More ideas for preventing dementia--Eat Healthy

A healthy diet throughout life plays a crucial role in optimal development, and in maintaining health. Previous dietary intervention studies have shown that dietary changes are involved in the prevention of many conditions that increase the risk of dementia, such as diabetes and Cardio Vascular Disease. Mechanistic and animal models have linked dietary factors to neuropathological changes in the development of dementia. Therefore, dietary factors may be involved in the development of dementia, both directly and through their role on other risk factors, and a healthy diet may have a great preventive potential for cognitive impairment.

According to the World Health Organization (WHO), the Mediterranean diet is the most extensively studied dietary approach, in general as well as in relation to cognitive function. Several systematic reviews of observational studies have concluded that high adherence to the Mediterranean diet is associated with decreased risk of Moderate Cognitive Impairment and Alzheimer’s Disease, but modest adherence is not. Other promising dietary approaches associated with better cognitive function include: dietary approaches to stop hypertension (DASH); and the brain health-specific Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet.

Consumption of fruit and vegetables and fish are most consistently associated with decreased risk of dementia. Higher fish consumption has been linked to lower memory decline among healthy participants in many studies, as well as the intake of polyunsaturated fatty acids (PUFA) (fish-derived). Other foods and nutrients that have been associated with reduced risk of dementia or cognitive impairment are nuts, olive oil and coffee. Evidence has also been reported concerning folate, vitamin E, carotenes, vitamin C and vitamin D, but findings are inconsistent. For adults, the WHO guidelines recommend the following.

•                   Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).

•                   At least 400 g (five portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.

•                   Less than 10% of total energy intake from free sugars which is equivalent to 50 g (or around 12 level teaspoons) for a person of healthy body weight consuming approximately 2000 calories per day, but ideally less than 5% of total energy intake for additional health benefits. Most free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

•                   Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced trans-fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, biscuits, wafers, margarines and spreads) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats, camels and others). It is suggested to reduce the intake of saturated fats to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake. In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided.

•                   Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.

More ideas on preventing dementia Quit smoking

We all know that smoking, vaping, chewing tobacco is bad for us. According to the World Health Organization tobacco dependence is the leading cause of preventable death globally, causing an estimated 5 million deaths per year and worldwide medical costs ranging in billions of US dollars. Tobacco is the major risk factor for a number of conditions, including many types of cancers, cardiovascular diseases (CVDs) and risk factors, and respiratory disorders and tobacco cessation has been demonstrated to significantly reduce these health risks. What I did not know is that tobacco dependence is also associated with other disorders and age-related conditions, such as frailty and workability in older people, as well as dementia and cognitive decline.

Quitting tobacco has also been associated with reduced depression, anxiety and stress, and improved mood and quality of life compared with continuing to smoke. Interventions to treat tobacco dependence can be very diverse, based on either or both behavioural/ psychological strategies and various pharmacological treatments. Counselling is the most frequently used approach, but others have also been explored, such as mindfulness-based approaches, cognitive behavioural therapy, behavioural activation therapy, motivational interviewing, contingency management, and exposure and/or aversion to smoking.

Among the therapies for tobacco cessation, nicotine replacement therapy, bupropion and varenicline are the most common.  Combinations of non-pharmacological and pharmacological approaches seem to be the most effective in supporting tobacco cessation.

If you are a smoker you know that you should quit. I believe that our governments should fund appropriate programmes aimed at preventing tobacco use uptake and focus on programs that are promoting quitting.

There is a growing body of evidence available on how tobacco smoking is a risk factor for cognitive impairment and dementia. These studies show an association between tobacco smoking (including in mid-life) and dementia, or cognitive decline, in later life. It is never too late to quit. Continuing to smoke is more detrimental than beneficial to your health.

The evidence is strong, mid-life smoking is correlated to a higher risk of late-life dementia. Experimental laboratory results are in keeping with the observational evidence suggests that smoking causes brain damage, underpinning subsequent cognitive decline.

Ideas to help prevent Dementia Physical Activity

As I indicated yesterday, dementia is a serious problem and there are many risk factors for dementia, some are under our control and some are not. However, the existence of potentially modifiable risk factors means that prevention of dementia is possible through a public health approach, including the implementation of key interventions that delay or slow cognitive decline or dementia.

Risk factors for dementia, that are out of our control include age, gender, race/ethnicity and family history.  It is important to note that while age is the strongest known risk factor for cognitive decline, dementia is not a natural or inevitable consequence of ageing.

