healthy brain ageing - sutherland shire · 2017-09-26 · normal ageing •occasionally losing...

HEALTHY BRAIN AGEING UNDERSTANDING MEMORY LOSS AND HOW TO REDUCE THE RISK OF DEMENTIA

DR CATRIONA IRELAND

BRAIN AND MIND CENTRE, SYDNEY UNIVERSITY

UNDERSTANDING MEMORY LOSS AND DEMENTIA

• What is normal as we age?

• What might affect memory that isn’t dementia?

• When should someone see the doctor about their brain function?

NORMAL AGEING

• Occasionally losing things, forgetting appointments or being unsure why you went into

a room

• Occasional “Tip of tongue” word finding troubles, blanking on a name or calling your

children by the wrong names…or the dog’s name!

• Needing a little more time to think through a route

• Being a little more distractible and less able to multi-task

• More trouble learning new things

• Slower processing and reaction times

WHAT CAN AFFECT MEMORY

• Illness

• Delirium

• Being too overloaded or too bored

• Stress, anxiety and depression

• Poor sleep, diet, exercise

• Medications

WHEN TO SEE THE DOCTOR

• You are concerned or someone else has expressed concerns

• Progressive problems

• Function getting difficult

• Not aware of forgetting

• Getting lost

• Unable to communicate like before

• Strange things!

HOW TO GET SOMEONE ELSE TO SEE THE DOCTOR

• Decide if you need to

• Find the right way to raise the topic

• Find the right time

• Who is the best person?

• Should I tell their doctor?

WHAT IS DEMENTIA

• Gradual and Progressive changes in memory and thinking skills

• Function is no longer independent

• Can be just language or just altered behaviour with normal memory

• Can be young but rare

WHAT CAUSES DEMENTIA

• Alzheimer’s Disease

• Vascular disease

• Frontotemporal dementia

• Lewy Body Dementia

• Rare things

WHAT TO AVOID TO REDUCE RISK AND DELAY ONSET

• Low levels of education

• Smoking

• Physical inactivity

• Depression

• Midlife high blood pressure

• Diabetes

• Obesity

EDUCATION

• Stay at school

• Keep learning in all sorts of ways throughout life

• Take care at work

• Take care at retirement

• Remember the brain likes novelty and challenge…and fun!

SMOKING

• Don’t smoke!!

• Get help to quit

PHYSICAL INACTIVITY

• Exercise has endless benefits- we are designed to move!

• Neurotrophic factors are released by adequate exercise

• Vascular benefits

• Weight management

• Less cancer, depression, diabetes etc

• Reduces falls and frailty

EXERCISE PRESCRIPTION

• Check with doctor if unsure

• Find the best options (accessible, affordable, fun, social, involves a skill,

variety) and aim to include both aerobic and strength training

• Build up slowly to avoid inflammation or injury…but do build up!

• Listen to your body

• Aim for at least 30 minutes of moderate intensity 3 times a week, ideally

more

GOOD MENTAL HEALTH

• Good physical health and sleep

• Engagement in things you care about

• Relationships and activities that nourish

• Healthy thinking and stress management

• Talk to your doctor if concerned

HIGH BLOOD PRESSURE, DIABETES AND OBESITY

• Lifestyle and genetics

• Exercise

• Diet

• Early intervention…so health checks!

• These things affect the blood supply and metabolism of the brain

DIET

• Mediterranean diet

• Weight loss in later life

• Hydration

• Alcohol

• What about the gut-brain connection?

SLEEP

• Ideally 7-9 hours

• Napping?

• Sleep Apneoa and other things that disturb sleep

• Things that help sleep

• Watch caffeine and alcohol

• Don’t take sleeping pills (but don’t stop them suddenly if you do)

RESEARCH

• Media coverage

• Lots of research into many possible treatments, some in advanced trial stages

• Still waiting…but hopefully

• Focus on living a cognitively healthy lifestyle

• Get linked into a clinic