人不會無緣無故患老年癡呆？研究發現：患有老年癡呆，或離不開這3點【中老年心語】#養老 #幸福#人生 #晚年幸福 #深夜#讀書 #養生 #佛 #為人處世#哲理
中老年心語
[{'start': '1470.200', 'end': '1472.466', 'text': 'Well, that’s all we’re sharing today.'}, {'start': '1472.833', 'end': '1473.966', 'text': 'Thank you for watching. I'}, {'start': '1474.366', 'end': '1476.300', 'text': 'hope that what I shared today will touch'}, {'start': '1476.600', 'end': '1477.833', 'text': 'you. For'}, {'start': '1478.566', 'end': '1480.333', 'text': 'those who haven’t subscribed yet, don’t'}, {'start': '1480.633', 'end': '1481.966', 'text': 'forget to click subscribe.'}, {'start': '1482.366', 'end': '1482.966', 'text': 'In this way,'}, {'start': '1482.966', 'end': '1484.866', 'text': 'we can accompany you every day.'}, {'start': '1485.566', 'end': '1486.833', 'text': 'Let us grow together, be'}, {'start': '1487.266', 'end': '1489.966', 'text': 'happy together, and grow old together!'}, {'start': '1490.666', 'end': '1492.266', 'text': 'See you next time.'}, {'start': '11.800', 'end': '14.933', 'text': 'Hello everyone, this is the Heart Words of the Middle-aged and Elderly.'}, {'start': '15.033', 'end': '16.800', 'text': 'We will accompany you every day!'}, {'start': '17.633', 'end': '20.633', 'text': 'People don’t get Alzheimer’s disease for no reason.'}, {'start': '20.933', 'end': '23.633', 'text': 'Research has found that Alzheimer’s disease may be'}, {'start': '23.666', 'end': '25.700', 'text': 'caused by these reasons. Did'}, {'start': '26.066', 'end': '27.200', 'text': 'you know?'}, {'start': '27.633', 'end': '29.533', 'text': 'As of 2020, there are more than 190 million'}, {'start': '29.733', 'end': '32.733', 'text': 'elderly people over the age of 65 in China,'}, {'start': '35.066', 'end': '38.000', 'text': 'and nearly 20 million of them'}, {'start': '38.000', 'end': '39.500', 'text': "suffer from Alzheimer's disease."}, {'start': '39.866', 'end': '42.933', 'text': 'In other words, one in 10 elderly people'}, {'start': '43.000', 'end': '46.533', 'text': "is struggling with memory loss. What's even"}, {'start': '46.933', 'end': '48.733', 'text': 'more disturbing is that one in'}, {'start': '50.666', 'end': '52.033', 'text': 'two elderly people in their 80s is at'}, {'start': '53.933', 'end': '55.733', 'text': "risk of developing Alzheimer's disease!"}, {'start': '56.166', 'end': '58.300', 'text': 'This is not alarmist talk,'}, {'start': '58.533', 'end': '61.900', 'text': 'but real data released by the National Health Commission.'}, {'start': '62.266', 'end': '63.566', 'text': 'Have you noticed that the'}, {'start': '63.666', 'end': '66.033', 'text': 'elderly around you are increasingly'}, {'start': '66.033', 'end': '67.700', 'text': 'experiencing these situations: Ca'}, {'start': '68.133', 'end': '70.700', 'text': 'n’t find their keys, ask questions repeatedly, say they’re'}, {'start': '71.266', 'end': '73.300', 'text': 'hungry after just having a meal,'}, {'start': '73.733', 'end': '75.633', 'text': 'can’t call out the names of acquaintances,'}, {'start': '75.733', 'end': '78.000', 'text': 'and don’t know how to give their address when they get lost.'}, {'start': '78.433', 'end': '80.533', 'text': 'Many people would say: Well,'}, {'start': '80.766', 'end': '83.200', 'text': 'this is what happens when you get old, it’s because you have a bad memory.'}, {'start': '83.633', 'end': '85.600', 'text': 'But is it really that simple?'}, {'start': '86.133', 'end': '88.300', 'text': 'An aunt I know just'}, {'start': '88.300', 'end': '90.000', 'text': 'turned 70 this year.'}, {'start': '90.433', 'end': '93.066', 'text': 'She was an elementary school teacher when she was young, and'}, {'start': '93.066', 'end': '94.933', 'text': 'she has been teaching for 30 years. She has a'}, {'start': '95.033', 'end': '96.533', 'text': 'very good memory.'}, {'start': '96.966', 'end': '98.166', 'text': 'But in the past year,'}, {'start': '98.233', 'end': '100.800', 'text': 'she has changed - she talks less, her'}, {'start': '100.800', 'end': '102.600', 'text': 'facial expressions have become duller,'}, {'start': '102.666', 'end': '104.633', 'text': 'and she often forgets where her home is. At'}, {'start': '105.000', 'end': '107.233', 'text': 'first, her family thought it was just'}, {'start': '107.233', 'end': '108.833', 'text': '"old age",'}, {'start': '108.933', 'end': '110.200', 'text': 'until one day,'}, {'start': '110.266', 'end': '112.433', 'text': 'she stood at the door of her house,'}, {'start': '112.433', 'end': '114.133', 'text': "but couldn't tell the house number."}, {'start': '114.533', 'end': '117.100', 'text': 'After the doctor examined her, he diagnosed her with:'}, {'start': '117.266', 'end': '119.333', 'text': "early Alzheimer's disease,"}, {'start': '119.333', 'end': '121.200', 'text': 'also known as senile dementia.'}, {'start': '121.600', 'end': '123.400', 'text': 'This is not a momentary thing,'}, {'start': '123.533', 'end': '125.766', 'text': 'but the result of many years. The'}, {'start': '126.200', 'end': '128.633', 'text': 'question is - where does senile dementia'}, {'start': '128.633', 'end': '130.600', 'text': 'begin?'}, {'start': '130.966', 'end': '132.433', 'text': 'How can we prevent it?  In'}, {'start': '133.000', 'end': '135.933', 'text': "today's video, we're going to talk about -"}, {'start': '138.533', 'end': '142.300', 'text': '5 bad habits that you thought were nothing but are actually quietly stealing your memory,'}, {'start': '142.400', 'end': '145.766', 'text': 'as well as practical methods and dietary suggestions to make your brain younger and more flexible.'}, {'start': '148.866', 'end': '152.133', 'text': "1. Alzheimer's disease doesn't come on suddenly!"}, {'start': '152.733', 'end': '156.566', 'text': '90% of the elderly have these 3 bad habits. Do'}, {'start': '157.033', 'end': '160.133', 'text': "you think Alzheimer's disease comes suddenly?"