Welcome to our webinar on dementia prevention presented to you today by caregiver relief. What is dementia prevention? It means living life is if you going to develop the disease, learn why this is the best approach. There is presently no cure for dementia on the horizon. Studies have shown. There is a decrease in the incidents of some types of dementia, such as vascular dementia, but there is no decrease in the incidents or occurrence of Alzheimer's disease.
There is good news. However, in the latest 90 plus 90 year old plus study that was done by the university of California. In Irvine, they studied the oldest of old and have had some interesting findings. What is unique about this study is one of the largest studies of this demographic. Ever. A fact, you may not know, is this the fastest growing segment of the population in the us?
One of the parts of this study was to monitor the cognitive status of each of the aging participants. Over the course of this presentation, I will share with you what this and other studies have revealed about dementia prevention let's get started. There are two types of risks for developing dementia.
The first type is avoidable risks. The second type are the unavoidable risk for developing dementia. The first unavoidable risk is genetic. Researchers at duke university have discovered an amino acid commonly found in the brains of patients with Alzheimer's. They have discovered that this, this protein is found in the, the spinal fluid of people without dementia.
The common factor for all of these individuals was they were close relatives that had been diagnosed with autism. In the 90 plus study recently, the information they found is that those in the nineties, that in their nineties that carried the gene for Alzheimer's did not always exhibit the signs and symptoms of dementia while others did.
The interesting finding was that all of these individuals are much more likely to have Alzheimer's neuropathy in their brains during the autopsy. And that was one of the factors that was included in the, um, this study is everybody agreed to have an autopsy of, um, their body, including their brain, uh, at the end of their life.
Aging is another avoidable, unavoidable factor. 10% of individuals over the age of 65 will develop a form of Alzheimer's. That figure doubles every five years of age, after that, the older you get the greater your chances are for developing some type of dementia. The most recent study of the 90 plus in Irvine found the incidents of developing dementia in women over the age of 90 double, every five years, childhood injuries are another unavoidable.
Injuries such as head injuries and concussions. The greatest increase in future dementia risk seems to occur after a severe head injury that knocks you out for more than 24 hours, a moderately serious injury that causes unconsciousness for more than 30 minutes, but less than 24 hours also seems to increase the risk, but to a much smaller extent.
Avoidable risk factors. What does that mean? These are things that will increase your risk for having, but they are avoidable. If you eat a diet high in fat, you increase your chances for developing a form of dementia. If you partake in hobbies or jobs with a high risk of head injury, if your life has chronic stress that you don't manage.
Um, if you don't experience lifelong learning, if you live a sedentary lifestyle sitting around on the computer every day, or at home watching TV, if you have a lonely or solitary lifestyle, your chances for dementia increases. If you're a smoker. Or you, or have, uh, experienced chronic alcohol abuse or are an alcoholic or alcoholic alcohol dependent.
You are also at a higher risk, a chronic lack of sleep, not wearing seatbelts and being in jobs that are less socially and intellectually stimulating increase your risk. Living a life where you have no mental stimulation or you don't engage in leisure activities that make you physical a sluggish thyroid, vitamin deficiencies, and medications can also slow.
The thinking process are things that you need to be aware of and can control. So how do you lower your risk factors? Well, the good news is you can. According to the research. There are endless things you could do to protect your brain from developing any type of dementia. The key to success is in your hands, become aware of your family, medical history and creating an individual lifestyle plan on your findings can delay or even prevent dementia.
So now you're going to learn how living life as if you're going to develop the disease. Learn how to build up your defenses, know your health history. There are some diseases that predisposed to the development of dementia, vascular disease, diabetes, obesity, and hearing loss, all promote dementia. So let me explain.
Memory is not the only thing that is affected by dementia balance is defect affected and there is an increase in chance for falls. The loss of functions over time causes the person with dementia to look for things that they can do successfully.
So we learned to build up your defenses. You need to incorporate activities that use your hands now. That can be performed later in life. These activities can actually decrease challenging and negative behaviors in a person with dementia, the top strategies for a brain healthy lifestyle. Seek treatment for heart disease, diabetes, and stroke.
Maintain your blood pressure within normal. High blood pressure is a high risk factor for many different types of dementias. Seek treatment for depression and anxiety. Eat a heart healthy diet, a diet rich in fruit, vegetables, and omega-3 fatty acids commonly found in certain fishes and nuts limit your daily alcohol intake.
More on a brain healthy lifestyle become physically active, keeping your mind active with stimulating activities, pursue lifelong learning. It is believed that those that learn something new and different helps the brain developed a strong nerve cell network. Be socially active, quit smoking. It's never too late.
And develop hobbies and activities that use your hands, practice, stress management techniques, guided imagery self-hypnosis and breathing techniques are just a few things you can do learn mindful meditation and mindful living techniques. Mindfulness is becoming more aware of what you think, feel, say, and do.
You train your brain to become more organized and calm stress decreases and life begins to feel more enjoyable. And rich research shows that a mindful approach to dementia care can delay the cognitive decline in the person with dementia. So for those caring for a family member with dementia, this is a win-win situation.
Mindfulness will help delay or prevent dementia for you and benefit your family member as well. Physical exercise is the single most important thing you can do to protect your brain. Studies have shown that a person in, even in their seventies can improve their executive function with some physical activity.
So how much activity and what of. Well, what is good for the heart is good for the brain. Getting your heart rate up and developing the sweat is the goal. Brisk walking, vigorous, dancing, aerobic exercises, bicycling, swimming, and any sport or activity where you move a lot. 30 minutes a day is all it takes.
And it doesn't have to be done all at one time. Dementia, soon effects, balance, and falls become an issue. Part of your dementia prevention plan should also include exercises that will promote good balance yoga Tai Chi, QI gong, not only promote good balance, but they also boost concentration and reduce stress.
Weight or resistance training at least two to three times a week is important. This will promote good muscle tone and guard against falls. And remember falls are the number one independence. Robert of the elderly brain health, a brain healthy lifestyle includes being socially active. Activities that will protect your brain against dementia are learning something new and different often enjoying family and friends and having pleasurable bull experiences.
It is important that you get out of your comfort zone and do things that are uncomfortable for you to try. It only benefits you for activities that are found to protect the brain against the men. A study found that four activities that are most important to protect the brain against dementia are reading, dancing, playing a musical instrument and memorization activities for a dementia prevention program.
Let's build up your brain reserves. You do this by learning a new language, writing a journal about your family history history, or on a subject, you know, Learning the board new board game or a card game or working on the computer volunteer. It decreases depression and you get out and socialize. Take up painting photography or a new art form mindfulness and dementia prevention.
Mindfulness is a cutting edge tech. That is a centuries old and now research has have proven to delay or prevent dementia. It works simply by engaging all of your senses. This builds strong neuronal connections in the brain. Mindfulness teaches you how to let go of anxiety, stress, and negative thoughts due to time constraints.
I'm going to briefly touch on supplements and dementia prevention. The 90 plus study released recently has determined that vitamins and supplements did not have any evidence of preventing dementia. I suggest that you do your homework and made an, make an educated decision when using any supplements. It is important to look at your diet as a whole and not one nutrient for your brain or your heart.
The summer. You can make lifestyle changes to delay or prevent dementia. A heart healthy lifestyle is a brain healthy lifestyle. Live life. As if you're going to develop dementia, it will help you delay or prevent this terrible disease.