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What about sleep? In slow-wave deep sleep, our glial cells rinse cerebral spinal fluid throughout our brains,
關于睡眠呢？在慢波深度睡眠時，我們的神經膠質細胞沖洗著我們大腦中的腦脊液，
clearing away metabolic waste that accumulated in our synapses while we were awake.
清除掉當我們清醒時積累在突觸的代謝廢物。
Deep sleep is like a power cleanse for the brain.
深度睡眠就好像是大腦的強效凈化。
But what happens if you shortchange yourself on sleep?
那么如果你在睡眠方面虧待了自己呢？
Many scientists believe that poor sleep hygiene might actually be a predictor of Alzheimer's.
許多科學家堅信不良的睡眠衛生可能是老年癡呆的前兆。
A single night of sleep deprivation leads to an increase in amyloid beta.
缺乏僅僅一晚的睡眠就會增加β淀粉樣蛋白。
And amyloid accumulation has been shown to disrupt sleep, which in turn causes more amyloid to accumulate.
而淀粉樣蛋白的累積已被證實會影響睡眠，從而導致了更多淀粉樣蛋白的累積。
And so now we have this positive feedback loop that's going to accelerate the tipping of that scale.
所以現在我們有了正反饋循環，將會加劇天平的傾倒。
What else? Cardiovascular health. High blood pressure, diabetes, obesity, smoking, high cholesterol,
還有別的嗎？心血管的健康。高血壓、糖尿病、肥胖、吸煙、高膽固醇，
have all been shown to increase our risk of developing Alzheimer's.
這些都證明會增加患老年癡呆的風險。
Some autopsy studies have shown that as many as 80 percent of people with Alzheimer's also had cardiovascular disease.
一些驗尸報告表明，有80%的老年癡呆患者同樣患有心血管疾病。
Aerobic exercise has been shown in many studies to decrease amyloid beta in animal models of the disease.
許多研究表明，有氧運動在該病的動物模型試驗中可以有效減少β淀粉樣蛋白。
So a heart-healthy Mediterranean lifestyle and diet can help to counter the tipping of this scale.
所以有益心臟健康的地中海式生活方式和飲食可以有效扳回傾斜的天平。
So there are many things we can do to prevent or delay the onset of Alzheimer's.
所以我們能做很多事來預防或者延緩老年癡呆癥的到來。
But let's say you haven't done any of them. Let's say you're 65; there's Alzheimer's in your family,
不過假設你并沒有做任何事。并且你已經六十五歲了，你的家庭中有老年癡呆的患者，
so you've likely inherited a gene or two that tips your scale arm a bit;
所以你可能遺傳了一兩種可能會傾斜天平的基因，
you've been burning the candle at both ends for years; you love bacon; and you don't run unless someone's chasing you.
你的生命之火漸漸微弱；你喜歡培根；除非有人追你，要不你懶得跑動。
