Reduce your risk of developing dementia
Alzheimer’s Disease is just one kind of dementia. Dementia is the term used to describe the symptoms of a large group of illnesses, which cause a progressive decline in a person’s mental functioning. It is a broad term, which describes a loss of memory, intellect, rationality, social skills and normal emotional reactions. Alzheimer’s disease is the most common form of dementia, accounting for 50% to 70% of all dementia cases. It is a progressive, degenerative disease that attacks the brain. In its early phases, the symptoms can be subtle such as memory loss and vagueness, taking longer to do routine tasks, or losing the point of a conversation. As the disease progresses, the changes will become more dramatic until, in the last stages, people cannot care for themselves.
What are the other types of dementia?
Fronto-temporal lobar degeneration (FTLD) is a group of dementias where there is degeneration in one or both of the frontal or temporal lobes of the brain.
Alcohol-related dementia is caused by the excessive use of alcohol, which affects the memory, and leads to deterioration of other mental functions.
There is a form of dementia that is a complication to disease due to changes in the nervous system in those with human immunodeficiency virus (HIV), acquired immune deficiency syndrome (AIDS), or AIDS Dementia Complex (ADC), known as AIDS-related dementia.
“Dementia with Lewy bodies” is a common form of dementia with many similarities to Alzheimer’s disease. It is caused by the degeneration and death of nerve cells in the brain. The cause is unknown.
For more information about any of these dementias please refer to the in-depth information sheets found at www.alzheimersaustralia.org.au
What are the signs and symptoms of dementia?
Memory loss is one of the main symptoms for most types of dementia. This kind of memory loss is persistent and progressive, not just occasional. It may mean forgetting how to bathe or how to dress. An example of normal forgetfulness is walking into the kitchen and forgetting what you went in there for, or misplacing the car keys. The person with dementia, however, may lose the car keys and also forget what they are for.
Other common symptoms include confusion, apathy, withdrawal, personality change, and the loss of ability to do everyday tasks. They may become disoriented about the time and place, or the day of the week. They may have difficulty finding their way to a familiar place. They may have poor or decreased judgement, and problems with abstract thinking or expressing themselves articulately.
If you are concerned about any changes in yourself or a family member, it is important to get an accurate diagnosis. You can do this by first talking with your GP who can rule out other possible causes first, and then refer you to a specialist, if needed.
How can I protect my family and myself?
The best thing you can do is to adopt the following Alzheimer’s Australia Mind Your Mind program of seven steps to reduce the risk of developing dementia. This was devised by a team of Australian specialists in ageing, and tells you what you can do to keep your brain healthier as you age. It is never too early to start.
MIND YOUR BODY
Physical exercise increases blood flow to the brain. People who exercise regularly are less likely to have heart disease, stroke and diabetes, and each of these is associated with an increased risk of developing dementia.
·Exercise aerobically at least 20 – 30 minutes three times per week. That could include walking, dancing, cycling, swimming, or gardening – anything that gets your body moving and heart pumping. All exercise is worth doing, as it increases the level of important chemicals in the brain that help maintain its overall effective functioning.
·Resistance or weight bearing training builds muscle strength, coordination and maintains bone density.
·Maintain flexibility to do balance exercises like bending, stretching, tai chi, Pilates, dancing and yoga.
Evidence suggests that fewer than 20% of people over 65 engage in an adequate level of physical exercise, and people with dementia are even less likely to do so. Be a part of that smart 20% of people who exercise.
MIND YOUR DIET
A good diet is one that promotes brain health. Most importantly reduce saturated fats: eat mainly lean meat and chicken, or meat substitutes, and choose low-fat/no-fat products.
And add protective foods:
·HDL (“good”) cholesterol foods include extra-virgin olive oil, avocadoes, nuts, seeds and fish.
·Omega-3 fatty acids are in soy and canola oils, canola based margarines, fish (especially Atlantic salmon, mackerel, Southern blue fin tune, trevally and sardines) once or twice each week. The fatty acids from fish provide vascular protection, may reduce inflammation in the brain, and help with regeneration of nerve cells.
·Antioxidant rich foods such as prunes, raisins, blueberries, other berries, spinach, Brussels sprouts, plums, broccoli, beetroot, avocadoes, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn and eggplant.
