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(Disclaimer: The content of all articles in this WeChat public account “Life in Balance” is to share information only. It is not intended to diagnose or treat any illnesses. Information here is not a substitute for advice from doctors or other health professionals. We do not make any implicit or explicit promise that anything described here will cure any illnesses.)
爸爸⼀向勤奋好学。在我很⼩的时候，他就开始向我灌输“知识就是⼒量，艺不压身”这样的道理。他总是不断地告诫我，唯⼀⼀样没有任何⼈可以从你那⾥夺⾛的东⻄就是你学到的知识。我相信我对学习的热爱很多来⾃于他。爸爸总是在读东⻄，⼀本书或者是⼀份报纸。我⽆论如何也⽆法想象爸爸有⼀天会完全丧失学习和思考的能⼒。
Dad has always been an intellectually curious person. Ever since I was small he has instilled in me the concept of “knowledge is power”. He would constantly remind me that the only thing nobody can ever take away from you is what you know. I believe a big part of my passion for learning comes from him. Dad was always reading something, a book or a newspaper. The idea of him losing his mind someday was completely beyond me.
当爸爸妈妈在七⼗出头来美国看我的时候，爸爸总是搞不清楚两地的时差。我总是笑他数学太差。我现在才明白，那只是爸爸漫⻓⽽让⼈⼼碎的智⼒衰退的开始。
When my parents came to visit me in the states in their early 70s, dad had difficulty reconciling the time difference. I laughed at him and brushed it off as him just “being bad at math”. Little did I know that was the beginning of the long and heartbreaking decline of his mental capacity.
然后爸爸开始找不到他的钥匙和眼镜，然后他开始盯着锅⼦⽽完全想不起来怎么给我做那道我最喜欢的菜，然后他开始找不到回家的路，然后他开始听不懂简单的对话，然后有⼀天，他不再知道我是谁，那个他⼀直引以为傲的⼩⼥⼉。
Then dad started losing his keys and glasses, then he stared at the wok and forgot how to make my favorite dish, then he could not find his way home, then he could not understand basic conversations, then one day, he did not know who I was, the baby daughter of his that he had always been so proud of.
“崩溃”这个词远远不⾜以描述我们家⼈所经历的沮丧，悲伤甚⾄是绝望，尤其是对于离世前⼀直在照顾爸爸的妈妈。不身在其中，很难真正感同身受这其中的苦楚。
The word devastating cannot start to describe what we as his family have experienced as a result of dad's mental decline, especially for mom as his caretaker before she passed away. You don’t really understand the frustration, despair, sadness involved unless you are in the midst of it.
让⼈更加沮丧的是，⼈们普遍认为阿尔茨海默⽒症这种⽼年痴呆⽆法治愈，也⽆法预防。看着爸爸，我在想我是否在看着我的未来。我在很多⽅⾯都和爸爸极其相似：⻓相，体格，个性，身体素质。我们之间唯⼀的区别就是我可以穿裙⼦。
What makes it even more hopeless is the mainstream belief that Alzheimer’s is something you can neither prevent nor cure. Looking at dad, I wonder if I’m looking at my future. I take after dad in so many ways: look, physique, personality, health. I am really just my dad in a dress.
爸爸的病是促使我⼀头扎进⾮传统健康研究的原因之⼀。关于⽼年痴呆我读过最好的⼀本书是戴尔·布雷德森（Dale Bredesen）的“⽼年痴呆症的终结”。布雷德森（Bredesen）是美国知名的神经科医⽣，是阿尔茨海默⽒症等神经退⾏性疾病机理的国际公认专家。他拥有三⼗多项专利，是阿尔茨海默⽒症研究领域的真正先⾏者。他的书证实了我⼀直都在悄悄相信的东⻄：
⽼年痴呆不仅可以预防，⽽且可以逆转。
Dad’s condition was one of the catalysts that plunged me in to the world of alternative health research. One of the best books I read was Dale Bredesen’s “The end of Alzheimer’s”. Bredesen is a renowned neurologist, an internationally recognized expert in the mechanism of neurodegenerative diseases such as Alzheimer’s. With over thirty patents to his name, he is a true pioneer in the field of Alzheimer’s research. His work has revealed something that I have long suspected:
Alzheimer’s disease is not just preventable, but reversible.
事实上，传统医学治疗⽼年痴呆的⽅式与对待其它病症的⽅法如出⼀辙，有着同样的缺陷：对付症状⽽不是找出病源。⽼年痴呆最标志性的病理特征是⼤脑中两种蛋⽩质的异常积累：tau蛋⽩和淀粉样蛋⽩β。全球医药公司已经投⼊了几⼗亿美元试图找出⼀种治疗⽼年痴呆的有效药，但所有这些药的⽬标都只是在试图驱散这些蛋⽩质。结果糟糕透顶。
It turns out that the way conventional medicine approaches Alzheimer’s has exactly the same flaws as it approaches other health conditions: deal with symptoms, not causes. The abnormal accumulation of two proteins tau and amyloid-beta is the hallmark pathologies of Alzheimer’s disease. Pharmaceutical companies have poured billions and billions of dollars into producing drugs that try to dissipate these protein tangles. The result has been abysmal.
