Imagine not being able to remember how to do the things you once knew, or starting to forget the faces and names of the people you love.
You are forgetting the simplest skills, such as washing the dishes, or writing your name.
This sounds horrible, right?
Well, for many people, this is not a frightening, nightmare, but a day-to-day reality. It is dementia, and it can happen to anyone.
To mark, Dementia Awareness Month (September, 2017), we thought it important to talk about this debilitating disease.
Dementia affects over 413,000 Australians, many of whom are unaware of what the early signs and symptoms of the very broad collection of brain diseases, which affects thinking, behaviour and the ability to perform everyday tasks.
The most common types of dementia are Alzheimer’s disease, Vascular dementia, Parkinson’s disease, Dementia with Lewy bodies, Fronto Temporal Lobar Degeneration (FTLD), Huntington’s disease, Alcohol related dementia (Korsakoff’s syndrome) and Creutzfeldt-Jacob disease, and while, dementia is more prolific in elderly people, it does affect people in their 40s and 50s.
Dementia is hard on all of those that it affects, including the diagnosed persons friends and family.
Unfortunately, to date, no cure for the debilitating disease has been found. This means that we need to focus on preventative measures to reduce the risk of developing dementia.
So, what can you do to reduce your risk of developing dementia?
- Focus on a healthy diet:
One of the most important things that anyone can do for themselves is having a healthy, well-balanced diet. While there are many ways to eat healthily, there are a few tricks for eating to reduce your risk of dementia. Eating fruits like apples and peaches, which contain fisetin have demonstrated effectiveness in slowing the onset of Alzheimer’s disease in clinical trials. It is also important to incorporate foods high in omega-3 fatty acids as they are known to build cell membranes in the brain and protects against brain atrophy, ultimately slowing dementia.
- A good night’s sleep:
We regularly hear about how eating well and exercising regularly is important to our overall health and well-being, but what about sleep? A lack of sleep leads to a number of health problems, and has recently been linked to dementia. Recent research led by Maiken Nedergaard, M.D., found that the “waste draining system” of our brains is ten times more active while we are asleep. This system removes the proteins that accumulate into plaques that are known to contribute to dementia. So, our advice, do your best to get the sleep your body requires.
- Stay mentally active:
Research suggests that mental decline as you age appears to be largely due to altered connections among brain cells. However, keeping your mind engaged can combat this, helping to grow new brain cells and in turn, helping reduce dementia risk. Keeping your mind active after years of work may seem difficult, but it is important to find new activities to keep your brain growing. Whether it be something as simple as working on crossword puzzles or other mentally stimulating games or getting enrolled in adult education courses, those activities will keep those brain cell connections in tip-top shape.
- Stop smoking:
Aside from all of the other health risks, like lung and cardiovascular diseases, we now know that smoking is bad for our brains. According to a 2014 study conducted by the World Health Organization (WHO) and Alzheimer’s Disease International (ADI), smokers are 45 per cent more likely to develop dementia than non-smokers. Just another reason to try to quit that bad habit, and butt-out.
- Take time to meditate:
No one enjoys stress, and being stressed does a great deal of damage to our mental health. There are many studies that have linked stress to the development of Alzheimer’s disease. Dr Linda Mah, from the University of Toronto, found that anxiety and stress are associated with impaired functioning of the hippocampus and prefrontal cortex, leading to an increased risk for developing dementia and depression. Take a little bit of time out of your day to partake in activities that help you decompress, whether it be a short stroll outside or some self-guided yoga and meditation.
- Don’t wait too long:
Dementia is often associated with older age groups, but early onset dementia affects approximately 26,000 Australians under the age of 65. While it is more likely to develop after 65, the disease has been diagnosed in people as young as 30, so our final tip, is to be prepared, and to start everything on this list to look after your brain health now. Don’t leave it too long!
There are many factors that contribute to the development of dementia and while it cannot be cured, we can all make small lifestyle changes in try to reduce our risk.
Find more information, support and advice about dementia from Alzheimer’s Australia.