}, {'start': '160.466', 'end': '161.400', 'text': 'No, the'}, {'start': '161.766', 'end': '162.733', 'text': 'doctor said: The'}, {'start': '162.866', 'end': '165.800', 'text': 'brain changes from "clear" to "chaotic"'}, {'start': '165.966', 'end': '168.200', 'text': 'never happens overnight,'}, {'start': '168.366', 'end': '169.733', 'text': 'but is the result of'}, {'start': '169.733', 'end': '171.700', 'text': '"accumulation" and "neglect" day after day.'}, {'start': '172.133', 'end': '174.966', 'text': 'According to statistics from The Lancet Neurology,'}, {'start': '176.066', 'end': '180.333', 'text': "nearly 55% of Alzheimer's cases worldwide"}, {'start': '180.533', 'end': '183.433', 'text': 'are closely related to lifestyle habits'}, {'start': '183.433', 'end': '184.900', 'text': '- that is,'}, {'start': '185.033', 'end': '186.700', 'text': 'we could have avoided'}, {'start': '187.133', 'end': '189.300', 'text': 'these three bad habits that are most likely to be affected'}, {'start': '189.300', 'end': '191.766', 'text': 'but most easily ignored.'}, {'start': '192.433', 'end': '196.366', 'text': '90% of dementia patients have these in common.'}, {'start': '196.600', 'end': '198.033', 'text': 'Please check to see'}, {'start': '198.200', 'end': '201.633', 'text': 'if you are on this path.'}, {'start': '202.033', 'end': '206.133', 'text': '1. When there is a problem with the intestines, the brain is the first to "go on strike."'}, {'start': '206.633', 'end': '210.000', 'text': 'You may not know that our intestines and brains'}, {'start': '210.166', 'end': '212.733', 'text': 'are actually a "two-way communication line."'}, {'start': '213.066', 'end': '214.300', 'text': 'Studies have found that'}, {'start': '214.366', 'end': '218.500', 'text': 'there is a "gut-brain axis" between the brain and the intestine. The'}, {'start': '218.766', 'end': '222.933', 'text': 'intestinal flora releases hundreds of neurotransmitters every day,'}, {'start': '223.000', 'end': '226.133', 'text': 'such as serotonin, dopamine, and GABA, which'}, {'start': '226.166', 'end': '228.766', 'text': 'directly affect our emotions,'}, {'start': '228.766', 'end': '230.600', 'text': 'memory, and learning ability.'}, {'start': '231.000', 'end': '233.100', 'text': 'But when our intestinal environment is'}, {'start': '233.100', 'end': '234.733', 'text': 'damaged, such as:'}, {'start': '235.200', 'end': '237.800', 'text': 'eating high-sugar and high-fat foods for a long time,'}, {'start': '238.200', 'end': '240.833', 'text': 'eating too refined food, not eating vegetables,'}, {'start': '241.266', 'end': '244.333', 'text': 'abusing antibiotics or often constipated - the'}, {'start': '244.766', 'end': '247.200', 'text': 'good bacteria in the intestine are eliminated, and the'}, {'start': '247.200', 'end': '248.833', 'text': 'bad bacteria take the opportunity to breed.'}, {'start': '248.966', 'end': '251.266', 'text': 'They will release'}, {'start': '251.266', 'end': '253.133', 'text': 'toxins such as lipopolysaccharide (LPS) that'}, {'start': '253.266', 'end': '255.633', 'text': 'penetrate the intestinal wall into the blood and'}, {'start': '255.733', 'end': '258.166', 'text': 'further cross the blood-brain barrier to'}, {'start': '258.333', 'end': '262.500', 'text': 'cause brain inflammation and damage neuronal connections. A study'}, {'start': '263.366', 'end': '267.933', 'text': 'published in the Journal of Aging Neuroscience in 2019'}, {'start': '267.933', 'end': '270.100', 'text': 'clearly pointed out: The'}, {'start': '270.566', 'end': '275.300', 'text': "intestinal flora structure of patients with Alzheimer's disease is obviously abnormal, with a"}, {'start': '275.566', 'end': '278.733', 'text': 'decrease in anti-inflammatory bacteria and an increase in inflammatory bacteria, which is'}, {'start': '278.933', 'end': '283.333', 'text': 'highly correlated with lesions in the memory area of \u200b\u200bthe brain.'}, {'start': '284.233', 'end': '287.433', 'text': 'This proves that the connection between the intestine and the brain is'}, {'start': '287.433', 'end': '289.300', 'text': 'not just a theory,'}, {'start': '289.533', 'end': '292.500', 'text': 'but an actual "biological channel."'}, {'start': '292.933', 'end': '295.733', 'text': 'Just like a retired insurance salesman who'}, {'start': '295.866', 'end': '298.166', 'text': 'eats takeout every day after retirement, with'}, {'start': '298.266', 'end': '301.533', 'text': 'more meat and less vegetables, and still boasts that he has a "good appetite".'}, {'start': '301.966', 'end': '302.966', 'text': 'Two years later,'}, {'start': '303.033', 'end': '305.166', 'text': 'he not only suffered from long-term constipation,'}, {'start': '305.166', 'end': '307.600', 'text': 'rough skin and bad temper,'}, {'start': '307.800', 'end': '310.700', 'text': 'but also had a significant decline in memory. The'}, {'start': '311.166', 'end': '313.800', 'text': 'intestinal microecological examination showed that the'}, {'start': '313.933', 'end': '315.900', 'text': 'probiotics were almost zero. The'}, {'start': '316.366', 'end': '318.966', 'text': 'doctor said: "His memory degeneration is'}, {'start': '319.133', 'end': '320.366', 'text': 'likely to'}, {'start': '320.366', 'end': '323.100', 'text': 'start with intestinal flora disorder."'}, {'start': '323.200', 'end': '324.933', 'text': 'So, do not underestimate'}, {'start': '324.933', 'end': '327.233', 'text': 'what you eat. If the'}, {'start': '327.566', 'end': '330.000', 'text': 'intestines are messy, the brain will be messy. It is'}, {'start': '330.466', 'end': '333.000', 'text': 'recommended to eat more natural foods,'}, {'start': '333.000', 'end': '335.000', 'text': 'whole grains, and fermented products'}, {'start': '335.200', 'end': '339.966', 'text': 'such as sweet potatoes, brown rice, yogurt, kimchi, and natto.'}, {'start': '340.066', 'end': '344.100', 'text': 'Eat more vegetables and fruits to supplement dietary fiber.'