Is There Anything You Do To Reduce Your Risk of Dementia?

In a word: Yes! Research has found 12 modifiable risk factors that are responsible for 40 per cent of dementias.

What does modifiable risk factors mean? It means if we can reduce these factors, we can potentially reduce the risk of dementia.


What is dementia?

Dementia is not a normal part of ageing, nor is it a disease. It’s a group of symptoms that affect your memory, thought processes and social abilities. Several diseases can cause dementia and Alzheimer’s disease is the most common.

Dementia affects almost 55 million people worldwide and there are nearly 10 million new cases every year.

People with dementia often become forgetful and confused. They can sometimes feel angry when they don’t understand why they’ve forgotten something, or why things seem to be changing around them. It can be extremely difficult for their loved ones.


What are the risk factors we can control?

The 12 risk factors cover a person’s lifetime, from early childhood into late age. While several of the factors are outside of our personal control, such as air pollution, others are within our control. Here are the risk factors that you can personally do something about:

  • alcohol use in mid-life – from 45 to 64 (above guidelines of 10 standard drinks a week and 4 drinks on any one day)
  • obesity in mid-life
  • high blood pressure (hypertension) in mid-life
  • smoking in later life – from age 64
  • physical inactivity in later life
  • social isolation in later life

The other factors are:

  • hearing loss
  • traumatic brain injury
  • depression
  • air pollution
  • diabetes


Start now

The good news is that it’s never too late to start making changes. With so many risk factors coming into play in mid-life and later life, the changes you make today can have an impact on your risk of dementia.

These lifestyle changes will also reduce your risk of other chronic disease such as heart disease. By reducing alcohol and smoking, and increasing physical activity and social connections, you can have a profound impact on your future health and happiness.

What Should We Do Instead of Grimly Trying to Be Happy?

Dr Susan David, Harvard Medical School psychologist, author and consultant, says we need to apply “emotional agility”: a process of “holding difficult emotions and thoughts loosely, facing them courageously and compassionately, and then moving past them to ignite change in your life.”

In her TED talk, The gift and power of emotional courage, David says the worst thing you can do is try to push down your annoying feelings.

“When we push our difficult emotions aside, we fail to learn from them and recognise those difficult emotions contain signposts to things that we value, and if we can pay attention to the data we can adapt.”

David says the first step is to label our emotion, so we can separate from it. She advises using the phrase, “I’m noticing that I’m feeling…”, such as “I’m noticing that I’m feeling sad.”

“Research now shows that the radical acceptance of all of our emotions – even the mess, difficult ones – is the cornerstone to resilience, thriving, and true, authentic happiness.”


When feeling difficult emotions, follow this four-step process from Dr Susan David:

1. Show Up: Face your thoughts or feelings with curiosity and acceptance.

2. Step Out: Label your emotions so you can detach from them. See them for what they are, simply emotions, not who you are.

3. Walk Your Why: Use your core values to decide what to do about the emotion. For example, if you value fairness, you may choose to have a difficult conversation, rather than avoiding it because doing so reflects fairness to the individual, yourself and those around you.

4. Move On: In moving forward, make small, purposeful adjustments to align your mindset, motivation and habits with your core values. Make sure that these tweaks are connected to who you want to be in your life.

1 Thing You Can Do Today

Take a break from your phone

Life without a screen is close to impossible. We use devices to work, connect, and to play.

According to a recent report from Datareportal, worldwide, the average person spends a total of 6 hours and 57 minutes looking at a screen each day – with almost four hours of that on a mobile phone. The younger you are, the longer your daily average screen time.

Research is mounting that “excessive media and phone use is not good for us physically, mentally or emotionally,” says professor of psychology, Mary Gomes PhD.

“It is no surprise that incoming texts, emails and notifications are a near-constant presence for many people. Our moment-to-moment experience is being fragmented on an unprecedented scale,” she says.


Gomes regularly assigns a media fast in her classes, with her students reporting the following benefits:

  • More ‘present-moment awareness’. Students described more presence, sensory awareness, mindfulness and flow.
  • Deepened connections. The full richness of human relationships is best found face-to-face, says Gomes. The students reported improved connections with family, friends and classmates, finding a difference in conversations when phones were out of the way.
  • Productivity and learning. Any work that requires a focused mind will benefit from a media break, and studies have found the more distant the phone, the better the performance: when phones were placed in another room, learning improved notably, more than when they were tucked away in nearby backpacks. In the UK, secondary schools that banned phones on campus saw significant increases in student test scores.

Gomes believes we can all benefit from a fast from our phones, whether it’s a temporary breather, or an opportunity to create enduring change.

Fatigue At Work

In an ideal world, we’d never be tired at work. We’d be alert, energised and operating at our optimal level. We don’t live in an ideal world, and sometimes you might face fatigue at work.

