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在任何年龄,照顾好大脑健康都非常重要。

Looking after the health of your brain is important at any age. 

保持大脑健康  /  Keep your brain healthy

在任何年龄,照顾好大脑健康都非常重要。

有证据表明,特别是人到中年,采取行动,追求更健康的生活方式,可以降低出现痴呆症以及糖尿病、心脏病和中风等其它疾病的风险。

Looking after the health of your brain is important at any age. 

Evidence shows that taking action to adopt a healthier lifestyle, particularly during mid-life, may reduce your risk of developing dementia, as well as other conditions such as diabetes, heart disease and stroke.

 

尽量增进大脑健康的5个简单步骤介绍了您可以在日常生活中采取的一些小步骤,这些步骤可以切实给大脑健康-以及您的身心健康-带来不同。 

  • 第一步 - 照顾好您的心脏
  • 第二步 - 积极活动
  • 第三步 - 对大脑做出智力挑战
  • 第四步 - 遵照健康的饮食
  • 第五步 - 享受社交活动

5 Simple Steps to Maximise Your Brain Health looks at small steps that you can take in your everyday life that will make a real difference to your brain health – and the health of your heart and body. 

  • Step One - Look after your heart
  • Step Two - Be physically active
  • Step Three - Mentally challenge your brain
  • Step Four - Follow a healthy diet
  • Step Five - Enjoy social activity

 

点击阅读/下载: 我可以怎样保护大脑健康?

Click to read/download:  How can I keep my brain healthy?

 

我可以怎样保护大脑健康?   /  How can I keep my brain healthy?

有5个简单步骤可以切实给您的大脑健康带来不同。
为了保持大脑健康,帮助降低痴呆症风险,您可以:

These are 5 Simple Steps that can make a real difference to the health of your brain. 
To keep your brain healthy, and help reduce your risk of dementia, you can:

 

第一步 - 照顾好您的心脏

益于心,益于脑。因此,定期接受体验非常重要。定期检查血压、胆固醇、血糖和体重,并且遵照医务人员的医嘱。如果您吸烟,请寻求帮助来戒烟。 

Step One - Look after your heart
What’s good for the heart is good for the brain. So it’s important to have regular health checks. Get your blood pressure, cholesterol, blood sugar and weight checked regularly, and follow the advice of your health professional.  If you smoke, seek help to quit. 

 

第二步 - 积极活动

锻炼可以促进大脑健康。在一周大部份天中(最好在所有天中),力求至少做30分钟中等强度的活动。如果您目前没有做任何体力活动,开始先做一些活动,然后循序渐进,逐渐增加。

Step Two - Be physically active
Exercise gives the brain a healthy boost. Aim for at least 30 minutes of moderate-intensity activity on most, preferably all days of the week.  If you are currently not doing any physical activity, start by doing some and slowly building it up.

 

第三步 - 对大脑做出智力挑战

大脑喜欢处理未知的事物,因此要保持大脑活跃,这一点很重要。学习新的东西或者尝试新的活动,经常对大脑提出挑战。 

Step Three - Mentally challenge your brain
The brain likes to tackle something it doesn’t know, so it’s important to keep it active.  Challenge your brain often by learning something new or trying a new activity. 

 

第四步 - 遵照健康的饮食

饮食可能会影响大脑健康,因此要遵照健康的饮食。多吃蔬菜,吃一些水果,每周试着吃两次多脂鱼肉,限制食用饱合脂肪高的食物,如油炸食物和外卖食物。如果您喝酒的话,请限制为任何一天不超过2杯标准量。

Step Four - Follow a healthy diet
What you eat can affect your brain, so follow a healthy diet. Eat plenty of vegetables and enjoy some fruit, try oily fish twice a week, and limit foods high in saturated fat, such as fried and take-away foods.   And if you drink alcohol, limit it to no more than 2 standard drinks on any day.

 

第五步 - 享受社交活动

参加社交活动,与社区和亲友保持联系,有益于大脑健康。
结合智力活动和体力活动的社交活动-如跳舞或打乒乓球,甚至可以给大脑带来更大益处。 

Step Five - Enjoy social activity
Participating in social activities and being connected with your community, family and friends is good for your brain.   
Social activities that combine mental activity and physical activity, such as dancing or table tennis, provide even greater benefits for your brain. 

 

点击阅读/下载: 尽量增进 大脑健康的 5个简单步骤

Click to read/download: 5 Simple Steps to Maximise Your Brain Health

 

“您的大脑非常重要”社区信息讨论会  /  Your Brain Matters community information session

这一社区意识项目说明健康生活方式的重要性,介绍如何可以帮助改善大脑健康,降低出现痴呆症的风险。

(讨论会有人数限制)。

有关详情,请致电全国痴呆症帮助热线,电话:1800 100 500

A community awareness program about the importance of a healthy lifestyle and how it may help improve brain health and reduce the risk of developing dementia.

(Sessions are subject to capacity).

For more information, call the National Dementia Helpline on 1800 100 500.

 

小应用  /  BrainyApp

BrainyApp小应用由澳大利亚阿耳兹海默氏病协会与Bupa健康基金会合作开发,旨在提高人们对阿耳兹海默氏病以及其它类型痴呆症的风险因素的认识,帮助您保持大脑健康。

给您的大脑健康评分,追踪大脑健康情况!使用BrainyApp调查,了解您的大脑健康情况,并且完成各项活动,观察您的大脑健康分数增加。

BrainyApp was developed by Alzheimer's Australia in partnership with Bupa Health Foundation to raise awareness of the risk factors for Alzheimer's disease and other types of dementia, and to help you be brain healthy.

Rate and track your brain health!  Use the BrainyApp survey to find out how brain healthy you are and complete the Activities to watch your brain health score rise.

BrainyApp小应用可供Apple和Android装置免费下载。

BrainyApp is available for Apple and Android devices for FREE.

 

什么是痴呆症  /  What is dementia?

点击阅读/下载: 什么是痴呆症?

Click to read/download:  What is dementia?

 

详情  /  For more information

致电全国痴呆症帮助热线电话:

1800 100 500

Call the National Dementia Helpline on

1800 100 500

 

口笔译服务处

131 450

Translating and Interpreting Service

131 450

Call the National Dementia Helpline on 1800 100 500 for questions, information, advice.

 

Your Brain Matters was supported by funding from the Australian Government under the Chronic Disease Prevention and Service Improvement Fund from July 2012 to June 2015.

DCRC

 

Dementia Australia would like to acknowledge the Aboriginal people as the traditional custodians and carers of the country of Australia.