}, {'start': '344.266', 'end': '348.233', 'text': 'Protecting the intestines is the first step to protecting the brain.'}, {'start': '348.833', 'end': '352.100', 'text': '2. If the brain is not used, it will "shut down by itself."'}, {'start': '352.566', 'end': '355.633', 'text': 'Have you found that if life after retirement'}, {'start': '355.800', 'end': '357.933', 'text': 'becomes unchallenging, and you'}, {'start': '358.033', 'end': '361.833', 'text': 'just chase TV series, sit, eat and sleep all day, your'}, {'start': '362.066', 'end': '364.300', 'text': 'brain will really become more and more "lazy."'}, {'start': '364.666', 'end': '365.633', 'text': 'Why?'}, {'start': '365.933', 'end': '368.333', 'text': 'Because the brain is like a computer. If it is'}, {'start': '368.566', 'end': '371.000', 'text': 'not turned on or running for a long time, the'}, {'start': '371.200', 'end': '374.933', 'text': 'data will be stuck and the connection will be broken.'}, {'start': '375.366', 'end': '378.100', 'text': 'This part includes three key traps:'}, {'start': '378.533', 'end': '381.200', 'text': 'First, lack of cognitive stimulation:'}, {'start': '381.600', 'end': '382.800', 'text': 'Studies have shown that'}, {'start': '382.866', 'end': '386.233', 'text': 'if the synaptic connections in the brain are not used for a long time,'}, {'start': '386.266', 'end': '388.800', 'text': '"synaptic pruning" will occur. The'}, {'start': '388.966', 'end': '391.300', 'text': 'connection will be automatically disconnected, the'}, {'start': '391.300', 'end': '393.633', 'text': 'signal transmission efficiency will decrease, and the'}, {'start': '393.800', 'end': '397.000', 'text': 'learning and memory abilities will be significantly reduced.'}, {'start': '397.400', 'end': '400.333', 'text': 'Just like a lady who used to work in finance,'}, {'start': '400.400', 'end': '403.266', 'text': 'after retirement, she stopped reading newspapers, reading books, and'}, {'start': '403.266', 'end': '405.100', 'text': 'learning new mobile phone functions. She only'}, {'start': '405.333', 'end': '409.366', 'text': 'filled her time by playing mahjong and watching TV every day.'}, {'start': '409.800', 'end': '413.300', 'text': 'Three years later, she began to ask the same question repeatedly,'}, {'start': '413.400', 'end': '415.200', 'text': "couldn't remember the WiFi password,"}, {'start': '415.400', 'end': '417.933', 'text': "and couldn't even distinguish the names of her family members."}, {'start': '418.733', 'end': '421.533', 'text': 'The doctor said: "This is not natural aging,'}, {'start': '421.733', 'end': '424.233', 'text': 'but because of lack of stimulation in the brain, which'}, {'start': '424.266', 'end': '425.800', 'text': 'leads to gray matter atrophy.'}, {'start': '425.800', 'end': '426.333', 'text': '"'}, {'start': '426.533', 'end': '428.700', 'text': 'Second, lack of sleep:'}, {'start': '429.166', 'end': '430.300', 'text': 'Did you know?  The'}, {'start': '430.666', 'end': '433.500', 'text': '"garbage" accumulated in the brain during the day,'}, {'start': '433.500', 'end': '435.033', 'text': 'such as beta-amyloid protein,'}, {'start': '437.000', 'end': '440.366', 'text': 'will only be cleared out through the cerebrospinal fluid system during sleep.'}, {'start': '440.766', 'end': '443.000', 'text': 'A study published in the'}, {'start': '443.000', 'end': '444.300', 'text': 'journal Science pointed out that'}, {'start': '444.466', 'end': '447.333', 'text': 'people who sleep less than 6 hours a night have'}, {'start': '447.566', 'end': '450.900', 'text': 'significantly reduced efficiency in clearing toxins from the brain, and their'}, {'start': '451.066', 'end': '455.500', 'text': "risk of developing Alzheimer's disease is more than doubled."}, {'start': '455.966', 'end': '458.600', 'text': 'Staying up late or having restless sleep for a long time'}, {'start': '458.766', 'end': '461.800', 'text': 'will not only affect emotions and concentration, but'}, {'start': '461.933', 'end': '464.233', 'text': 'also make the brain more and more "dirty".  It is'}, {'start': '464.733', 'end': '468.533', 'text': "recommended that the elderly go to bed before 11 o'clock every night to"}, {'start': '468.800', 'end': '471.966', 'text': 'ensure 6 to 7 hours of deep sleep. A'}, {'start': '472.200', 'end': '475.600', 'text': '20-30 minute nap at noon can'}, {'start': '475.666', 'end': '477.900', 'text': 'help the brain recover function.'}, {'start': '478.333', 'end': '480.366', 'text': 'Third, vision deterioration:'}, {'start': '480.933', 'end': '484.800', 'text': 'You may not think that blurred vision will affect the brain,'}, {'start': '485.000', 'end': '488.633', 'text': 'but studies have long pointed out that reduced visual stimulation'}, {'start': '488.800', 'end': '492.633', 'text': 'will lead to a decrease in brain visual cortex activity and'}, {'start': '492.833', 'end': '495.166', 'text': 'memory area degeneration.'}, {'start': '495.600', 'end': '498.600', 'text': 'According to'}, {'start': '498.600', 'end': '500.000', 'text': 'a follow-up study in the American Journal of Ophthalmology, after long-term observation of'}, {'start': '500.200', 'end': '503.000', 'text': 'more than 8,000 elderly people, it was'}, {'start': '503.000', 'end': '505.366', 'text': 'found that:'}, {'start': '505.800', 'end': '507.700', 'text': 'Decreased visual sensitivity'}, {'start': '507.866', 'end': '512.233', 'text': 'often occurs 10 to 12 years earlier than the onset of dementia.'}, {'start': '512.633', 'end': '516.300', 'text': "In other words, when a person's vision begins to deteriorate"}, {'start': '516.466', 'end': '521.033', 'text': ', blurred vision, sensitivity to light or narrowing of field of vision,'}, {'start': '521.200', 'end': '524.233', 'text': 'the brain may have been quietly degenerating.'