Dementia is not a term to describe one specific condition. Dementia refers to a group of symptoms that are linked with a decline in the functioning of the brain. Symptoms such as memory loss, confusion, poor concentration, poor communication, poor judgement or visual perception are all included.
Alzheimer's disease is estimated as accounting for between 60-80% of dementia cases. Vascular Dementia is another common cause - this occurs after having had a stroke. Contrary to popular belief, dementia is not a normal part of ageing!
If you are concerned that a loved one of yours may be suffering from dementia, don't delay and get them checked by a Doctor today! Early & accurate diagnosis can help plan any necessary management strategies and help everyone involved to understand exactly what's going on.
What causes Dementia?
Dementia is triggered by the cells within the brain becoming damaged. The location of the cells in the brain will dictate the symptoms that a person will suffer from. The current understanding is that this damage is difficult to completely prevent however there are certain things that can reduce the risk:
Protect your heart!
Lots of the current research into the prevention of Dementia is based around maintaining a healthy heart & cardiovascular system. As we're all aware, blood supply to the brain & the rest of the body is governed by the Heart. Trauma to your cardiovascular system - clots / aneurysms etc. can have a negative effect on the blood supply to your brain and therefore maintaining a healthy heart is essential.
Stick to basics -
- Don't Smoke
- Monitor your blood pressure
- Check your cholesterol regularly
- Make steps to prevent becoming over-weight
- Check your blood sugars regularly.
We should all be doing these things anyway, but unfortunately across the board that's not always the case.
Exercise Regularly
Your heart and cardiovascular system work like muscles - the more you exercise them, the healthier they should be. By exercising regularly you can help to control your blood sugars, blood pressure and weight but you can also ensure that your cardiovascular system is as healthy as it can be.
Current guidelines for 19-64 year olds recommend doing 150 minutes of moderate intensity exercise like cycling or walking & strengthening exercises on 2 or more days a week that target all major muscle groups (legs, back, abdomen, chest, shoulders, arms)
The full recommendations for this age group can be found HERE
For people aged over 65 the recommendations are the same! The intensity may be slightly different, of course, but the message is clear. We should all be doing a combination of cardiovascular and strength training each week, regardless of age!
Starting to exercise if it's new to you can be slightly daunting, but there is lots of help available. If you'd like an assessment to help setup an exercise program suitable to your current ability or goals, feel free to contact us today!
Control your Diet!
Diet has been shown to help maintain a healthy brain! The Alzheimer's Society recommend the following:
- 5 fruit & veg per day
- Protein (oily fish, meat, eggs, beans) twice a week
- Limit sugar intake
- Eat starchy foods like bread, pasta & potatoes
- Eat less saturated fat & consult the NHS Eatwell Guide
- Drink 6-8 glasses of low-sugar fluids per day (i.e water, sugar-free juice)
Exercise your mind
Keep your mind as active as you can! By challenging your brain regularly you keep it firing on all cylinders. Tasks that occupy the mind could be:
- Regular puzzles / crosswords
- Taking a course on a topic of interest
- Learning a new skill
- Read challenging books
Maintaining good communication skills can also help occupy your mind. You may want to try:
- Volunteering, joining a club or group etc.
Preventing dementia is not an exact science, but keeping healthy, active and occupied is essential for lots of different reasons, and this is just another one!
If you would like to talk about any of the points raised in this blog in more detail, we'd love to hear from you today.