This blog continues from my previous post on May 30th, 2024, where I shared my personal experience with Alzheimer’s. Here, I explore strategies to minimize the risk of dementia or Alzheimer’s Disease (AD).
There are various types of dementia, with Alzheimer’s being the most common, often marked by early signs like short-term memory loss.
Scientists generally agree that lifestyle changes can significantly slow down dementia progression if diagnosed. Taking proactive steps NOW might even prevent dementia or Alzheimer’s Disease (AD) from developing.
Women face a higher risk of Alzheimer’s, but a family history of the disease doesn’t guarantee you’ll develop it.
Similar to managing cardiovascular disease, AD risk can be minimized through a healthy diet, regular physical activity, and lifestyle adjustments.
DIET
A balanced, plant-based diet rich in colorful fruits and vegetables is crucial. Many nutritionists advocate “Eating the Rainbow,” which maximizes the intake of diverse nutrients. Omega-3 rich foods such as mackerel, salmon, sardines, caviar, nuts, and seeds are also recommended.
Opt for whole, minimally processed foods for optimal health benefits.
Protein is essential for energy, muscle maintenance, bone health, and brain function as we age. Quality sources include:
- Lean meats: beef, veal, lamb, pork, kangaroo.
- Eggs.
- Poultry: chicken, duck, turkey.
- Dairy: milk, Greek yogurt, kefir, cheese.
- Nuts and seeds: a variety like pumpkin seeds, sunflower seeds, sesame seeds.
- Legumes and beans: chickpeas, split peas, tofu, lentils.
EXERCISE
Numerous studies indicate that lack of exercise increases dementia and AD risk. Regular physical activity enhances cognitive function and memory by boosting blood flow to the brain.
Combining aerobic and strength-training exercises is recommended to reduce dementia risk. Activities like gardening, swimming, or walking are effective ways to stay physically active.
SOCIAL CONNECTION
Maintaining social connections can lower the risk of cognitive decline and AD. Engaging in meaningful conversations and activities that bring happiness and connection are beneficial.
Face to face conversation is great for mental stimulation. This usually involves a process such as meeting at a venue, active listening, interpreting, responding.
Staying connected with friends and family through virtual means like Zoom or video calls is a simple way to stay connected if you can’t meet face to face.
SLEEP
Quality sleep is essential for memory retention. Aim for at least 7 hours of uninterrupted sleep nightly. Establishing a regular sleep routine, maintaining a cool, dark, quiet sleeping environment, and avoiding large meals, caffeine, nicotine, and alcohol before bedtime can improve sleep quality.
COGNITIVE ACTIVITY
Engaging in stimulating cognitive activities helps keep the brain active and preserves memory. Examples include:
- Reading.
- Continuing education or learning new skills such as playing a musical instrument or mastering a new language.
- Creative hobbies like cooking, sewing, puzzles, crosswords, painting, and gardening.
- Cultural activities such as theater or travel.
- Taking up a new team sport such as PICKLE BALL
- Trying new experiences that challenge your comfort zone can provide mental stimulation and growth.
Trying new things often makes us step out of our comfort zone. For myself I occasionally like to go somewhere independently. For example, to a show or movie and travel there alone. When my daughter lived in Singapore after I visited, I was determined to travel home alone. I did it and felt such a sense of achievement having to think for myself and step out of my comfort zone, especially after mostly not doing things independently. Everyone needs to occasionally plan and do things independently for good brain health.
Driving is another area that for myself would put me out of my comfort zone, particularly in city suburbs. Often I have been the passenger rather than the driver. However, due to circumstances, I needed to drive in the city suburbs. I did it, negotiating single lane narrow back streets, a rabbit warren of at least 20 turns, cars parked either side and to top it off having to get past the garbage truck.
I actually felt exhilarated after doing this, making it from A to B safely. Now I am happy to drive my grand children to city sporting venues, often in an unfamiliar car.
These are examples of how for myself I exercise my brain by going out of my comfort zone, doing things independently and having to think for myself.
STRESS MANAGEMENT
In a previous blog (November 2023), I covered stress management techniques shown to reduce dementia and AD risk. Strategies include exercise, spending time with loved ones, pursuing hobbies, meditation, gratitude practice, maintaining positivity, surrounding oneself with supportive individuals, and staying optimistic.
Ongoing research continues to uncover new insights into overall health, including potential links between oral health, hearing loss, gait, and dementia, which I’ll explore in future blogs.
LATEST INFORMATION
I recently discovered a new YouTube podcast titled ‘Upgrade Your Brain’. Hosted by Patrick Holford and Dr. John Campbell, this podcast explores dementia and AD, recommending supplements like Vitamin C, Vitamin B12 to lower homocysteine levels, and omega-3 fatty acids to potentially prevent dementia.
The podcast also provides a free dementia test and risk assessment tool. I’ve taken the test and plan to share my results in an upcoming blog.
I recommend watching this informative and entertaining podcast by clicking on the link below:
I also recommend ‘Zoe Science and Nutrition’ podcasts. There is a wealth of information across all health areas. I will link an example below.
Zoe Science and Nutrition podcast- Prof. Felice Jacka. Ultra-Processed Foods will damage your brain.
OR – Zoe Science and Nutrition podcast- Professor Claire Steves- Stop Dementia before if starts.
Another excellent YouTube podcast is ASPEN IDEAS HEALTH- Blue Zones and Lifestyle Medicine.
I also recommend reading Dr. Peter Attia’s book, ‘Outlive: The Science and Art of Longevity’. This book, along with the aforementioned podcasts, has been invaluable for my research.
There is extensive ongoing research in the field of dementia and AD. A common theme across my studies is that many diseases can be slowed down, reversed, or prevented through consistent lifestyle changes such as exercise and using food as medicine.
Remember the old adage, “You are what you eat.” It holds true in many aspects of health.
I also cherish this quote: “To keep the body in good health is a duty… otherwise, we shall not be able to keep the mind strong and clear.” – Buddha
Until next time – ‘Keep on Rocking and Rolling’
Kim