insideSUSSEX Magazine Issue 15 - May 2016 | Page 95

CHARITY

DEMENTIA AWARENESS WEEK:

SIX WAYS TO STAY MENTALLY HEALTHY
Nearly 20 percent of the UK’s dementia sufferers live in the South East. That’s a staggering 121,000
people, and, on a national basis, one in six people over the age of 80 has dementia. Though these
are alarming figures, what was previously thought of as an inevitable part of ageing is now becoming
much better understood. Thanks to research and scientific study, we now know that there are
several ways to prevent or at least delay the onset of dementia. To mark this month’s Dementia
Awareness Week, taking place between May 15-21, Nial Joyce, from the Clifden House Dementia
Care Centre in Seaford, has put together a list of six ways we can all help our minds stay healthy.

1

EXERCISE

Regular physical exercise, for example cycling,
swimming or brisk walking, can lower your risk
of dementia by 30 percent. Of all the lifestyle
changes that have been studied, taking regular
exercise appears to be one of the best things
that you can do to reduce your risk. The NHS
advises that adults aged between 19–64
should aim for at least 30 minutes of moderate
aerobic activity every day.

4

VITAMIN D

During winter, our skin isn’t able to make vitamin
D from the sun in the UK, and even during the
sunnier months, getting enough vitamin D can
be a challenge. So, get out in the sun as much
as you can, following sunscreen guidelines for
your skin type; consider taking a multi-vitamin
supplement; and up your intake of oily fish such
as mackerel, sardines and salmon too.

2

DIET

3

A balanced diet may not only help to reduce
your risk of dementia, but is good for you in
so many other ways too, not least in helping
to maintain a healthy weight. Cut down on
saturated fat, salt, dairy and meat, and include
plenty of fish, fresh fruit and vegetables.
Don’t forget to reduce your alcohol intake,
too. A tipple or two won’t hurt, but don’t go
overboard!

5

DON’T STRESS

Stress is hugely detrimental to good health and
several studies have pointed to a link between
dementia and stress, although little is known
about why this is. Whenever you feel panic rising,
take some deep breaths and count to 10. It also
helps to kick your caffeine habit and try yoga,
meditation and mindfulness, all of which help to
re-focus the mind towards a calmer state.

Overall, it’s a great idea to keep active, eat well, soak up the sun, challenge yourself, make
time for friends, and stay cool as a cucumber. Take action now and you can significantly
reduce your chances of developing dementia in later life, and you’ll also reduce your
risk factors for many other serious conditions such as stroke, heart disease and cancer.
To find out more about how you can get involved with Dementia Awareness Week,
visit www.alzheimers.org.uk/remembertheperson

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WORK YOUR BRAIN

People who keep their brains active throughout
life with cognitively-stimulating activities such
as reading, writing and playing games appear
to have reduced levels of the protein, betaamyloid, the presence of which is a major
hallmark of Alzheimer's disease. Fancy a go at
The Times crossword, anyone?

6

STAY SOCIAL

Keeping socially and mentally active into mid
and later life may help protect against dementia
and Alzheimer's disease, and if you can
combine social, physical and mental activity,
that’s even better. Visit friends; volunteer at a
local charity; join a walking or running group, or
even a pub quiz team – it all counts.