Dementia is not “normal aging”

Dementia is not a normal part of aging.

That phrase was uttered over and over again this Saturday by Sarah Putman, director of education and quality for the Alzheimer’s Association Niagara Region, in front of a packed audience at the River Brink Art Museum in Queenston.

Dr. Putman said that maintaining brain health could reduce or delay the incidence of dementia by 40%, which includes symptoms such as memory loss, changes in language, changes in judgment and personality, and problems with motor skills. provided tips.

A series of portraits called “The Mama Project” by artist Mark Crofton Bell was on display in the same room where Putman spoke. These paintings all depict Bell’s mother, who suffered from dementia, and were painted in her later years.

Before outlining 12 ways lifestyle can play a role in preventing dementia, Putman explained that there are three things you can’t change or control: age, gender and genetics. He said there was no denying that risk increases with age, and that 61% of all patients diagnosed with Alzheimer’s disease are women, who live longer and therefore “fall into that risk category.” he pointed out.

Genetics is a question I get asked all the time. “If my mother had dementia, or if my father had dementia, would I get dementia?” Putman said, adding that less than 5 percent of dementia cases are genetically inherited from generation to generation. He explained that it was passed down to “Heredity plays a small role, but it’s not the deciding factor in developing dementia.”

“For the past few decades, it was thought that people just got older and their brains started to decline, and that it was part of normal aging, but dementia is part of normal aging. It’s not a department,” Putman said.

Dementia is an umbrella term that includes nearly 100 different syndromes and conditions that can cause symptoms of dementia.

A 2020 study called The Lancet Report outlines ways to maintain a healthy brain.

Be physically active. “What’s good for your heart is good for your brain,” Putman says, and jumping into exercise without any commitment or medical advice isn’t the best way to get into exercise for sedentary people. advises.

“Start slow. I used to tell my family, ‘Get up and walk around the house while the commercials are playing.’ Some of us are at different thresholds depending on what life has brought us, whether we have old injuries or simply lead a sedentary lifestyle. Exercise should be continued and done regularly, but it can also be varied. ”

Putman cited yoga, water aerobics, or qigong, which is similar to the tai chi offered at the Alzheimer’s Association. Niagara Region offers a healthy, safe and powerful exercise program that allows you to “participate in exercise for your brain, social skills and health.”

Please protect your heart. Vascular dementia is the second most common cause of dementia and is caused when oxygen supply to the brain stops, usually as a result of a stroke or heart attack. Putman recommends getting regular cholesterol, blood pressure and diabetes tests and treating these conditions.

Be socially active. “Social isolation is now thought of as the same kind of area as smoking and sedentary lifestyles. We’ve had a really tough five years in terms of the idea of ​​social isolation, but even during the pandemic. Even after the pandemic, we saw people who were in the mild cognitive impairment realm move more quickly into the dementia realm.”

Interactions can take place over the phone, over the internet using apps like Zoom, or simply by talking to your neighbors.

Putman suggested participating in programs offered by organizations such as museums and libraries. “There are a lot of events and it’s easy to socialize.”

“Talking to strangers is actually really good for your brain,” Putman says. “It actually encourages your brain to work in a different way.” Also, make the most of your daily opportunities to talk to the cashier, the taxi driver, or someone in the elevator.

Manage your medical condition. Putman advised people to know and understand their medical conditions. Track your cholesterol and blood pressure numbers, take your prescribed medications, and don’t rely on Doctor Google.

Let’s challenge our thinking. “It’s really important to engage in mental leisure activities that you enjoy,” said Putman, whose suggestions include looking at art, completing Sudoku, crosswords and word games, learning a new language, and more. This included learning and participating in games that also required social skills, such as Scrabble and games. chess.

“Try something new, too,” Putman said. Creating new neural pathways is very important for stimulating the brain. For example, music is an important source of stimulating the brain, especially when listening to new genres.

Please sleep well. Try to get 6 to 8 hours of quality sleep each night. General tips for sleeping better include sleeping on a high-quality mattress and pillow, keeping the temperature most comfortable for you, and avoiding electronic devices an hour before bed.

Get treatment for depression. “Depression is actually more than just being depressed, and as we get older, depression looks different. It may be caused by a loss of appetite, sleep problems, or an unwillingness to participate in normal activities. ” Putman added that changes in mood and personality can be symptoms of dementia.

avoid excessive alcohol intake. “To lower the risk of harm, you want him to consume fewer than two standard drinks per week.” However, Putman says, a proper 5-ounce glass of red wine contains more. He pointed out that it contains antioxidants.

maintain hearing. “This is a big problem,” Putman said, explaining that many people don’t feel comfortable managing their hearing. Hearing loss is associated with an increased risk of dementia, leading to social isolation and loss of independence.

find the meaning of life. The purpose of getting out of bed could be as simple as taking care of a pet. “Live your life from a place of gratitude, find joy and purpose, and incorporate it into your daily habits,” she suggested.

Avoid all kinds of head injuries. “It’s obvious,” Putman said. Wear your seat belt and helmet when riding a bicycle or scooter to reduce the risk of trips that can cause falls. Stay healthy by wearing the right shoes. If you are advised to use a mobility aid, such as a walker or cane, ensure that it is appropriate for your height, size, and weight, that you use it appropriately, and that you use it as prescribed. Please make sure you do.

adopt healthy behaviors. Follow Canada’s Food Guide. This guide has been updated to be a plate instead of a pyramid, with vegetables and fruits making up half of your plate, whole grains making up one quarter of your plate, and protein making up the other quarter. “It’s really important to stay hydrated. By the time you turn 40 and feel thirsty, you’re actually already dehydrated.”

Reducing avoidable stress and quitting or reducing smoking are also two healthy behaviors you can adopt to maintain a healthy brain.

“If we all knew what avoidable stress is, we would avoid it,” Putman acknowledged. She was referring to short-term or acute stress, “when you feel in a fight-or-flight situation,” and when anxiety helps your body release adrenaline in dangerous or stressful situations. Not. Prolonged stress of not being able to relax releases cortisol that doesn’t go away and actually damages the brain. ” Putman said it is very important to talk about stress and be open to treatment options.

She finished her presentation by taking questions from the floor, and when asked about cannabis use and dementia, she said no scientific data exists yet.

When asked how medical assistance in dying (MAID) would work for people with dementia, Putman first said, “The Alzheimer’s Association has no opinion on MAID,” and then said, “In the early stages… “If you are diagnosed with dementia,” he added. If you still have decision-making capacity and are considered competent, you can choose MAID. ”

“A form must be signed and a date set. If you are incompetent at the time MAID is administered, you can still receive it without consent. However, your family may withdraw consent at that time. If you would like more information, contact the Alzheimer’s Association and ask your MAID practitioner, she added.

The mothers in the Belle’s Mom Project are pictured in many portraits throughout the room. According to a summary posted next to the portrait, the exhibition includes only a portion of the approximately 400 completed projects Bell completed over a four-year period, starting with the oldest and ending with “uncertain”. They are arranged in chronological order until the end. The Mama Project can be viewed until January 27th.