}, {'start': '524.633', 'end': '528.133', 'text': 'Therefore, do not ignore these situations:'}, {'start': '528.533', 'end': '529.933', 'text': 'blurred vision, fear of light and'}, {'start': '530.266', 'end': '531.566', 'text': 'tears,'}, {'start': '531.933', 'end': '535.333', 'text': 'cataracts and glaucoma that are not treated for a long time, have an'}, {'start': '535.733', 'end': '538.600', 'text': 'eye examination at least once a year to see'}, {'start': '538.800', 'end': '540.300', 'text': 'the world clearly, which is'}, {'start': '540.400', 'end': '542.966', 'text': 'also to keep the brain "awake".'}, {'start': '543.666', 'end': '545.400', 'text': '3. Drinking too little water makes your'}, {'start': '545.666', 'end': '549.400', 'text': 'brain always in "low-battery mode" like a mobile phone.'}, {'start': '549.833', 'end': '551.766', 'text': '"Don\'t drink if you\'re not thirsty"'}, {'start': '551.833', 'end': '554.100', 'text': 'is the easiest'}, {'start': '554.100', 'end': '556.366', 'text': 'but most dangerous habit for the elderly.'}, {'start': '557.266', 'end': '560.033', 'text': 'In fact, when you feel thirsty, your'}, {'start': '560.166', 'end': '562.500', 'text': 'body is already slightly dehydrated. The'}, {'start': '562.966', 'end': '564.800', 'text': 'brain is'}, {'start': '564.800', 'end': '566.900', 'text': 'one of the most sensitive organs in the body to water, and'}, {'start': '567.633', 'end': '569.733', 'text': '75% of it is water.'}, {'start': '570.233', 'end': '572.233', 'text': 'Insufficient water can lead to:'}, {'start': '572.733', 'end': '575.833', 'text': 'Thick blood and poor oxygen supply to the brain.'}, {'start': '576.333', 'end': '579.366', 'text': 'Decreased efficiency of neuronal signal transmission.'}, {'start': '579.800', 'end': '584.166', 'text': 'Poor cognitive function, slower reactions, and low mood.'}, {'start': '584.600', 'end': '587.100', 'text': 'In the long run, it can even lead to brain atrophy!'}, {'start': '587.633', 'end': '591.566', 'text': '"European Journal of Clinical Nutrition": If you don\'t drink enough water, your'}, {'start': '591.800', 'end': '593.400', 'text': 'brain will "stuck" The'}, {'start': '593.800', 'end': '596.933', 'text': 'British "European Journal of Clinical Nutrition"'}, {'start': '596.933', 'end': '599.400', 'text': 'once published a study pointing out that:'}, {'start': '599.933', 'end': '602.833', 'text': 'Elderly people who do not consume enough water every day have significantly poorer indicators'}, {'start': '603.033', 'end': '606.600', 'text': 'such as memory, attention, and executive function.'}, {'start': '609.400', 'end': '612.400', 'text': 'Further imaging observations also found that'}, {'start': '612.566', 'end': '616.400', 'text': 'mild dehydration can cause a significant shrinkage in the gray matter area of \u200b\u200bthe brain, and it is'}, {'start': '618.433', 'end': '621.966', 'text': 'even related to brain atrophy in the long run.'}, {'start': '622.400', 'end': '625.500', 'text': 'There was a designer who'}, {'start': '625.633', 'end': '628.300', 'text': 'only drank 500ml of water a day because he was afraid of nocturia. As a'}, {'start': '628.466', 'end': '631.833', 'text': 'result, in just two years, not only did his thinking slow down,'}, {'start': '632.000', 'end': '634.766', 'text': 'but he was also diagnosed with mild brain atrophy. It is'}, {'start': '635.200', 'end': '636.600', 'text': 'recommended that the elderly:'}, {'start': '637.133', 'end': '640.166', 'text': 'Even if you are not thirsty, you should "actively replenish water" and'}, {'start': '640.666', 'end': '645.666', 'text': 'control the amount of water you drink to 1500-1700ml'}, {'start': '645.666', 'end': '647.800', 'text': '(about 6-8 glasses of water) every day.'}, {'start': '648.233', 'end': '652.433', 'text': 'Boiled water is best, and avoid strong tea and sugary drinks.'}, {'start': '652.833', 'end': '653.633', 'text': 'Water is the'}, {'start': '653.733', 'end': '657.633', 'text': 'cheapest and most easily overlooked brain tonic.'}, {'start': '658.033', 'end': '660.533', 'text': 'In short: These 3 bad habits'}, {'start': '660.633', 'end': '662.966', 'text': 'are slowly stealing your memory'}, {'start': '663.333', 'end': '666.733', 'text': '1. The intestines are messy, and the brain is damaged. 2. The brain "automatically sleeps" if you'}, {'start': '667.133', 'end': '671.400', 'text': "don't use your brain, don't sleep, and don't see the world clearly."}, {'start': '673.800', 'end': '678.900', 'text': "3. If you don't drink water, your brain will always be on red power like a mobile phone"}, {'start': '679.366', 'end': '680.633', 'text': 'How many did you get?'}, {'start': '681.200', 'end': '683.433', 'text': "Alzheimer's disease does not occur suddenly."}, {'start': '683.533', 'end': '687.166', 'text': 'It is the result of your daily eating, drinking, defecating, urinating, sleeping and walking.'}, {'start': '690.366', 'end': '693.733', 'text': 'From today on, change these 3 bad habits to'}, {'start': '693.833', 'end': '700.300', 'text': 'buy yourself 5 more years of lucidity and 10 more years of dignified old age.'}, {'start': '701.233', 'end': '703.400', 'text': '3. If you want to save your brain,'}, {'start': '703.600', 'end': '706.500', 'text': 'the sooner you start these 3 things, the better.'}, {'start': '706.866', 'end': '708.133', 'text': 'We know that'}, {'start': '708.233', 'end': '710.800', 'text': "Alzheimer's disease does not happen suddenly."}, {'start': '710.866', 'end': '713.500', 'text': 'It is often accumulated bit by bit from the details in life.'}, {'start': '716.066', 'end': '719.033', 'text': 'So the question is - how can we remedy it?'}, {'start': '719.433', 'end': '720.733', 'text': 'Doctors remind that'}, {'start': '720.966', 'end': '724.100', 'text': 'if you want to protect your memory,'}, {'start': '724.100', 'end': '725.933', 'text': 'mobility and clarity, the'}, {'start': '726.033', 'end': '729.400', 'text': 'truly effective way is not to buy supplements, take'}, {'start': '729.533', 'end': '733.833', 'text': 'injections or take medicine, but to do the following 3 things.'