|
|
|
Mind your Mind
Alzheimer's Australia has released Mind your Mind, seven signposts to reduce the risk of developing dementia. Devised in conjunction with a team of Australian geriatricians and psychogeriatricians, it identifies what you can do to keep your brain healthier as you age.
It is not yet known how you can prevent or cure dementia, but there is a lot you can do to keep your brain healthier as you age. Adopting the Mind your Mind lifestyle may reduce the risk of developing dementia.
It's never too early to Mind your Mind. Scientists think the changes in our brains that result in dementia may start decades before symptoms appear, so don't delay, start today. |
| |
The Seven Signposts to Mind your Mind |
|
|
| 1. Mind your diet |
| A good and balanced diet promotes brain health. Eat protective foods like: |
| |
| |
Mainly lean meat and chicken and choose low-fat or no-fat products. |
| |
HDL (or 'good') cholesterol foods such as olive oil, avocados, olives, nuts, seeds and fish as well as Omega-3 fatty acids: soy and canola oils, and fish (especially oily fish such as mackerel, Southern blue fin tuna, trevally and sardines) once or twice a week. |
| |
Antioxidant-rich foods (from the richest down): prunes, raisins, blueberries, other berries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn and eggplant. |
| |
Antioxidant-rich drinks: tea, green tea and red wine (in moderation). |
| |
Folate: oranges, mandarins, bananas, rockmelons, strawberries, avocados, corn, broccoli, cabbage, cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals and oats, peanuts, meat and soya. |
| |
Include sufficient vitamins - obtaining vitamins from food sources is the best but consider vitamin supplements if needed (but not more than 400mg of vitamin E daily). |
| |
Vitamin E, from vegetable oils, nuts, green leafy vegetables and fortified cereals, may be especially important. |
| |
Drink six - eight glasses of water a day. Avoid excessive caffeine or alcohol as these dehydrate your body. |
|
| |
| 2. Mind your body |
| Physical exercise encourages blood flow to the brain. People who exercise regularly are less likely to develop heart disease, stroke and diabetes and these are associated with an increased risk of developing dementia. |
| |
| |
Exercise aerobically at least 20-30 minutes three times a week. You can walk, dance, jog, cycle, swim, garden anything that gets the body moving and heart pumping. |
| |
Resistance or weight training builds muscle strength, co-ordination and maintains bone density. |
| |
Maintain flexibility and do balance exercises like dancing, bending, stretching, tai chi, pilates and yoga. |
|
| |
| 3. Mind your brain |
Keeping the brain active is thought to build reserves of brain cells and enhance their connections, helping keep you mentally sharp.
Do mind games like crosswords, number and word puzzles, chess, draughts and cards. |
|
 |
|
| |
Read, write, converse, use a computer, learn a
language or take a course. |
| |
Pursue cultural activities like going to plays, concerts, museums and galleries. |
| |
Keep up hobbies like jigsaws, painting, sewing, carpentry or take up new hobbies. |
| |
Do activities around the house like cooking and gardening. Set yourself short and long-term goals. |
|
| |
| 4. Mind your health checks |
| Staying healthy by having medical check-ups and keeping your body weight in control is important for general and brain health. |
| |
| 5. Mind your social life |
| Being socially involved and participating in leisure and other activities with people helps maintain a healthy brain. |
| |
| |
Keep in contact with family and friends. |
| |
Take part in clubs, social, cultural, or other groups. |
| |
Keep on working or become a volunteer. |
| |
Enjoy conversation with your neighbours, shop assistants, on the radio. |
|
| |
| 6. Mind your head |
| Protect your head to reduce your risk of dementia. |
| |
| |
Avoid head injury. Always use a seatbelt in the car. Take special care when you are a pedestrian. Use protective headgear when riding, skating and playing sport. |
|
| |
| 7. Mind your habits |
| Avoid 'bad habits'. |
| |
| |
Don't smoke. |
| |
Don't drink too much alcohol: if you drink, just have one to two drinks a day, with one or two alcohol free days a week. |
|
| |
And for your general health, it is helpful to reduce stress and get a good night's sleep.
It is combining all these lifestyles and habits together that will make the greatest impact on our brain health. However, Mind your Mind can't guarantee that any one person won't get dementia, even if they 'do everything right'.
For more information, call the Dementia Helpline on 1800 100 500. |
|
|
| |
|
|
|
