Preventing Dementia
Dementia is a brain disease that can damage or change a person’s memory or thought processes. It can also affect someone’s personality, communication abilities, and other mental functions needed for daily living. The most common and well-known form of dementia is called Alzheimer’s disease. Forty percent of Alzheimer’s disease can be prevented. Dementia is NOT a normal part of aging.
Some signs of dementia are trouble remembering things, trouble following directions, problem solving or organizing, and night blindness. For more signs of the disease go to the Alzheimer’s website: 10 Early Signs and Symptoms of Alzheimer’s & Dementia | alz.org They also have tips for how to handle signs in yourself or in someone else.
How to Detect Dementia
According to Dr. Yogesh Shah, director of the Broadlawn’s Memory Center in Des Moines, since 2023 there are now dependable methods to detect dementia illnesses through spinal fluid, blood tests and PET scans. Early detection is critical to future quality of life. If the biomarkers for dementia are detected before it has created problems for a person’s lifestyle there are medications and lifestyle changes that can slow, delay, or reverse the progression of dementia. If you are concerned about your risk for dementia or are experiencing symptoms ask your family doctor to refer you to a memory specialist to be tested.
Risk Factors for Developing Cognitive Problems
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Lack of regular exercise or sitting for long periods at work and home
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Lack of mental stimulation caused by hearing loss, social isolation, depression
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Diabetes
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Obesity
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Poor Diet
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Smoking
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High blood pressure or cholesterol
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Excessive drinking
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Genetics
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Chronic constipation
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How to Prevent or Slow Down Cognitive Impairment
- Exercise daily, or at least 24 minutes a week. Vigorous exercise for 30 minutes 3 x week reduces risk of dementia by 50%. Additionally, try to get up to 7500 steps a day for the most brain benefit.
- Take care of hearing problems. Minor hearing loss triples the risk of dementia.
- Socialize regularly and have good social connections.
- Manage or prevent diabetes, high cholesterol, and high blood pressure.
- Get at least 7 hours of quality sleep to clean waste from the brain and set down memory. Sleeping well and waking up rested are signs you have got enough sleep.
- Avoid medications like anti-choline drugs (i.e. Benadryl and Tylenol PM)
- Do things that challenge your brain to increase the number of brain synapses, especially at younger ages. Challenges must be very hard, take time to do and be used regularly. Ideas include: learning a new language or how to play a musical instrument.
Following the DASH and MEDITERRANEAN diets daily using the tips mentioned below can lower Alzheimer’s disease by 53%.
- Restrict red meat, sugar, and saturated fats from the diet (butter, cheese, sweets, etc.).
- Eat ½ cup blueberries daily (raspberries, strawberries, blackberries are also good as well but blueberries are the best for the brain).
- Eat 3-4 ounces of fish 2 x week (fish oil is not effective). Choose poultry vs. red meat.
- Eat at least 3 cups of vegetables daily (include 2 cups of leafy green vegetables daily along with at least 2 other cups of vegetables).
- Choose poly- and monounsaturated fats like olive oil (1Tbsp) and walnuts daily.
- Avoid alcohol and keep sodium intake low.
Photo: ©iStock.com/nopparit
