Author: Bonnie Brock, NMD, RD, MPH
In honor of June being Alzheimer’s and Brain Awareness Month (#ENDALZ), I thought I would share some thoughts on dementia and some tips on its prevention. Dementia is a topic near to my heart as it has closely touched my family and I have had several patients and friends lose loved ones to dementia-related conditions so far this year.
Dementia is defined as a group of thinking and social symptoms that interferes with daily functioning. Though people often associate dementia with just memory loss, symptoms can also include confusion, loss of language, wandering, personality changes, paranoia, unsteady walking, mood changes and jumbled speech, among many others. Dementia can be caused by a number of different conditions, including Alzheimer’s, brain injury, excess alcohol use, Parkinson’s, Multiple Sclerosis and many others. Dementia rates have risen as life expectancy from other diseases has increased, but risk also rises with increasing hypertension, diabetes, obesity and inactivity.
In addition to the dementia-afflicted individual, the entire family of caregivers and loved ones suffers as caring for and watching someone descend through the stages of dementia is harrowing. In fact, dementia is one of the only conditions that not only shortens the life expectancy of the patient, but also that of the primary caregiver. If I could leave you with any lasting impression from reading these words, it would be this: check on the caregivers of dementia patients. Believe me, they need your kind words, reality checks and loving support. A great way to help family caregivers is providing meals, visits, breaks and a kind ear or a shoulder to cry on. If you find yourself interacting with a person with dementia, it is best to avoid arguing, confrontation, reasoning and reminding them of what they have forgotten.
There are several powerful ways to reduce your risk of experiencing dementia and all are best started as soon as possible. In terms of nutrition, fill your diet with healthy fats from seeds, nuts and olives, anthocyanins from blue and dark red berries, anti-inflammatory herbs like ginger and turmeric and fiber-rich green leafy vegetables. You should also avoid excess sugar, starches, trans fats and alcohol. Maintain social connections and activities throughout life by joining groups, enjoying hobbies and surrounding yourself with people you care about. Daily mental stimulation is also important and can be achieved through solving puzzles, word games, reading, building things and completing arts and crafts. More and more scientific evidence supports the idea that bio-identical hormone replacement therapy for both men and women significantly reduces the risk of developing dementia. However, all of the previous tips combined do not compare with the powerful impact physical activity and exercise has on cutting dementia risk. Studies show that even a regular, daily walk can cut Alzheimer’s risk by 45%.
Studies also show that risk is slightly increased with daily continuous sitting of 3 hours and risk is greatly increased with continuous sitting of 6 hours. To combat this effect, set your alarm and take a 10 minute walk around the block or the office every hour or so to get blood flowing to the brain. Little positive efforts each day in nutrition, lifestyle and activity can cut your risk of dementia and bring increased vitality and longevity.
To learn more about ways to increase your longevity and support brain health, contact Acacia Natural Medicine at info@acacianaturalmedicine.com or text/call 480-702-1537.