包括布雷德森在内的专家们逐渐认识到，这些蛋⽩质的积累实际上是⼈体的⼀种天然防御机制。这些过量蛋⽩质的产⽣，是为了让⼤脑免受进⼀步的损害。如果不找出和解决促使这些蛋⽩质产⽣的根本原因，任何所谓的治疗都是徒劳⽆效。这就是为什么主流医学还未能找到任何有效药物来治疗⽼年痴呆的原因，这也是我们被告知这种疾病⽆法治愈也⽆法预防的原因。
What has been slowly recognized by experts such as Dale Bredesen is that the accumulation of these proteins is actually the body’s natural defense mechanism to protect the brain. Something else that is going on in the body triggered the production of these substances to shield the brain from further damages. Without addressing these underlying issues that pulled the trigger, nothing will ever really work. That is exactly why mainstream medicine has failed to produce any effective drugs to treat Alzheimer’s, and that’s why we were told this disease is not curable or preventable.
约两年前，我决定按照布雷德森医⽣提供的⽅案，做⼀个全⾯的⾎检，看看我在脑健康⽅⾯有哪些⻛险。有⼀些结果是我预料之中的，但也有很多是我没有想到的。这些测试敲响了我的警钟，并帮我做出了⼀些⽐较困难但必要的⽣活⽅式和饮⻝的改变。在这⾥我想分享⼀些我的测试结果和⼀些布雷德森医⽣提出的建议，希望对⼤家有所帮助。
A little less than two years ago I decided to do some comprehensive blood work to see where I stand in terms of cognitive health, following the protocol offered by Dr. Bredesen. Some of the result is expected, but a lot are surprising. It really woke me up and helped me finally make some difficult lifestyle and dietary changes. I’d like to share some of the test results and advice here, with the hope that it will benefit you.
⽼年痴呆的症状可能都差不多，但你知道吗，导致这些症状的潜在的原因却可能⾮常不同。布雷德森将阿尔茨海默⽒病分为六种主要类型：炎症型，萎缩型，糖毒型，毒素型，⾎管型和创伤型。
Alzheimer’s may all have the same symptoms, but the underlying causes could be very different. Bredesen categorized the Alzheimer’s disease into six major types: inflammatory, atrophic, glycotoxic, toxic, vascular and traumatic.
类型⼀：炎症
Type 1: Inflammatory
这种类型往往会在诸如hs-CRP的炎症指标中看出。炎症可能是由于慢性感染，肠漏，不良的饮⻝等导致的。
This type is associated with inflammatory markers such as hs-CRP. The inflammation may be the result of chronic infections, leaky gut, poor diet, etc.
类型⼆：萎缩
Type 2: Atrophic
这种类型与⽀持脑健康的化学物质的减少有关，例如雌⼆醇，睾丸激素，胰岛素，维⽣素D和神经营养蛋⽩。
This type is associated with the decrease of the natural chemicals that support brain health, such as estradiol, testosterone, insulin, vitamin D, and neurotrophins.
类型1.5：糖毒
Type 1.5 Glycotoxic
此类型同时具有类型⼀和类型⼆的特征，因此被称为类型1.5。⻓期⾼位⾎糖会损害细胞和组织，导致炎症（类型⼀）。同时，⾼⽔平的⾎糖引发⾼⽔平的胰岛素，导致胰岛素的阻抗性，降低了胰岛素的效⽤（类型⼆）。
This type has the features of both type 1 and type 2, thus coined type 1.5. Chronically high level of glucose damage cells and tissues, leading to inflammation (type 1). Meanwhile, high level of insulin, resulted from high level of glucose, leads to insulin resistance and reduces the tropic effect of insulin (type 2).
类型三：毒素
Type 3: Toxic
这种类型与接触过多毒素有关，包括汞，过量的铜，霉菌，麻醉剂等。这种类型的阿尔茨海默⽒病刚开始的症状往往不是记忆⼒的丧失，⽽通常是抑郁，⽆法理解指令，不能进⾏简单的计算，找不到词语表达⾃⼰。
This type is related to exposure to toxins, including mercury, high copper levels, mold, anesthetics, etc. This type of Alzheimer’s often begins with symptoms other than memory loss, such as depression, problem with following instructions, calculating, or finding words.
类型四：⾎管
Type 4: Vascular
医学界曾认为⾎管疾病与阿尔茨海默⽒病之间没有任何联系。现在发现，慢性⾎管疾病对阿尔茨海默⽒病的影响极⼤。
The medical field used to think there is no connection between vascular disease and Alzheimer’s. However, it has becoming increasingly clear that chronic vascular disease greatly contribute to Alzheimer’s.
