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Dementia is not a disorder, but it is a collection of symptoms wherein there is a cognitive decline, particularly in the domains of memory, language, attention, problem-solving, recall, and specific visual abilities as well. There are many types of dementia, the most common of which is Alzheimer’s, then Vascular Dementia, and Lewy Body Dementia.
There are many ways to fight against dementia; some of them are below:
10. Sugar Content in Blood
Balance the blood sugar level with low -glycemic foods and whole food. It means that all the advertised fast and junk food to be avoided. One needs to stay away from heavy refined carbohydrates, the high sugar content foods, caffeine, processed food, alcohol, and most dairy product. Furthermore, one major health concern from bad dietary habits is inflammation. This inflammation comes from a high carbohydrate diet and with the consumption of processed food. Too many processed foods that require factory processing are laden with unnecessary amounts of sugar to be avoided.
9. Healthy Diet
What should you then eat to combat dementia? Healthy fats are a must. A person should intake Omega3 as a natural element that arises from fish, coconut oil, almond oil, nuts, seeds, and extra-virgin olive oil. Healthy fats are essential as they act on the neural system. A balanced diet that does not include processed food with its oversaturation of trans lipids and a high caloric count is a necessity. Additionally, consider the balancing of carbs and sugar as well since this takes care of the metabolic or digestive properties.
8. Exercise
Despite having a good diet, if there is no exercise, it will not be optimally useful. The physical workout does not mean a full workout at the gym; it also includes yoga, walking, tai chi, and the slower flowing activity. However, a person should exercise regularly once started. For those people who love to do exercise with interest, they can also do a heavy exercise like weight lifting, HIIT, and robust cardio. One of the discoveries was that people who exercise have better clarity of thought and less cognitive decline with their age. The slow-moving exercises of yoga and tai chi are useful to aid in equilibrium or balance retention, as balance loss is a significant symptom of dementia.
7. Supplements
Supplements are small intakes of vitamins and minerals, and they are used commonly to intake these without consuming the food that it comprises. Multi-vitamins and minerals are essential like Omega3 supplements which are quite popular even for children. Other useful vitamins and minerals are B12, vitamin D3, folate, and B6. Furthermore, to enhance the effect of a good diet and exercise routine, probiotics can be used. Probiotic means beneficial live bacteria and yeasts taken as dietary supplements can improve cognitive function.
6. Stress
Stress can be healthy and unhealthy. Healthy tension is called eustress(i.e., positive stress) by psychologists and motivates us to work harder, get going, and become resiliently competent. However, harmful or detrimental stress, termed distress, can be so fatal that it causes cognitive and physical symptoms in the body. Chronic levels of stress affect the brain to the extent that it hastens cognitive decline, and this can be taken care of if you adopt proper self-care mechanisms and spend time away from the trigger factors in the environment. Exercise is also key to developing resilience to stress. One crucial way to distress is meditation, which is shown to produce more gray matter in the brain.
5. Proper Rest
Sleep for the youth is estimated to be mandatory for 8 hours. However, the optimal rest hours for adults between 30-45, is said to be nearly for 7.5 hours. However, with an increase in age, the amount of sleep required becomes more as the bodily functions begin to slow and gradually deteriorate. The body needs enough rest to recover from the current day. Lack of sleep is a high- level risk indicator for dementia, and though there are sleep disorders such as insomnia, hypersomnia, and sleep apnea, the vast majority of people have poor sleeping and bedtime habits. One recommendation is to wake and relax at the same time every day, creating what is known as a sleep-wake cycle. A consistent period means the body can automate processes as it knows when exactly you wake and sleep.
4. Social Relations and Support
Human beings are social animals; we require community and social relations to function appropriately as individuals. Dementia and its forms require cognitive engagement, and this can be stimulated through social relationships, and serves to prevent social isolation, which leads to depression and affects the onset of dementia and Alzheimer’s. Social engagement means that as an individual, you create a genogram of the community and begin to socialize at an optimal level for yourself by going out to meet family, friends, and taking time to participate in groups.
3. Detoxification
Heavy metals have always been a concern for diseases and disorders. For dementia, the recommendation is that there needs to be detoxification of mercury. It eliminates the toxins, cleanses the body. During rehab, avoid sugar and milk and processed foods. Ensure you do two to three bowel movements in a day. Include garlic as a component in your diet; It will help to remove heavy metals from the body like mercury.
2. Annual Check-ups
Regular check-up annually should be done for testing the mercury level in the body, and also different hormone levels need to be checked and need to be balanced.
1. Cognitive Tasks
Cognitive Tasks are most important to continue engaging in throughout your life to combat dementia. Cognitive tasks are those that make the brain work, like abstract thinking or problem-solving games and activities. It may occur in the simplified form of learning a new language or new instrument. When learning something this novel, it can be challenging to maneuver through the grammar and syntax or the musical notes. These tasks use the portion of the brain utilized for problem-solving, called the prefrontal cortex. Additionally, memorizing things or memory-based games, word games, puzzles, and any motor activity based task where you are required to remember a lot of components are also equally useful in ensuring that you retain your cognitive ability throughout life to a higher degree than if you had let it decline.
Dementia is not a rapid onset, it is a gradual onset condition, meaning that it starts slow and things seem to be normal until it all starts to compound together. The brain cells will begin to have difficulties in firing together and the damage to the brain cells is not reversible, because unlike the rest of the cells in our body, brain cells cannot regenerate. Therefore, it is advisable to take care of your cognitive abilities properly now.
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