Current research shows 1 in 2 cases of dementia can be
prevented.
In his book, Dementia Prevention, Use Your Head to Save Your Brain, co-written with his wife, Dr. Emily Clionsky, Neuropsychologist Mitchell Clionsky Ph.D., addresses how to prevent dementia. Not surprisingly, earlier interventions are KEY.
This conversation covers a lot of territory and you will
have specific things you can do today to set yourself up for success.
Three key areas to focus on prevent dementia.
1. Address underlying Medical Issues
2. Get the appropriate medication
3. Address daily habits
Medical Issues
We may test at normal folate and B12 levels but vitamins aren’t crossing the brain-blood barrier so absorption is low and you may test low on the amino acid, homocysteine. When it’s time for blood work be sure to ask for this important test.
Sleep apnea must be addressed. People 58 or older have a 50% chance of having sleep apnea disorder. If erectile dysfunction is a concern it’s an oxygen and blood flow issue, so there may be a connection to sleep apnea that needs to be explored. Red flags are if people stop breathing for more than 10 seconds or blood oxygen levels drop 4% during an episode. A simple overnight test (in your own bed!) can give you this information.
Memory Medications
There are 4 medications approved by FDA since the 1990s.
Practitioners have been misled, looking at short-term results rather than the long gains. The evidence for them is they can prevent decline, it’s not going to improve memory, but it keeps you from declining.
Daily Habits
Denial doesn’t help, The first thing is to be aware and honest about your habits!
Exercise - Your brain needs enough exercise to keep working properly. Follow the 10 by 3 rule – 10 minute brisk walk 3 times a day. Exercise is cumulative. 150 -300
minutes per week is the range you’re after.
Alcohol consumption matters. This is not a yes or no
question about if you drink or not. It’s how much, how often, and what you drink that needs to be explored.
Social connection – people who have this habit are
better protected against dementia. Having connections is important!
Keep learning – not just brain games and reading, do the
interpersonal version of learning/problem solving like playing pool or cards.
Don’t retire from life when you retire from your job. Start
planning for it, and continue to have long-term goals. Be bad at new things you’re trying to learn.
Reframing things is an important part of psychology. Adjusting the way we think about certain things and adapting to being different than how we were, fosters growth. This is especially important with aging.
Pay attention and be mindful, of what you’re doing throughout your day and what you’re eating.
Mitchell also clears up some of my misunderstandings about
Frontotemporal dementia and reassures me that even by today’s standards, my mother-in-law's dementia is one of the tougher ones to treat.
The mortality rate of caregivers is higher than non-caregivers. Don’t be the person who drowns trying to save someone else!
Download your dementia prevention checklist and roadmap at www.braindoc.com.
Buy the book, Dementia Prevention, Use Your Head to Save Your Brain.
