New research (2010) shows that dementia can be prevented to some extent. The group of people who suffer from dementia is growing. Old age is defective, but it does not mean we have to watch passively. The following simple steps help the mind as well due to age sharp.
- 1. healthhandmoving People who exercise regularly, even just walking, have a significantly lower risk of dementia and mental decline than those who do not practice sports.
- 2. Active mind exercises for the brains to help dementia at bay. Reading, doing board games or play an musicinstrument are very effective, but also a lifelong learning seems to have a protective effect on the brains.
- 3. Avoid contact with aluminium heavy metals, mercury and other heavy metals, they seem to play a role in the development of dementia, so avoid this as much as possible.
- 4. Avoid pesticides. Occupational Medicine research indicates that those who work regularly with pesticides (chemicals against weeds and fungi, etc.), have higher risk of Alzheimer's. Natural, non-toxic pesticides are a great alternative.
- 5. Keep your heart healthy!! Heart problems affected dementia. Dementia in later life could possibly be prevented by your weight, blood pressure, blood sugar and cholesterol levels.
- 6. Eat healthy Fats. Limit saturated (animal) fats in your diet. Diet rich in mono-or polyunsaturated fats (especially omega-3) reduce the risk of mental impairment. Monounsaturated fat in foods like olive oil, nuts and avocados, while polyunsaturated fat is mainly in flaxseed oil, walnut oil and fish and shellfish. At least once a week eat fish or other seafood, it can reduce the risk of dementia by about 30%. Many fish contain mercury, however. Of some species, therefore do not eat too much, such as shark, swordfish or tuna. Choose smaller species which are less polluted as anchovies, pilchards (a type of herring), shrimp, sardines, salmon (wild Alaskan / canned salmon pink / sockeye), cod or catfish.
- 7. Anti-oxidants in foods, especially vitamin C and E seem to reduce risk. Also important is sufficient selenium.
- 8. Wine (especially red) Moderate consumption of red wine is linked to less Alzheimer's and other dementias. Occasionally a glass is good for you!
- 9. A supportive social network seems very important for a healthy mind. Those with the fewest social contacts seem according to research most likely to have dementia.
Sport is ideal for a sleek and fit body. But did you know that your brains benefit from a strong physical training?
Brains turn faster if you sometimes moves intense so the heart and breathing rates go up. It is not necessary to sport very often or for long periods, but the intensity is important. This is the finding of Maaike Angevaren to defend her PhD thesis at the University of Leuven.
"It is known that physical activity and exercise are important for a healthy old age. It shows that intensive exercise also produces effects on cognition. Older adults can be supported by keeping fit," said Angevaren.
