Here’s exactly what you can do to boost your quality of life and stave off Alzheimers…according to Prof Loveday, a specialist in memory and ageing at the University of Westminster.
Journal every evening
To keep your brain active in old age, Prof. Loveday recommends jotting down everything you did today before going to bed. Doing this forces the brain to practice ‘spaced repetition’––a learning technique that is known to improve memory by reviewing information at intervals.
And it can be ‘transformational’, Prof. Loveday said.
Around 900,000 Britons are currently thought to have the memory-robbing disorder. But University College London scientists estimate this will rise to 1.7 million within two decades as people live longer. It marks a 40 per cent uptick on the previous forecast in 2017
Boost your social battery
According to Loveday, maintaining friendships is vital for healthy cognitive function, lowering stress and easing anxiety which in turn reduces inflammation in the body that is known to impact the progression of the disease.
Write it down and don’t be afraid to rely on technology
One of the most fool-proof ways to remember something is writing it down and this isn’t something to be ashamed of, Prof Loveday says.
She found that getting her mother to write things down that she needed to remember that day on a whiteboard in the kitchen really helped slow down the progression of the disease .
And whilst it may seem like a tedious task, Prof. Loveday says one of the best things you can do for someone with a degenerative memory condition is teach them how to use Google Maps. ‘One of the worst things you can do when lost is panic’, she said. But this also works both ways, so for her own peace of mind as a carer she also turned on the tracking system on her mother’s phone so she can easily see where she is if needs be.
Curate old memories
Typically, Alzheimer’s patients will have a good grasp on their early memories so sparking a conversation about the good old days can help preserve identity.
Prof. Loveday said: ‘Nostalgic conversations––about music and scratchy school uniforms––are powerful social connectors.
‘I know from my research that if you ask people to give their eight favourite songs, often one or two will prompt memories about a specific moment that was transitional or important in terms of who you became.’
Get your steps in
It is a well-known fact that upping your exercise quota can help stave off Alzheimer’s in later life, boosting proteins in the brain that support cognitive function.
Even just going for a walk is great, says Prof. Loveday, because navigating stimulates the part of the brain responsible for memory.
Cut down on sugar and have a good bedtime routine
Experts have long proposed that diets high in healthy fats and polyphenols––found in things like dark green leafy vegetables––can help support brain health. Conversely, it is well-known that sugar can have an inflammatory effect on the body, causing glucose spikes which have been shown to reduce cognitive function.
Prof. Loveday suggests eating more vegetables, berries rich in antioxidants and foods high in omega-3s such as oily fish or nuts and seeds. There is also surmounting evidence that too much or too little sleep can raise dementia risk.
Plan for the future now
Whilst it can be hard talking about future plans in terms of care, Prof. Loveday advises getting the conversation out of the way as soon as possible, before the disease progresses further.
Get your eyes and ears tested
Finally Prof. Loveday suggests getting your hearing and vision tested regularly to keep dementia at bay––and at least once every two years for people over 60, in line with NHS guidelines.
It is believed that tackling hearing loss early could delay the development of dementia for a number of years, though the exact reasoning is not yet fully understood by experts.
But, hearing loss is not an inevitable part of ageing and this simple step could help millions reduce their risk of dementia.
-Daily Mail.uk