}, {'start': '734.166', 'end': '736.733', 'text': 'The earlier you start, the better the effect.'}, {'start': '737.433', 'end': '741.600', 'text': '1. Eat the right food, and it is not a dream to have a brain that is 7 years younger. Only when the intestines are'}, {'start': '742.033', 'end': '745.000', 'text': 'well maintained can the brain be healthy. Eating'}, {'start': '745.433', 'end': '746.600', 'text': 'right'}, {'start': '746.666', 'end': '749.900', 'text': 'is the most important "slow medicine" for preventing Alzheimer\'s disease.  The "brain-boosting diet"'}, {'start': '750.366', 'end': '753.033', 'text': 'widely praised by the medical community in recent years, the'}, {'start': '754.366', 'end': '758.166', 'text': 'MIND diet (also known as the MIND diet),'}, {'start': '758.266', 'end': '762.166', 'text': 'is specially designed to delay brain degeneration.'}, {'start': '762.533', 'end': '764.700', 'text': 'This diet combines the'}, {'start': '764.700', 'end': '768.300', 'text': 'principles of the Mediterranean diet and the DASH diet. It'}, {'start': '768.466', 'end': '770.300', 'text': 'does not rely on magical ingredients,'}, {'start': '770.533', 'end': '773.266', 'text': 'but only on daily food combinations,'}, {'start': '773.266', 'end': '775.200', 'text': 'frequency and simple execution.'}, {'start': '775.733', 'end': '778.066', 'text': 'According to a study of more than 900'}, {'start': '778.066', 'end': '779.766', 'text': 'elderly people:'}, {'start': '780.200', 'end': '784.933', 'text': 'Those who strictly implement it have a 53% lower risk of dementia.'}, {'start': '785.833', 'end': '788.033', 'text': 'Even if they just follow it loosely, the'}, {'start': '788.233', 'end': '791.733', 'text': 'risk can be reduced by about 35%. The'}, {'start': '792.433', 'end': '796.233', 'text': 'average brain age of those who persist in it for a long time is'}, {'start': '796.233', 'end': '798.900', 'text': 'about 7 years younger than their actual age.'}, {'start': '799.333', 'end': '800.866', 'text': 'This is a'}, {'start': '800.866', 'end': '804.200', 'text': 'real study published in the Journal of the American Academy of Neurology,'}, {'start': '804.400', 'end': '807.400', 'text': 'proving that this is not just a diet trend,'}, {'start': '807.733', 'end': '810.800', 'text': 'but a scientific strategy with clear effects.'}, {'start': '811.233', 'end': '813.500', 'text': 'So, how should we eat it specifically?'}, {'start': '813.933', 'end': '816.800', 'text': '10 kinds of brain-boosting foods (should be eaten regularly):'}, {'start': '817.233', 'end': '820.233', 'text': 'Green leafy vegetables (at least one serving per day)'}, {'start': '820.666', 'end': '823.133', 'text': 'Other vegetables (one serving'}, {'start': '823.600', 'end': '825.966', 'text': 'per day) Whole grains'}, {'start': '826.333', 'end': '828.600', 'text': '(three servings per day) Nuts (a small handful'}, {'start': '829.066', 'end': '833.433', 'text': 'per day) Berries (twice a week, such as blueberries and strawberries)'}, {'start': '833.966', 'end': '836.133', 'text': 'Beans (three times a'}, {'start': '836.533', 'end': '838.633', 'text': 'week) Chicken (twice'}, {'start': '839.033', 'end': '842.700', 'text': 'a week) Fish (once a week, deep-sea fish is recommended)'}, {'start': '843.166', 'end': '845.533', 'text': 'Olive oil (as the main oil) Red'}, {'start': '846.066', 'end': '850.133', 'text': 'wine (no more than one glass a day, or not at all)'}, {'start': '850.566', 'end': '853.333', 'text': '5 kinds of brain-damaging foods should be reduced:'}, {'start': '853.800', 'end': '855.900', 'text': 'Butter, margarine'}, {'start': '856.366', 'end': '859.366', 'text': 'Fried foods (fried chicken, French fries)'}, {'start': '859.966', 'end': '862.133', 'text': 'Cheese, heavy dairy products'}, {'start': '862.600', 'end': '864.200', 'text': 'Sweets and pastries'}, {'start': '864.666', 'end': '868.600', 'text': 'Processed meat (ham, bacon, sausage)'}, {'start': '869.133', 'end': '870.766', 'text': 'This is not to restrict you from eating,'}, {'start': '870.966', 'end': '872.966', 'text': 'but to help you establish a'}, {'start': '872.966', 'end': '875.200', 'text': 'diet that is more suitable for the brain:'}, {'start': '875.366', 'end': '879.400', 'text': 'Not excessive, not too refined, not processed, and less sugar and oil. A'}, {'start': '880.366', 'end': '882.200', 'text': '70-year-old aunt'}, {'start': '882.400', 'end': '885.233', 'text': 'followed this dietary advice for three months.'}, {'start': '885.333', 'end': '887.600', 'text': 'Not only did her blood pressure and blood sugar drop, she'}, {'start': '887.800', 'end': '892.233', 'text': 'no longer had difficulty falling asleep at night, and her memory was significantly improved.'}, {'start': '892.600', 'end': '895.500', 'text': 'She said it well: "It\'s not about taking health supplements,'}, {'start': '895.666', 'end': '898.166', 'text': 'but eating what people should eat."'}, {'start': '898.666', 'end': '902.300', 'text': '2. When it comes to hydrating, you must "take the initiative"'}, {'start': '902.766', 'end': '906.366', 'text': 'We mentioned before: Not thirsty ≠ Not dehydrated. The'}, {'start': '906.566', 'end': '909.933', 'text': 'elderly should develop the habit of "actively replenishing water". The'}, {'start': '910.400', 'end': '913.566', 'text': '"European Journal of Clinical Nutrition" pointed out:'}, {'start': '914.033', 'end': '917.766', 'text': 'Mild dehydration can lead to decreased concentration and'}, {'start': '917.766', 'end': '918.933', 'text': 'slow thinking.'}, {'start': '919.433', 'end': '922.233', 'text': 'In the long run, it will also cause'}, {'start': '922.233', 'end': '925.333', 'text': 'shrinkage of the gray matter area of \u200b\u200bthe brain and decreased cognitive ability.'