Maintain a Healthy Brain: Reduce your Risk of Dementia

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1 Maintain a Healthy Brain: Reduce your Risk of Dementia 1 Jan Robson Coordinator of the Alzheimer Society's Dementia Helpline 2 Marc Labrecque Provincial Coordinator of Programs and Services 3 1

2 Maintain a Healthy Brain: Reduce your Risk of Dementia What goes wrong in the brain? Latest research on reducing risk for dementia Health measures that can be taken at all ages and integrated into daily life 4 The Rising Tide of Dementia In Canada someone develops dementia every 5 minutes 1 in 11 over the age of 65 have dementia 70,000 people in B.C. have dementia 10,000 of these British Columbians are under the age of 65 In 25 years,1million Canadians will have dementia 5 ALZHEIMER S DISEASE Healthy Brain Brain with Alzheimer s Alzheimer s is an organic brain disease Alzheimer s disease and dementia are NOT a normal part of aging 6 2

3 Risk Reduction Through epidemiological studies we have learned about risk factors related to Alzheimer s These risk factors are associated with specific population traits They do not have a proven cause and effect relationship No treatments or drugs have been proven to prevent or delay the onset of Alzheimer s disease 7 Some Risk Factors Cannot be Controlled Genetics: Identified by research as an important risk factor, but only play a large role in a small percentage of cases Aging: Most significant known risk factor 8 What Can You Do? Brain health is vital in the fight against dementia. A healthy lifestyle will benefit your body and your brain. Risk reduction is the best defense against dementia P.S. You can do everything right and still get Alzheimer s 9 3

4 What Can You Do? Take action in all three areas MIND - BODY - SPIRIT Start on a smaller scale and strive to improve Be realistic Revisit your goals 10 A 2007 UCLA study reported that taking action in all 3 areas: Mind Body Spirit showed a measurable effect on brain activity after only 14 days 11 M I N D 12 4

5 What We Can Expect to Decline with Age Recalling: Names/facts/words Where/from whom you heard something Location of household objects Details of recent-past events Abilities: Multi-tasking and reaction time 13 What Does Not Have to Decline with Age Vocabulary Decision making Creativity Ability to learn Word generation Paired associate learning 14 - M I N D - Research study found 73 year olds who received 10 brain training lessons improved on thinking tests, reasoning skills, processing new information, and memory. Results lasted up to 3 years! 15 5

6 - M I N D - The brain is like a muscle; if you don t use it, you lose it 16 - M I N D - Mental Agility and Capacity: Build new connections Vary your routine Play brain stimulating games Old dogs can learn new tricks 17 - M I N D - Shut out distractions Learn a new language Participate in challenging mind games

7 - M I N D - Bronze Level Watch less TV Work at remembering names Remember a few phone numbers Take a different route to work 19 - M I N D - Silver Level Try mental arithmetic Play word games Draft an original written document Play a musical instrument Try art or craft work 20 - M I N D - Gold Level Play logic games Play word games Work consistently to improve memory Memorize a poem/recipe/team roster Learn a language or take a course 21 7

8 B o d y 22 Excellence is not a singular act, but a habit. You are what you repeatedly do. Shaquille O Neal 23 Risk Factors: Diabetes Circulation Weight Lifestyle factors Head trauma Nutrition 24 8

9 Critical Health Indicators: Cholesterol Ratio (total cholesterol to HDL/ good cholesterol) 4 = ideal 4-6 = moderate risk more than 6 = high risk 25 Critical Health Indicators: Blood Pressure optimal = lower than 120/80 average = 130/85 above average = 130/85 to 139/89 high risk = 139/89 or higher 26 Critical Health Indicators: Glucose Level measured in millimoles per litre Fasting plasma glucose level of 7.0 mmol/l or higher = type 2 diabetes 27 9

10 Cholesterol, blood pressure, glucose levels can be naturally regulated by: regular exercise sensible eating good body weight low salt diet low stress spiritual interests 28 Lifestyle Factor: Alcohol consumption Smoking Chemicals and street drugs 29 Head Trauma Concussions - cumulative effect Fall-proof your home Wear a helmet 30 10

11 Physical activities can help you Feel better Reduce stress Maintain good health Prevent muscle weakness Improve mood 31 Exercise Tips: Exercise for minutes, 3 4 times a week Make physical activity part of your daily routine Set realistic goals Variety is better than intensity 32 Benefits of Sleep: Helps the immune system Human growth hormone is released Important metabolism of nutrients Memory and learning are processed Improves problem-solving capacity 33 11

12 Body / NUTRITION 34 - Nutrition - Portions do NOT super-size it! Fruit, nuts and vegetables Soy products, cold water fish, flax seed oil Protein found in meat, fish and soy Avoid processed foods 35 - Nutrition - Water is essential for your health Drink 6 8 glasses of water or green tea daily Black tea is good for recovery from stress Green tea contains anti-oxidants jasmine tea has even more Adding milk reduce the anti-oxidant in tea 36 12

13 S P I R I T 37 There are only 2 ways to live your life. One is as though nothing is a miracle. The other, is as though everything is a miracle - Albert Einstein 38 - S P I R I T - Social Connections Stay engaged, have purpose Active social life Share your feelings Have a positive attitude Balance work and pleasure 39 13

14 - S P I R I T - Stress and Emotional Wellness Practise stress reduction Catch up on sleep 40 - S P I R I T - Spiritual Practice Meditation/prayer Nature Art Calmness 41 - S P I R I T - Treat Depression Use Humour Good brain training Increases hope Lowers blood pressure 42 14

15 To Summarize Dementia is not a normal part of aging Brain health is vital in the fight against dementia A healthy lifestyle will benefit your body and your brain Risk reduction is the best defense against dementia 43 To Summarize Keep your brain engaged, challenge yourself, learn new things Take care of your body, stay active Eat a well balanced diet Stay socially engaged Stay spiritually connected Learn to relax 44 Programs & Services Alzheimer Resource Centres for information, education, support and referrals Dementia Helpline Information Bulletins In Touch for caregivers Insight for people with dementia Education Healthy Brain Life After Diagnosis Shaping the Journey Dementia Education Series & Workshops Tele-Workshops Support Groups for people with early symptoms for caregivers

16 Provincial Office (to order the handout) or (604) Website Dementia Helpline (604)