Lifestyle tweaks to help defend against dementia

Award-winning cognitive health clinic Re:Cognition Health is passionate about changing the future of individuals diagnosed with Alzheimer's disease, the leading cause of death in England and Wales and the only cause that is still on the rise.

While there is no cure for dementia, there is hope with promising final phase clinical trials and progressive research. Re:Cognition Health’s esteemed clinicians are cautiously optimistic that by incorporating simple lifestyle tweaks into your daily routine, you may be able to improve your brain function as well as protect it from decline in later years. 

DIET:
KEEP IT FRESH, BALANCED AND CLEAN

The fresher your diet, the healthier you (and your brain) will be. Pack your plate full of antioxidant-rich fresh fruit and vegetables, pulses, grains, seeds and try to eat two meals containing oily fish such as salmon, tuna or mackerel each week. Limit the amount of processed foods, sugar, preservatives and fats in your diet.

Matt Dodge, Executive Chef at luxury memory care home Chelsea Court Place, shares his favourite healthy recipes that are abundant with flavour and nutrition (please find attached). Pan Seared Tuna and Smoked Aubergine and White Bean Stew are both easy to prepare and versatile enough to serve at a dinner party or a quick evening meal. 

EXERCISE:
30 MINUTES, FIVE TIMES A WEEK

Many studies have been conducted on the benefits of exercise in relation to reducing the risk of developing dementia and the extensive research has indicated that aerobic exercise is one the best things that can be done to safeguard against dementia.

A minimum of 2.5 hours of moderate-intensity aerobic activity should be undertaken each week. Exercise such as cycling, dancing, swimming or fast walking are great for improving

physical and mental well-being. Jeff Archer Founder of corporate wellbeing solutions company The Tonic Corporate Wellbeing comments: ‘The easiest way to fit exercise into your day is to be clear about exactly what you’ll do and when you’ll do it. Allocate specific times in your diary and know in advance what you’ll do with the time, whether it’s a short run or a mini workout. Life is busy so there’s no need to carve out hours in the week for activity. Short activity sessions are much more manageable and therefor much more likely to happen, giving you results that will benefit your health and wellbeing now and in the future.’ Find attached a park workout program to kick start your exercise routines. 

PLAY A MUSICAL INSTRUMENT:
ENGAGE THE MIND AND MEMORY

The benefits to playing and learning a musical instrument in younger life are numerous and it has shown to also benefit cognitive development in later life too. A recent study, conducted on 157 pairs of twins found that learning a musical instrument in adult life can also help to reduce the risk of dementia.

British pianist, composer and artistic director Nathan Williamson comments, ‘Learning a musical instrument is tremendously fulfilling - not only does it help improve cognitive performance and memory, but also it also builds confidence, relieves stress, fosters creativity and gives a sense of achievement and satisfaction. It can also be done at any stage of life: you don't have to regret not learning when you were younger - just do it now! Ask for teacher recommendations from friends who learn or have children who do, or contact your county music service for local teachers. Be honest with your teacher about your goals and how much you can realistically practice. It’s just like joining a gym - you need to find the right level and pace for you, and your teacher will adapt your programme to what suits you. Meeting and playing with other musicians is also really important - although daunting at first, it will soon encourage and inspire you. Some groups require members to have reached a certain level, and others are for mixed abilities - a web search and a few emails will soon tell you what's on in your area. Don't be limited to your own instrument - singing, dancing, improvising, drumming are all wonderful, inclusive group music activities. Above all, remember that 5-10 minutes practice a day is better than 3 hours in a big burst at the weekend!' 

MODERATE ALCOHOL:
EXCESS WINE IS NOT FINE

Stick to the recommended guidelines when drinking alcohol – 14 units per week: 6 x 175ml glasses of wine (13%)
6 pints of lager or ale (4%)
5 pints of cider (4.5%)
14 x 25ml glasses of spirits (40%)
Source: The Chief Medical Officers' Low risk unit guidelines

Studies have indicated that people who regularly drink heavily or binge drink were more likely to develop dementia than those who drank within the recommended guidelines. Alcohol damages brain, causes brain shrinkage and interferes with the way the vitamin Thiamine is absorbed into the body, which is essential for providing energy to the body (and the brain uses A LOT of energy). 

SLEEP:
BANK A MINIMUM OF 6 HOURS A NIGHT

Sleep helps our brains to clear away toxins, plaques and proteins that build up throughout the day, helping to protect against diseases such as Alzheimer’s. Sleep also helps us to remember new things we have learnt, improves concentration, mood and metabolism, so it is vital we enjoy between 6-8 hours sleep each night (or day for the night shift workers!) 

KNOWLEDGE IS POWER 

It’s imperative that regular health checks with your GP are maintained and that health professionals are contacted as soon as memory symptoms arise. An early diagnosis of dementia is absolutely key in order to begin pathing the treatment plan and enrolling on clinical trials which could make a significant difference to the quality of life of those living with a diagnosis of Alzheimer’s disease. If you’re interested in finding out more about participating in the trials can visit the Re:Cognition Health clinical trial website for more information at www.recognitiontrials.co.uk

For further information on Re:Cognition Health please visit www.re-cognitionhealth.com.