·Antioxidant rich drinks: black and green teas, and red wine (in moderation). Antioxidants “mop up” destructive chemical molecules (free radicals) that may be one of the causes of brain cell death in dementias.
·Folic acid (folate): oranges bananas, rockmelons, strawberries, avocadoes, corn, broccoli, cabbage, cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals and oats, peanuts, meat and soy products. A supplement for those at risk of being deficient may help reduce the risk of dementia.
·Include enough of all the vitamins: getting enough from your food is the best way, but if you need to use supplements, do so, especially with Vitamins C and E, which are known to be protective. Vitamins B3 and B12 are also important for mental agility, and deficiencies of these have been linked with dementias.
Drink enough water:
The brain has a large percentage of water so keeping hydrated is important. Drink 6 – 8 glasses of pure water every day. These are in addition to any other beverages you may drink. Also avoid excessive caffeine or alcohol as these can dehydrate the body. Some alternatives are fruit and vegetable juices, or herbal teas.
Light exposure:
Light can be regarded as “food for the brain”. Exposure to daylight has a positive effect on mood, and between 10 and 90 minutes of natural exposure to the eyes each day can stimulate neurotransmitters, especially serotonin, which elevate the mood. If we feel better we are then more likely to undertake the other activities that promote a healthy brain mind and body.
MIND YOUR BRAIN
Keeping the brain active builds reserves of brain cells, and enhances their interconnections, helping you to keep sharp.
·Do mental games like sudoku, crosswords, number and word puzzles, chess, draughts, and cards.
·Read, write, conserve, use a computer, learn a new language, or take a course at your local community college or other adult education centre.
·Pursue cultural activities such as attending plays, concerts, museum exhibits, and art galleries.
·Keep up hobbies like painting, sewing, carpentry, playing a musical instrument, or take up new hobbies.
·Do more activities around the house, such as cooking, gardening, or planning a renovation.
People will feel better if they are actively involved in a variety of stimulating activities.
MIND YOUR HEALTH CHECKS
Staying healthy, by having regular check-ups, and following the medical advice of your doctor is important for general and brain health.
·Mind your body weight and avoid obesity.
·Mind your blood pressure and seek treatment if it is too high.
·Mind your cholesterol and keep the “bad” cholesterol low.
·Mind your blood sugar levels, and if you have diabetes manage it well.
MIND YOUR SOCIAL LIFE
Being socially involved and participating in leisure and other activities with people helps maintain a healthy brain. Interaction with other people and communication are very important:
·Keep in contact with family and friends.
·Take part in clubs, social, cultural and other groups.
·Keep on working or become a volunteer.
·Talk to your neighbours, shop assistants and other people you may meet in the course of your day.
MIND YOUR HEAD
Protect your head to reduce your risk of dementia: avoid all types of head injury by always using a seatbelt, and taking special care when you are a pedestrian. Use protective headgear when riding, skating or playing sport.
MIND YOUR HABITS
Avoid bad habits like smoking, or drinking too much alcohol. No more than one or two standard drinks per day, with one or two alcohol-free days per week.
Also, reduce stress and get a good night’s sleep. Both mental and physical exercise are good ways of dealing with stress and helping you sleep well.
It is by combining all of these suggestions together that will make the greatest impact on your brain health, and offer the most protection from developing dementia.
Resources
National Dementia Hotline 1 800 100 500
www.alzheimers.org.au
Keep Your Brain Young by Guy McKhann and Marilyn Albert, Wiley, 2002
The Memory Book: Everyday habits for a healthy memory by Judith Wiles & Janet Wiles, ABC Books, Sydney, 2003
The Memory Bible: the ten commandments for keeping your brain young by Dr Gary Small, Penguin UK, 2002
References
Alzheimer’s Australia materials:
Living with dementia “Mind your mind” brochure
“Keep on Moving” Physical Exercise and Dementia” Update No 9
“Keep Your Brain Active” Mental Exercise and Dementia Update No 10
What you Eat and Drink and your Brain Update Sheet No 11
Fronto-temporal lobar degeneration (FTLD) fact sheet
Alcohol-related dementia fact sheet
AIDS related dementia fact sheet
American Academy Of Neurology (2000, April 4). Vitamins C And E May Protect Against Mental Decline And Some Dementias. ScienceDaily. Retrieved April 22, 2008, from http://www.sciencedaily.com /releases/2000/03/000331093955.htm