}, {'start': '925.800', 'end': '928.600', 'text': 'But many elders really don’t like to drink water. There are'}, {'start': '928.733', 'end': '930.633', 'text': 'roughly three reasons:'}, {'start': '931.033', 'end': '932.966', 'text': 'Don’t want to go to the toilet too often Do'}, {'start': '933.366', 'end': '935.400', 'text': 'n’t drink if you don’t feel thirsty'}, {'start': '935.800', 'end': '938.566', 'text': 'Think that "drinking tea or soup is fine".'}, {'start': '938.933', 'end': '941.300', 'text': 'In fact, these concepts are wrong. The'}, {'start': '941.633', 'end': '944.200', 'text': 'correct recommendations for drinking water are as follows:'}, {'start': '944.633', 'end': '946.733', 'text': 'Recommended daily water intake:'}, {'start': '947.133', 'end': '951.733', 'text': 'General elderly people: 1500~1700 ml,'}, {'start': '952.166', 'end': '956.366', 'text': 'evenly distributed in 5~6 times, don’t drink it all at once'}, {'start': '956.766', 'end': '961.400', 'text': 'Priority: warm water, boiled water, light tea'}, {'start': '961.866', 'end': '966.500', 'text': "Those with kidney disease and heart disease need to adjust according to the doctor's advice"}, {'start': '966.933', 'end': '968.833', 'text': 'These drinking methods should be avoided: Drinking'}, {'start': '969.333', 'end': '972.633', 'text': 'ice water on an empty stomach after waking up (irritating the gastrointestinal tract) Drinking'}, {'start': '973.166', 'end': '976.400', 'text': 'a lot of water before going to bed (easy to cause nocturia)'}, {'start': '976.866', 'end': '979.500', 'text': 'Drinking only soup and beverages for a long time'}, {'start': '979.633', 'end': '981.833', 'text': 'without drinking water (high sodium content)'}, {'start': '982.333', 'end': '986.033', 'text': 'You can prepare a graduated water cup to remind yourself:'}, {'start': '986.400', 'end': '990.700', 'text': 'Drink a glass in the morning, noon, and before dusk'}, {'start': '991.066', 'end': '993.133', 'text': 'Your brain will thank you'}, {'start': '993.833', 'end': '996.666', 'text': '3. The more you exercise your brain, the more flexible it will be.'}, {'start': '996.666', 'end': '998.500', 'text': '3 minutes a day is enough'}, {'start': '998.866', 'end': '1001.433', 'text': 'The doctor once said a classic sentence:'}, {'start': '1001.433', 'end': '1003.566', 'text': '"When people age, it\'s not their bodies that age, it\'s their'}, {'start': '1003.666', 'end': '1005.533', 'text': 'brains that age first."'}, {'start': '1005.766', 'end': '1009.500', 'text': 'In addition to eating, sleeping and drinking, exercising your brain'}, {'start': '1009.533', 'end': '1012.066', 'text': 'is one of the most direct and effective'}, {'start': '1012.066', 'end': '1014.366', 'text': "ways to delay Alzheimer's disease. You"}, {'start': '1015.233', 'end': '1018.600', 'text': "don't need to learn English or do difficult math."}, {'start': '1018.766', 'end': '1021.500', 'text': 'Just do a few simple movements every day to'}, {'start': '1021.566', 'end': '1025.766', 'text': 'activate brain areas and improve memory and coordination. The'}, {'start': '1026.166', 'end': '1028.666', 'text': 'following are 3 brain exercises that are commonly used in hospitals and'}, {'start': '1028.666', 'end': '1030.966', 'text': 'can be done at home:'}, {'start': '1031.366', 'end': '1033.966', 'text': 'Action 1: Schulte Grid'}, {'start': '1034.433', 'end': '1038.566', 'text': 'Prepare a piece of white paper and draw a 5×5 grid'}, {'start': '1038.666', 'end': '1042.933', 'text': 'Fill in the numbers from 1 to 25 (in random order)'}, {'start': '1043.366', 'end': '1047.900', 'text': 'Practice regularly every day, pointing out the numbers in turn with your fingers and reading them out'}, {'start': '1047.966', 'end': '1049.966', 'text': 'loud at the same time'}, {'start': '1050.400', 'end': '1051.233', 'text': 'Effect:'}, {'start': '1051.533', 'end': '1055.700', 'text': 'Train visual positioning, concentration and reaction speed'}, {'start': '1056.000', 'end': '1058.966', 'text': 'Action 2: Eight against four with'}, {'start': '1059.400', 'end': '1062.333', 'text': 'left and right hands The left hand makes "8" (thumb + index finger) The'}, {'start': '1062.466', 'end': '1064.366', 'text': 'right hand makes "4" with the backhand, and then the'}, {'start': '1064.466', 'end': '1066.033', 'text': 'left and right hands are exchanged. It'}, {'start': '1066.433', 'end': '1069.333', 'text': 'will be stuck at first, but the more you practice, the smoother it will be'}, {'start': '1069.766', 'end': '1072.766', 'text': 'Effect: Activate the coordination of the left and right brains and'}, {'start': '1073.000', 'end': '1075.366', 'text': 'delay slow nerve reactions'}, {'start': '1075.766', 'end': '1078.633', 'text': 'Action 3: Daily memory exercises  Before going to'}, {'start': '1079.166', 'end': '1082.600', 'text': 'bed every day, think about what you did today,'}, {'start': '1082.600', 'end': '1084.600', 'text': 'who you met, and what you ate.'}, {'start': '1084.733', 'end': '1087.500', 'text': 'Write it down or verbalize it.'}, {'start': '1087.866', 'end': '1088.733', 'text': 'Effect:'}, {'start': '1088.933', 'end': '1093.400', 'text': 'Strengthen the ability to convert short-term memory into long-term memory. The'}, {'start': '1093.833', 'end': '1097.600', 'text': 'above methods take less than 5 minutes a day,'}, {'start': '1097.666', 'end': '1101.133', 'text': 'but they are much more useful than taking a lot of health supplements.'}, {'start': '1101.533', 'end': '1104.966', 'text': 'Because the brain is like the body: the more you use it,'}, {'start': '1105.066', 'end': '1106.166', 'text': 'the more flexible it is;'}, {'start': '1106.333', 'end': '1108.333', 'text': 'the lazier it is, the more it degenerates.'