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