During the last two decades, several studies have shown a relationship between the development of cognitive impairment and dementia with educational attainment, and lifestyle-related risk factors. These lifestyle risk factors are those we can control. These lifestyles choices are associated with an increased risk of developing dementia, physical inactivity, tobacco use, unhealthy diets and harmful use of alcohol.

In addition to the lifestyle choices certain medical conditions are associated with an increased risk of developing dementia, including hypertension, diabetes, hypercholesterolemia, obesity and depression.

Other areas that may cause an increase risk of dementia includes social isolation and cognitive inactivity. Over time I will look at all of the factors involved that we can control.

Seniors need according to the research about 150 minutes a week of physical activity or about 30 minutes a day, to stay healthy. Studies have linked a physically active lifestyle to good brain health. In large observational studies with follow-up periods extending decades, physically active people seem less likely to develop cognitive decline, all-cause dementia, vascular dementia and Alzheimer's disease when compared with inactive people. Especially, the highest levels of physical exercise seem to be most protective. Physical activity seems to have beneficial effects on brain structures, which may underlie this association.

Being physically active has a positive effect on other modifiable cardiovascular risk factors, such as hypertension, insulin resistance and high cholesterol levels. As well some other positive effects of exercise are enhancing the immune system function, anti-inflammatory properties.

Physical activity for adults 65 years and above, include recreational or leisure-time physical activity, transportation (e.g. walking or cycling), occupational (if the person is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. In order to improve muscular fitness, bone and functional health, and reduce the risk of depression and cognitive decline, the following guidelines are recommended by the World Health Organization (always check with your doctor before beginning or changing your exercise regime):

If you are aged 65 years and above you should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.

If you can not find 150 minutes a week then you could also do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes’ duration.

For additional health benefits, you might consider increasing your moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

If you have poor mobility you should consider physical activity to enhance balance and prevent falls on 3 or more days per week.

Muscle-strengthening activities should be done involving major muscle groups, on 2 or more days per week.

If you cannot do the recommended amounts of physical activity due to health conditions, you should be as physically active as your abilities and conditions allow.

Overall the benefits of implementing the above recommendations, and of being physically active, outweigh the harms. At the recommended level of 150 minutes per week of moderate-intensity activity, musculoskeletal injury rates appear to be uncommon.

If you are thinking about changing your exercise regime, check with your doctor, but it would be appropriate to start slowly and use gradual progress to move to the higher levels of physical activity.

Dementia is a rapidly growing public health problem

Dementia is a rapidly growing public health problem affecting around 50 million people around the world. There are nearly 10 million new cases every year and this figure is set to triple by 2050.

Dementia is a major cause of disability and dependency among older people and can devastate the lives of affected individuals, their careers and their families. Additionally, the disease inflicts a heavy economic burden on societies as a whole, with the costs of caring for people with dementia estimated to rise to US$ 2 trillion annually by 2030.

While there is no curative treatment for dementia, the proactive management of modifiable risk factors can delay or slow the onset or progression of the disease. In May 2017, the Seventieth World Health Assembly endorsed a Global Action Plan on the Public Health Response to Dementia 2017–2025. Dementia risk reduction is one of the seven action areas in the global action plan. The following is taken from this plan

Dementia is a rapidly growing global public health problem. Worldwide, around 50 million people have dementia, with approximately 60% living in low- and middle-income countries (LMIC). Every year, there are nearly 10 million new cases. The total number of people with dementia is projected to reach 82 million in 2030 and 152 million in 2050. Dementia leads to increased costs for governments, communities, families and individuals, and to the loss in productivity for economies. In 2015, the total global societal cost of dementia was estimated to be US$ 818 billion, equivalent to 1.1% of global gross domestic product (GDP).

Crucially, while age is the strongest known risk factor for cognitive decline, dementia is not a natural or inevitable consequence of ageing. Several recent studies have shown a relationship between the development of cognitive impairment and dementia with lifestyle-related risk factors, such as physical inactivity, tobacco use, unhealthy diets and harmful use of alcohol.

Certain medical conditions are associated with an increased risk of developing dementia, including hypertension, diabetes, hypercholesterolemia, obesity and depression. Other potentially modifiable risk factors include social isolation and cognitive inactivity. The existence of potentially modifiable risk factors means that prevention of dementia is possible through a public health approach, including the implementation of key interventions that delay or slow cognitive decline or dementia.