}, {'start': '1108.766', 'end': '1111.600', 'text': 'So, if you want to protect our brains, you'}, {'start': '1111.766', 'end': '1114.633', 'text': 'only need to remember three things:'}, {'start': '1114.966', 'end': '1116.766', 'text': 'First, eat right.'}, {'start': '1117.200', 'end': '1119.766', 'text': 'This does not mean you should buy health supplements,'}, {'start': '1120.033', 'end': '1122.500', 'text': 'but start with your three meals a day.'}, {'start': '1122.633', 'end': '1125.133', 'text': 'Choose the right food and eat in the right proportion to'}, {'start': '1125.200', 'end': '1128.166', 'text': 'provide a stable source of energy for the brain.'}, {'start': '1128.366', 'end': '1131.566', 'text': 'Reduce intestinal inflammation and toxin accumulation.'}, {'start': '1132.000', 'end': '1134.466', 'text': 'As long as you adjust according to the "brain-enhancing diet",'}, {'start': '1135.733', 'end': '1137.966', 'text': 'every bite of food you eat'}, {'start': '1138.033', 'end': '1140.400', 'text': 'is helping you protect your memory.'}, {'start': '1140.766', 'end': '1142.566', 'text': 'Second, drink right.'}, {'start': '1143.033', 'end': '1146.400', 'text': 'Water is one of the nutrients the brain needs most.'}, {'start': '1146.800', 'end': '1147.766', 'text': 'Drinking the right water'}, {'start': '1147.966', 'end': '1151.066', 'text': 'can help neurons metabolize normally,'}, {'start': '1151.066', 'end': '1152.800', 'text': 'promote brain circulation, and'}, {'start': '1152.933', 'end': '1154.733', 'text': 'avoid stuck thoughts. It is'}, {'start': '1155.666', 'end': '1158.166', 'text': 'recommended to drink 1500'}, {'start': '1158.166', 'end': '1160.933', 'text': 'to 1700 ml of boiled water every day,'}, {'start': '1161.066', 'end': '1164.733', 'text': "drink it slowly in multiple times, don't wait until you are thirsty to drink,"}, {'start': '1164.933', 'end': '1168.433', 'text': "and don't just rely on soup or beverages as a substitute."}, {'start': '1168.800', 'end': '1170.533', 'text': "Third, move smartly.  It's"}, {'start': '1171.133', 'end': '1174.700', 'text': 'not about strenuous exercise, but about "using your brain". The'}, {'start': '1175.133', 'end': '1177.533', 'text': 'more you use your brain, the more flexible it becomes.'}, {'start': '1177.600', 'end': '1181.800', 'text': 'You can keep a diary every day, play number grid games,'}, {'start': '1181.866', 'end': '1185.600', 'text': 'or practice simple movements to coordinate your left and right hands. You'}, {'start': '1185.733', 'end': '1187.533', 'text': 'can also learn something new'}, {'start': '1187.833', 'end': '1190.433', 'text': 'to keep your neural connections active.'}, {'start': '1190.833', 'end': '1192.833', 'text': 'These are the most practical and'}, {'start': '1192.833', 'end': '1195.366', 'text': 'effective ways to delay aging.'}, {'start': '1195.766', 'end': '1199.400', 'text': "In the final analysis, you don't need to make drastic changes to your life all"}, {'start': '1199.600', 'end': '1201.566', 'text': 'at once. Just do a little bit every day and you will'}, {'start': '1203.333', 'end': '1205.600', 'text': 'save a "clear old age" for your future self.'}, {'start': '1206.133', 'end': '1210.300', 'text': 'Eat right, drink right, and move smartly, these three things'}, {'start': '1210.333', 'end': '1212.900', 'text': 'are the best insurance you can give yourself.'}, {'start': '1213.366', 'end': '1217.033', 'text': 'IV. People who live long generally have 6 things in common:'}, {'start': '1217.200', 'end': '1218.700', 'text': 'After the age of 60,'}, {'start': '1218.766', 'end': '1221.433', 'text': 'keep these 6 "longevity principles" in mind'}, {'start': '1221.866', 'end': '1225.833', 'text': 'After the age of 60, keep these 6 "longevity principles" in mind'}, {'start': '1226.266', 'end': '1229.833', 'text': 'Living long and living well is not just a gift but'}, {'start': '1229.966', 'end': '1231.133', 'text': 'also a habit'}, {'start': '1231.600', 'end': '1233.433', 'text': 'Real centenarians'}, {'start': '1233.500', 'end': '1236.633', 'text': 'often have these 6 common characteristics:'}, {'start': '1237.000', 'end': '1241.133', 'text': "1. Smooth bowel movements every day, no burden on the stomach and intestines Don't underestimate bowel movements,"}, {'start': '1243.066', 'end': '1245.766', 'text': 'it reflects your intestinal health'}, {'start': '1245.766', 'end': '1247.666', 'text': 'and whether your diet is balanced'}, {'start': '1248.100', 'end': '1250.366', 'text': 'Being able to go to the toilet smoothly every day'}, {'start': '1250.566', 'end': '1255.300', 'text': 'means that digestion, metabolism, and intestinal motility are all on track.'}, {'start': '1255.666', 'end': '1259.766', 'text': 'If you suddenly have constipation, diarrhea, or a change in habits, you'}, {'start': '1259.900', 'end': '1261.066', 'text': 'must be careful A'}, {'start': '1261.500', 'end': '1264.133', 'text': 'clean intestine makes you feel relaxed; a'}, {'start': '1264.233', 'end': '1267.333', 'text': 'good bowel movement makes your brain lighter'}, {'start': '1267.666', 'end': '1271.900', 'text': "2. Eat in moderation, don't eat picky eaters or eat randomly When you get"}, {'start': '1272.300', 'end': '1275.700', 'text': "older, the less you eat, the healthier you are, but it's about eating right and"}, {'start': '1275.900', 'end': '1278.133', 'text': 'eating smartly'}, {'start': '1278.600', 'end': '1281.100', 'text': 'Some people are afraid of getting sick and only eat vegetarian food, which'}, {'start': '1281.233', 'end': '1285.066', 'text': 'leads to malnutrition and decreased immunity'}, {'start': '1285.500', 'end': '1288.333', 'text': 'Long-lived people know how to "eat a little bit of everything",'}, {'start': '1288.500', 'end': '1290.766', 'text': 'balanced nutrition is the fundamental'}, {'start': '1291.666', 'end': '1295.833', 'text': 'Less salt and oil, three meals at regular times, eat with peace of mind and'}, {'start': '1295.966', 'end': '1297.133', 'text': 'age slower'}, {'start': '1297.966', 'end': '1301.366', 'text': '3. Actively replenish water to nourish the brain and detoxify'}, {'start': '1301.866', 'end': '1305.933', 'text': 'Many elders do not like to drink water because they are afraid of going to the toilet.'