「その歌を聴いていた頃の昔の記憶」や「当時の思い出」を思い出すため、脳が活性化すると考えられています。さらに歌詞を暗記して歌ったり、新しい歌を覚えたり、他の人の歌を口ずさんだりすると、脳の記憶機能が刺激されて、さらなる認知症予防効果につながります。
※趣味は無理強いをしない

趣味は、楽しんでやるからこそ趣味になるので、無理に押し付けないことが大切です。いくら認知症予防のためとはいえ、本人が苦痛に感じれば意味がありません。
また、始めてみて合わないと感じたり飽きたりしたら、趣味を変えるのもひとつの方法です。本人が自分に合ったものを見つけるまで、さまざまなものを取り入れてみることも有効です。

さいごに

もし、家族が認知症を発症すると、不安や負担の大きさに戸惑うこともあると思います。
認知症予防にとって、前と変わらない生活を送るためが大事です。そのためには家族のサポートは不可欠です。
ご家族は、本人が失敗したりできないことがあったりしても責め立てず、あくまでいつも通りの対応をするように心がけることが大切です。
また、認知症は本人が自覚してない場合も多いので、生活スタイルをガラッと変えると、かえって症状を悪化する可能性があります。
家事を自分でやってきていた方であれば、できるだけそれを続けられるようにご家族がほどよく支えることが大切です。

※東住吉介護センターのデイサービス「リフレッシュくらぶ」では、生活習慣病予防や運動不足の改善を目的とした、最新の音楽でリズム体操を楽しんでもらうプログラムを定期的に行っています。

SNSで投稿をしているので、画面を見ながらいつでもどこでもリズム体操ができます。YouTubeにも投稿していますので「リフレッシュくらぶ」と検索をするとでてきます。ダンスが苦手な方にもおすすめで、楽しんでいただけると思います!
YouTubeチャンネル「リフレッシュくらぶ」 ティックトック「リフレッシュくらぶ」

介護の相談窓口
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予防認知症

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