类型五：创伤
Type 5: Traumatic
当⼤脑受到重创时，会产⽣淀粉样蛋⽩。在许多情况下，淀粉样蛋⽩会随着时间的流逝⽽⾃我清除，许多橄榄球运动员会有这种情况发⽣，但这种类型更多的是有过量的tau蛋⽩。
When the brain is traumatized, amyloid is produced as a response. In many cases, amyloid tends to clear itself over time, such as the cases with many football players, but this type is more associated with the tangles made of tau protein.
因为我和⽗亲之间的相似， 我⼀直怀疑我会是⽼年痴呆症基因APOE4的携带者。因此当结果显示我确实携带该基因时，我并没有感到惊讶。但我没有想到的是，我最⼤的⻛险是患上1.5型阿尔茨海默⽒症：糖毒型，我的⾎糖和胰岛素都过⾼。我的⽣活⽅式还算健康，⽽且从来不喜欢甜⻝。这让我倍感震惊。值得⼀提的是，按照传统的医学标准，我的⾎糖和胰岛素仍处于“正常范围”内。但是就患痴呆症的⻛险⽽⾔，我已经接近红⾊区域了。
I have long suspected I’d have APOE4 gene, the Alzheimer’s gene, because of the striking similarities I have with dad. So I was not surprised when the test confirmed I indeed possess the gene. What I did not expect was that my highest risk was developing type 1.5 Alzheimer’s: Glycotoxic. I have high glucose and high insulin. I have always maintained a pretty healthy lifestyle, and never liked sweets. So this took me by surprise. It’s worth noting that both my glucose and insulin were still in the “normal range” by traditional standard. But in terms of risk for developing dementia, I was already approaching the red zone.
以下是我得到的⼀些建议，我相信这些建议对所有的⼈都应该有所启示和帮助：
Here are some of the advice given to me as a result of my conditions, which I believe could be helpful for majority of people:
1. 从晚餐结束到早餐开始⾄少禁⻝14⾄16个⼩时。
2. 睡前⾄少禁⻝3个⼩时。
3. 尽量减少简单碳⽔化合物（糖，甜⻝，⾯包（⽩⾊和棕色），⽩⽶饭，⽩⼟⾖（可以少量⻝⽤红薯和其他有⾊⼟⾖），软饮料，酒精，糖果，蛋糕，加⼯⻝品以及其他任何含简单碳⽔化合物的⻝物。
4. ⼤多数饮⻝应来⾃⾎糖指数低于35的⻝物。
5. ⾮淀粉类蔬菜应是饮⻝中最⼤的部分。
6. 避免喝果汁，吃整个⽔果或打碎的⽔果，但不要太甜。
7. 尽可能避免麸质和乳制品。
8. 多⻝⼊纤维，包括可溶和不可溶。
9. 多吃⾹菜和其他⼗字花科蔬菜来帮助排毒。
10. ⻝⽤健康脂肪，例如⽜油果，坚果，橄榄油，种⼦类等。
11. 避免加⼯⻝品。
12. 将⾁作为调味品，⽽不是主菜。
13. 确保有⾜够的维⽣素D。
14. 每周⾄少锻炼5⾄6次，每次⾄少30⾄60分钟。
15. 减轻压⼒。
16. 有充⾜的恢复性睡眠。
17. 多做脑⼒训练。
1. Fast for at least 14 to 16 hours between the end of dinner and beginning of breakfast。
2. Fast at least 3 hours before going to bed.
3. Minimize simple carbohydrates (sugar, sweet treats, bread (white and brown), white rice, white potatoes (OK to eat sweet potatoes and other colored potatoes in small quantities), soft drinks, alcohol, candy, cakes, processed foods, and anything else with simple carbohydrates.
4. Most of the diet should come from foods that have a glycemic index under 35.
5. Non-starchy vegetables should be the biggest part of the diet.
6. Avoid fruit juices, eat whole fruits or smoothies, but not too sweet.
7. Avoid gluten and dairy to the extent possible.
8. Include a lot of fiber, both soluble and insoluble.
9. Reduce toxins by eating cilantro and other cruciferous vegetables.
10. Include good fats such as avocado, nuts, olive oil, seeds, etc.
11. Avoid processed foods.
12. Eat meat as a condiment, not a main course.
13. Make sure to have optimal vitamin D level.
14. Exercise 5 to 6 times a week for at least 30 to 60 minutes.
15. Reduce stress.
16. Have plenty of restorative sleep.
17. Do mental exercises.
我们已经了解的事实是，⽼年痴呆患者在出现第⼀个症状的⼏⼗年前，不是⼏年，是⼏⼗年之前，⼤脑就已经开始变化了。所以关注健康，改掉不好的⽣活⽅式永远不会太早。毕竟，预防要⽐治疗有效得多。
What we now know for a fact is that your brain has already started to change decades, not years, but decades before the first symptom of dementia. It is never too early to start paying attention and implementing healthy lifestyles. After all, prevention is exponentially more effective than treatment.
