Dementia Risks and Care: 9 Steps You Can Take to Slow Down Dementia
Dementia, as defined by the World Health Organization (WHO), is a chronic and progressive syndrome that can cause a person's cognitive function to deteriorate as a result of ageing. It's estimated that over 50 million people worldwide have dementia, with 10 million cases being diagnosed each year.
Dementia also affects many people in Australia and New Zealand. While the Australian Institute of Health and Welfare (AIHW) can't provide an exact number that describes how many Australians have dementia, they estimate the cases to be anywhere between 400,000–459,000 as of 2020. And in New Zealand, it is estimated that around 70,000 people are living with dementia. Sadly, the numbers are expected to rise, as our populations are not only growing but also getting progressively older, on average. By 2030 there could be than 600,000 Australians and New Zealanders living with dementia.
People who live with dementia are more vulnerable to risks, including those related to developing other chronic conditions, depression, and more. In 2015 alone, dementia was the fourth leading cause of disease and injury burden among Australians; when you or a loved one has dementia, living independently can be tough.
Keep Your Mind Sharp: 9 Actionable Steps to Slow Down Dementia
To date, there remains no cure for dementia, which underlines the importance of reducing the risk of dementia through healthy lifestyle choices. Thankfully, there are steps you can take today, which can slow dementia's progression. In this article, we'll give you a 9-step guide that'll help keep your mind sharp even in your old age.
In this article:
Get Physical
Be Social
Get Mentally Active
Maintain a Healthy Diet
Maintain a Healthy Weight
Quit Smoking and Avoid Second Hand Smoke
Limit Your Alcohol Intake
Get Quality Rest
Protect Your Head
1. Get Physical
Studies compiled by the Alzheimer's Society have shown that getting regular exercise can significantly reduce the risk of developing dementia by about 30%. Regular physical activity prompts good blood and oxygen flow to the brain. Plus, it can help reduce cognitive decline.
As a rule of thumb, it's best to get at least 150 minutes of exercise every week—that's around 20–22 minutes each day. For the best results, make sure your routine has the right mix of strength and cardio exercises.
Here are some simple beginners exercises you can do for at least 20 minutes every day:
● Walking
● Jogging
● Bicycling
● Swimming
● Dancing
● Yoga/Stretching
2. Be Social
Evidence has shown that staying socially connected, even well into your 60s, may lower the risk of developing dementia by 12%. For one, being social helps stimulate your brain cells, as you're challenged to remember people's names and engage in conversations. Staying active and involved with others also keeps your relationships with them healthy. This gives you emotional security which, in turn, reduces your stress and improves your mood. Both of these are good for your brain.
3. Get Mentally Active
Just as you'd lift weights to strengthen your muscles, solving puzzles (and other brain-stimulating activities) help sharpen your brain. Engaging in mentally challenging activities stimulates your brain cells, improving neural connections.
Here are some brain-stimulating activities you can try today:
● Solving crosswords
● Completing a sudoku
● Finishing a thousand-piece puzzle
● Learning a new language
● Playing chess
Bonus tip: turn these activities into a two-for-one by doing them with someone else (friends, relatives, even your grandkids!), that way you're being social and engaging in mental exercises at the same time.
4. Maintain a Healthy Diet
People who live with medical conditions like high blood pressure and high cholesterol are more at risk for developing dementia than those who are generally healthy. As such, it's crucial to maintain a healthy diet if you want to slow down's dementia's progression.
You must regulate your sugar, salt, and fat intake. Make it a point to eat more fruits, leafy vegetables, and grains over junk food. Omega-3 and antioxidant-rich foods like salmon, sardines, berries, and kale are foods known to boost your brain and memory.
For more information, here's a help sheet from Dementia Australia which goes into dietary considerations for reducing the risk, or managing the symptoms, of dementia.
5. Maintain a Healthy Weight
Obesity is also a factor that may increase your risk of dementia, with some studies showing that obesity in mid-life can even double the risk of developing dementia later in life. As such, maintaining a healthy weight is a step towards keeping dementia at bay. You can use your Body Mass Index (BMI) to estimate your ideal weight.
Your BMI is based on two things—your weight and height. To calculate your BMI, simply divide your weight (kilograms) by your height squared (m2). Refer to the list below to check how your BMI fares:
(not good with numbers? Here's a BMI calculator you can use.)
The Department of Health has a handy chart you can also refer to:
6. Quit Smoking
Substantial evidence gathered by the WHO shows that smoking increases the risk of developing dementia. Smoking cigarettes prompts vascular problems which can interrupt proper blood and oxygen flow to your brain—a known dementia risk factor.
While not everyone who smokes develops dementia as they grow older, the chances of it progressing is much less when you aren't a regular smoker.
7. Limit Your Alcohol Intake
Limiting your alcohol intake is also a step towards keeping dementia at bay. Like tobacco, excess alcohol consumption can also increase your risk of vascular problems. Over a long period, overdrinking can even lead to brain damage.
8. Get Quality Rest
Even your brain needs to recharge after a long day! When you're awake, your brain releases a protein called amyloid-beta that accumulates in your brain and forms plaque. It's not good to keep these proteins around because they damage your neurons. Sleep is the best way to flush these amyloid-betas away, keeping your neurons healthy and unblocked.
The Government of South Australia released a guide that'll provide tips to ensure you get quality rest. That guide also recommends around 7–9 hours per day for adults, while acknowledging that sleep patterns may change for older adults.
9. Protect Your Head
Physical trauma to the head, such as hitting your head on the floor from a fall, can also increase your chances of developing dementia as you get older. If you're prone to falling, consider getting yourself a fall detector or mobile personal alarm, so when you do suffer from a fall, you can immediately get help.
Whenever possible, always safeguard your head. For example, when you're riding a car, make sure your seatbelt is buckled up. Wear a helmet when you're biking or playing sports. Make sure you make the floors of your bathroom and kitchen slip-free through tactile stickers.
Dementia Management Through Connected Care
Dementia may become a fact of life for many of us. With no cure to date, the best solution is active management and risk reduction through healthy lifestyle choices. Even adopting just a few of the measures listed above give you a much better chance at slowing or avoiding the onset of dementia.
At Tunstall Healthcare, we are continuously innovating our Connected Care and Connected Health solutions to help people live healthy, safe, independent lives. Our dedicated 24/7 Customer Care Centre stands at the ready to provide assistance whenever and wherever it's needed. We work closely with our clients, carers and allied health providers to deliver better health outcomes for you and your loved ones.
Contact us for more information on the best Connected Care services to support you and your loved ones today.
