1) Do this exercise to prevent symptoms of the condition developing
DEMENTIA is an umbrella term used to describe different diseases which progressively damage the brain. There is currently no cure for the condition, but experts believe there are ways to prevent it developing.
Dementia tends to occur in older people and triggers symptoms such as memory loss, difficulty concentrating and problems with planning and reasoning. The four main types of dementia are vascular dementia, frontotemporal dementia, lewy body dementia and Alzheimer’s disease. Getting older is the biggest risk factor for dementia, but evidence has proven you can do things to lessen your risk. One of these is being physically active, according to Alzheimer’s Society.
It explains: “Doing regular physical activity is one of the best ways to reduce your risk of dementia. It’s good for your heart, circulation, weight and mental wellbeing.
“It’s important to find a way of exercising that works for you. You might find it helpful to start off with a small amount of activity and build it up gradually.
“Even 10 minutes at a time is good for you and try to avoid long sitting down for too long.”
So what’s the best exercise to do to prevent dementia?
The dementia research charity recommends the following:
150 minutes of moderate aerobic activity, such as brisk walking, riding a bike or pushing a lawnmower, or
75 minutes of vigorous aerobic activity, such as jogging, fast swimming or riding a bike up a hill.
As well as aerobic exercise you should also build in some resistance activities that require strength and work your muscles twice a week.
This could be digging in the garden or exercises such as push-ups and sit-ups.
It adds: “Alternatively, take part in activities that are both aerobic and resistance, such as football, running, netball or circuit training.”
Other ways experts believe dementia can be prevented are eating a healthy, balanced diet, not smoking and drinking less alcohol.
2) Five foods to avoid if you want to prevent condition developing
DEMENTIA is a term used to describe different diseases which progressively damage the brain. There’s currently no cure for the condition, but experts believe there are ways of preventing it.
Dementia is a condition which tends to affect older people. There are four main types – Alzheimer’s disease, vascular dementia, lewy body dementia and frontotemporal dementia. General symptoms of dementia include memory loss, problems with mental sharpness and quickness and a temperamental mood. While scientists are still working on a way to prevent dementia developing, there are things you can start doing now to prevent it, such as changes to your diet.
A healthy balanced diet including lots of fruit and vegetables, is recommended by Alzheimer’s Society.
The dementia charity adds: “Aim for five portions a day, Fresh, frozen and tinned fruit and vegetables all count.
“A healthy diet also has fish at least twice a week, including oily fish (e.g. mackerel, salmon, sardines) which contains healthy polyunsaturated (omega-3) fatty acids and vitamin D.
“Adding starchy foods (e.g. potatoes, brown rice, pasta, bread) and protein (e.g. meat, fish, eggs, beans) will also help you maintain a balanced diet.”
The Mediterranean diet is the recommended diet to prevent dementia.
It adds: “ Following a ‘Mediterranean’ kind of diet is good for your cardiovascular health and may reduce your dementia risk.
“This diet is high in vegetables, fruit and cereals.
“Fats are mainly unsaturated (eg olive oil) with very little saturated fat (eg cakes, biscuits, butter, most cheeses).
“A Mediterranean diet also has some fish, poultry, eggs and dairy, but only a small amount of red or processed meat.”
But what foods should you avoid?
As part of a healthy balanced diet you should limit sugar treats and keep an eye on your salt intake.
Five foods which fall into this category are:
- Fizzy drinks
- Sweets
- Bread
- Pizza
- Ready meals
Alzheimer’s Society advises: “Read the labels on foods to see what they contain or look for healthier (reduced fat or salt) options.
“Speak to your doctor or pharmacist if you are thinking of taking a vitamin or mineral supplement.”
Disclaimer: All information, data and material has been sourced from multiple authors and is for general information and educational purposes only and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.
