Tips to keep dementia at bay
When I was in my teenage years, my great-aunt came to live with us. Her memory was failing, she had no children of her own, and wasn't coping at home alone. She had always been close to my mum. At first, I am embarrassed to say, it caused some amusement for us kids – Auntie Mim would ask us the same questions every morning, again and again and again. One Christmas, she even wrapped up all our presents twice as she couldn't remember the first gifting.
However, as the months passed, it became harder and harder work for my mum, and sadder for us all to watch Mim deteriorate. Eventually, her memory was so poor, she wasn't safe at home, and was moved to a rest home, something I know my mother struggled with.
Today, as I raced around the supermarket, replenishing the pantry stocks, I spied a beautiful box of shortbread, being sold to raise money for people with Alzheimer's. This bought back memories of my lovely Auntie Mim – and prompted me to write this article.
Two out of every three people are touched by dementia in some way. It is common, especially in older age. It is also progressive, which means it always gets worse. There are many causes of dementia, with Alzheimer's being the most well-known. Other causes include vascular dementia (gradual damage to the blood supply in the brain), Lewy body dementia and frontotemporal dementia.
The symptoms experienced will differ depending on the type of dementia, and how severe or rapidly progressive it is. Treatment can be effective, but unfortunately doesn't always slow the decline.
On a positive note, over the last few years, researchers have been looking at whether it is possible to prevent some types of dementia – and it appears that it actually might be. Although more studies are needed, the following "top tips" seem to be associated with a reduction in the likelihood of developing dementia:
Physical activity: Top of the list for me is exercise. Simple but regular activity, such as a daily walk, will get the heart pumping, and send beneficial nutrients, oxygen and other chemicals to the brain. It is unlikely that exercise alone could stave off dementia entirely, but the hope is that it can delay the onset.
Mental exercise: Keeping the brain active is essential as we age. It is thought that mental exercises, such as puzzles and crosswords, stimulate the brain cells and promote or strengthen neural pathways, protecting against dementia. This is wonderful news for me – curling up in bed with the crossword is just about my favourite thing. However, the same brain response can be gained from learning something new – so if crosswords aren't for you, think about learning a new language or hobby. It will have the same effect.
Look after your heart: The same risk factors for heart disease are associated with dementia, especially the vascular type of dementia. So reducing your risk for heart disease should have the added benefit of lowering the likelihood of dementia. The most important changes are stopping smoking, and optimising your blood pressure and cholesterol level. Talk to your doctor if you haven't had these checked recently – they are easy but important tests to get done.
Optimise your diet: Further studies are needed to ascertain the exact benefits, but a healthy diet is important for many reasons. It is thought that a Mediterranean style diet, rich in fish, fruit and vegetables, is good for the heart and the brain. Omega 3 fatty acids in oily fish are also found in some nuts, and are thought to be especially important when it comes to cognition and memory.
Limit your alcohol intake: Although it has been postulated for years that a small amount of alcohol can be protective for your brain, the jury is still out. What is certain though is that regular excessive use of alcohol is damaging to your memory and mental functioning. Drinking over the recommended daily limit will also contribute to high blood pressure and raised cholesterol levels.
Socialise: Being connected with the people around you is important for your health and well-being. It also promotes stimulation of your brain cells, keeping your mind active.
It is important to note that there is no single recognised factor that prevents or delays dementia. Rather, a combined approach that targets a healthy lifestyle is essential.
Written by Cathy Stephenson. First appeared on Stuff.co.nz.
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