}, {'start': '1306.100', 'end': '1309.966', 'text': 'However, this actually worsens metabolism and reduces memory'}, {'start': '1310.400', 'end': '1313.333', 'text': 'Water is one of the nutrients the brain needs most Drink'}, {'start': '1313.800', 'end': '1318.666', 'text': '1500-1700 ml of water in several times a day'}, {'start': '1318.766', 'end': '1320.133', 'text': 'Even if you are not thirsty'}, {'start': '1320.566', 'end': '1323.466', 'text': 'Mainly boiled water, light tea is also fine'}, {'start': '1323.700', 'end': '1326.433', 'text': 'Avoid replacing it with beverages and thick soups'}, {'start': '1326.866', 'end': '1330.666', 'text': '4. Stay curious, and your brain will not age'}, {'start': '1331.066', 'end': '1332.100', 'text': 'After retirement,'}, {'start': '1332.166', 'end': '1334.833', 'text': 'never let yourself learn nothing and'}, {'start': '1334.833', 'end': '1336.166', 'text': 'care about nothing'}, {'start': '1336.600', 'end': '1339.500', 'text': 'The more you use your brain, the more active your brain is; the'}, {'start': '1339.500', 'end': '1342.033', 'text': 'more curious you are, the younger you are'}, {'start': '1342.466', 'end': '1346.433', 'text': 'Learn to use a mobile phone, try to cook new dishes, and take courses.'}, {'start': '1346.633', 'end': '1349.266', 'text': 'Even keeping a diary and reciting poems'}, {'start': '1349.266', 'end': '1351.366', 'text': 'can delay brain degeneration.'}, {'start': '1351.766', 'end': '1356.033', 'text': 'Living and learning until old age is the best way to maintain your brain'}, {'start': '1356.400', 'end': '1360.133', 'text': '5. When there are people to interact with, your heart will not be lonely If you'}, {'start': '1360.566', 'end': '1363.766', 'text': 'don’t go out, talk, or contact people, your'}, {'start': '1364.000', 'end': '1365.766', 'text': 'heart will feel depressed over time, and your'}, {'start': '1365.866', 'end': '1367.766', 'text': 'brain will also degenerate'}, {'start': '1368.200', 'end': '1371.900', 'text': 'Truly long-lived people have a stable social circle They'}, {'start': '1372.300', 'end': '1374.566', 'text': 'can chat with old friends,'}, {'start': '1374.566', 'end': '1377.100', 'text': 'participate in activities, and sign up for community classes,'}, {'start': '1377.233', 'end': '1380.133', 'text': 'even if it’s just a few phone calls a day.  Do'}, {'start': '1380.566', 'end': '1383.166', 'text': "n't shut yourself off. Open your heart,"}, {'start': '1383.266', 'end': '1386.133', 'text': 'feel smooth, and feel relaxed.'}, {'start': '1386.466', 'end': '1390.066', 'text': '6. Go to bed early and get up early to keep your body in good shape.'}, {'start': '1390.466', 'end': '1394.366', 'text': 'More and more elderly people stay up late to watch TV series and scroll through their phones.'}, {'start': '1394.466', 'end': '1396.300', 'text': 'In fact, this is the most harmful to the body. Poor'}, {'start': '1396.700', 'end': '1399.333', 'text': 'sleep will weaken the immune system, and the'}, {'start': '1399.466', 'end': '1402.133', 'text': 'brain will not be able to clear waste, and'}, {'start': '1402.200', 'end': '1404.366', 'text': 'memory will be affected. Going to bed'}, {'start': '1404.833', 'end': '1407.000', 'text': 'early and getting up early is the most natural'}, {'start': '1407.000', 'end': '1408.533', 'text': '"physiological repair."  It is'}, {'start': '1408.900', 'end': '1411.833', 'text': 'recommended to go to bed before 11 pm and'}, {'start': '1411.833', 'end': '1413.466', 'text': 'get up at 7 am to'}, {'start': '1413.633', 'end': '1415.833', 'text': 'establish a fixed rhythm of work and rest.'}, {'start': '1416.233', 'end': '1420.133', 'text': 'Longevity is not a secret, but your daily choices:'}, {'start': '1420.566', 'end': '1422.066', 'text': 'smooth bowel movements,'}, {'start': '1422.466', 'end': '1424.266', 'text': 'balanced diet without extremes,'}, {'start': '1424.700', 'end': '1425.866', 'text': 'enough water, active'}, {'start': '1426.233', 'end': '1427.566', 'text': 'brain,'}, {'start': '1427.966', 'end': '1429.166', 'text': 'not depressed mood,'}, {'start': '1429.600', 'end': '1430.733', 'text': 'regular sleep. If you'}, {'start': '1431.100', 'end': '1434.066', 'text': 'do these 6 things, your life will be stable and your mind will be clear, and you'}, {'start': '1435.800', 'end': '1439.166', 'text': 'can truly live a comfortable and dignified life in old age. When'}, {'start': '1440.100', 'end': '1442.566', 'text': 'people get old, they are not afraid of many wrinkles. They are'}, {'start': '1442.700', 'end': '1445.366', 'text': 'most afraid of slow brains, poor memory,'}, {'start': '1445.366', 'end': '1447.233', 'text': 'inability to walk, and unclear speech.'}, {'start': '1447.700', 'end': '1449.900', 'text': 'But as long as you start from now on, eat'}, {'start': '1450.000', 'end': '1452.933', 'text': 'right, move smartly, and keep your heart young, and'}, {'start': '1453.166', 'end': '1455.566', 'text': 'develop a few small habits every day,'}, {'start': '1456.000', 'end': '1457.333', 'text': 'even if it is a little slow, you are'}, {'start': '1457.500', 'end': '1460.666', 'text': 'step by step towards a longer and'}, {'start': '1460.666', 'end': '1462.266', 'text': 'more sober old age. In the'}, {'start': '1462.766', 'end': '1465.900', 'text': 'second half of life, the most important capital is'}, {'start': '1465.966', 'end': '1469.433', 'text': 'not money, but the ability to "live soberly"'}]