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Health and Happiness  

Spotlight on: Dementia

The Spotlight series is a series of articles looking at common, and preventable, diseases.
I explain the science behind the condition, how to spot early signs and what you can do to prevent it.

The Science

Dementia is an umbrella term used to describe a number of brain disorders that cause memory loss, and deteriorating mental function. Dementia can affect functions such as memory, thinking, language, orientation, judgment and social behaviour.

One of the most common causes of dementia is Alzheimer’s disease, a progressive type of dementia, where symptoms gradually worsen over the years.

Alzheimer’s dementia is caused by a build-up of abnormal plaques in the brain, causing a disruption between nerve cell connections.

Another common form of dementia is vascular dementia, which is caused by impaired blood flow in the brain. This can be due to a blood clot or a bleed, where the blood flow to areas of the brain is interrupted, meaning that area of the brain doesn’t get enough oxygen or nutrients.

This can cause the symptoms associated with dementia, such as memory loss.

Signs + Symptoms

Different types of dementia cause different classical symptoms. Each dementia presents slightly differently, with some symptoms occurring suddenly, whilst others take a long time to gradually show.

Some of the most common symptoms of dementia are listed below. If you believe yourself, or a loved one, is experiencing any of these, I’d encourage you to make an appointment with your family doctor.

  • Memory problems – such as forgetfulness and misplacing objects. The most recent memories are usually the ones to be lost first.
  • Language problems – such as difficulty understanding what is being said, or difficulty understanding written information
  • Attention and concentration problems – such as appearing restless or unable to concentrate on reading, or watching TV
  • Disorientation – such as losing track of time or what day it is, or getting lost in new places
  • Mood + personality changes – such as being irritable, depressed or losing inhibitions (making inappropriate comments or saying things out of character)
  • Difficulty doing daily activities – such as not paying attention to personal hygiene or not remembering to cook, clean or eat

How to Prevent Dementia

Research suggests that you can significantly reduce your risk of Alzheimer’s and other forms of dementia by making simple lifestyle changes. While some risk factors are out of your control (such as increasing age, and genetics), there are aspects of your life that you can control to reduce your risk of dementia.

Experts have established seven pillars for a brain-healthy lifestyle:

  • Regular exercise
  • Social engagement
  • Healthy diet
  • Mental stimulation
  • Quality sleep
  • Stress management
  • Vascular health

Regular exercise has been found to reduce your risk of Alzheimer’s by up to 50%. It can also slow down the progression of dementia in those already developing symptoms.

Thirty minutes of moderate intensity exercise, five times a week, is the best way to keep your brain in shape. The ideal exercise would be a mix of cardio and strength training, including balance and co-ordination exercises, especially for those over 65.

Connecting with loved ones is an incredibly important aspect to keeping our brains healthy. Joining a club or group, volunteering, taking group classes and making regular times for friends and family are ways to stay connected and protect yourself from dementia.

Alzheimer’s has been called the diabetes of the brain, so adjusting your diet to maintain a healthy weight is important. A diet rich in fruits, vegetables, omega 3 fats (oily fish), whole grains and beans, and low on sugar and processed foods, is the best way to reduce your risk.

Mental stimulation is a key aspect to preventing dementia, and can include anything that uses your brain. Try brushing your teeth with the opposite hand to usual, or taking a different route to work based on your sense of direction alone.

You could also try learning something new, or stepping up the difficulty of something you already do.

Quality sleep means establishing a regular sleep schedule and sticking to it, getting seven to nine hours of sleep a night. If you struggle to fall asleep or stay asleep, check out my recent article on hacks to get some quality slumber.

Recognizing causes of stress in your level and taking steps to address them is also important. If nothing can be done to externally reduce stress, try techniques-like exercise, meditation, journalling or speaking to a loved one to reduce your internal stress levels.

Lastly, vascular health (healthy blood vessels) is intrinsically linked to brain function. Quitting smoking or vaping and reducing your cholesterol are the best ways to keep your arteries and veins, and your brain, healthy.

Take Home Message

Dementia is a scary prospect, so being able to take control of many of the influencing factors can help to alleviate the fear you may feel.

Genetics and age can contribute to getting dementia, but there are many aspects that you can take control of, today, to keep your brain and body in peak condition.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.



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About the Author

Dr. Hannah Gibson graduated from medical school in the UK before moving to live in Canada. During her five years at university, she's worked in every department from pediatrics to geriatrics, advocating for both physical and mental health. Now based in Kelowna, she works to provide outreach healthcare for the homeless community. 

Hannah is passionate about preventative medicine, and the focus of her column is to educate and inspire people to take proactive measures to improve their health. 

Hannah believes that we all can, and should, take responsibility for our own health. It is the most important asset we have, and should be respected as such. Follow each week as she gives you the tools to improve your own health and wellbeing, and ultimately live a happier and healthier life. 

Get in touch through the comments section, or by emailing Hannah on [email protected].



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The views expressed are strictly those of the author and not necessarily those of Castanet. Castanet does not warrant the contents.

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