Fatigue is more than tiredness. It is a state of mental and/or physical exhaustion which reduces a person’s ability to perform work safely and effectively.

It’s a real problem for two reasons.

Firstly, fatigue leads to more errors and higher risk of injury at work. This has implications for both you and your team-mates.

Secondly, long-term fatigue isn’t just hard to cope with, it also leads to long-term health issues such as heart disease, diabetes, high blood pressure, anxiety and depression.


Do not ignore fatigue

If you’re feeling fatigued, you must speak up. Don’t try to brush it off, or try to hide it.

In the workplace, you have a responsibility to take reasonable care for your own health and safety and a responsibility to not adversely affect the health and safety of others.

 

Just as important for office workers

While terminology such as “effective control measures” may sound more suited to blue-collar worksites or shift workers, it’s just as important for those who work in the office.

Factors which may exacerbate fatigue for office workers include:

  • workloads and work schedules
  • work-related travel and work outside of normal hours (for example work a person has taken home to complete)
  • work practices, for example the degree of choice and control workers have over work hours, the pace of work and rest breaks, and the type of work culture.

Talk to your manager about the causes of your fatigue, to identify whether any workplace issues may be adding to the problem, and then work out a plan to reduce these factors.

Remember, fatigue is not weakness. It’s a natural biological reaction to experiencing too much or too little, such as too much exertion, or too little sleep.

Things People Say About Fitness That May Not Be True

Are you guilty of spreading misinformation about exercise and fitness? Here are 5 of the most common things we hear – just how true are they?

1. Sitting is the new smoking

We probably do sit too much, and physical inactivity isn’t good for us, but “let’s not demonise a behaviour as normal as sitting,” says Harvard professor of evolutionary biology Daniel E Lieberman.

“People in every culture sit a lot. Even hunter-gatherers who lack furniture sit about 10 hours a day.”

That said, there are healthier ways to sit. ‘Active sitting’ means getting up every 15 minutes or so to wake up your metabolism, and research shows this leads to better long-term health, Dr Lieberman also suggests that if you sit all day for work, pick a leisure activity that doesn’t involve lots of sitting.

2. Running will damage your knees

We tend to think of our joints a little like a car’s tyres or shock absorbers – that they will eventually wear out with overuse. Even though knees are a common site of running injuries, studies have shown that running, walking and other activities help keep knees healthy, says Dr Lieberman, and runners are, if anything, less likely to develop problems such as knee osteoarthritis.

He recommends learning how to run properly and train sensibly, which means not increasing your distance by too much, too quickly.


3. You can’t be fat and fit

Several studies have found that the association between early death and being overweight or obese disappears when fitness is taken into account. When you are not active, you have a higher risk of heart disease, diabetes, high blood pressure, osteoporosis, some cancers, depression and anxiety.

Even though someone who is a healthy weight but inactive may look OK, you can’t assume they are healthy.

“People who are fit and of normal weight have the best health outcomes, so there are still plenty of reasons to try to shed some weight,” says Professor Vandelanotte.

4. If you don’t sweat, you’re not losing weight

Not so. Sweat is how your body cools itself. It’s a biological response that cools your skin and regulates internal body temperature, and people vary considerably in how much they sweat. You can burn a significant amount of energy without ever breaking into a sweat.

5. If you have a chronic disease, you should avoid exercise
“This is not the case,” says Julie Broderick, Assistant Professor of Physiotherapy at Trinity College Dublin.

“Being more active will benefit a range of chronic conditions, including cancer, heart disease and chronic obstructive pulmonary disease. Be as active as your condition allows, aiming for 150 minutes a week of moderate activity if possible.”

If you have complex health needs, make sure you consult your doctor before starting a new exercise regime and get exercise advice from a physiotherapist or other exercise professional.

Get Sugar Wise to Protect Your Teeth

“Don’t eat sugar – it’s bad for your teeth.” We heard this as children, and we tell our own children too. Why is sugar so damaging? And how do we avoid it, when it seems to be added to everything?

Sugar is one of the biggest factors that can contribute to the development of tooth decay. Tooth decay is more than a nuisance. It can cause pain and infection, and in children can affect nutrition, speech and jaw development. If left untreated, tooth decay can go deeper into the tooth, which may start to look yellow, brown or black.

How does sugar damage teeth?

Have you ever noticed that sticky film on your teeth? That’s plague, and its stickiness means bacteria can cling to it. When plaque isn’t regularly removed by brushing and flossing, it can accumulate minerals from your saliva and harden into a substance called tartar that can only be removed by your dentist.

When you eat sugary foods and drinks, the bacteria in plaque feed on the sugars, producing acids in the process. It’s these acids that cause problems like cavities (decay) along with gingivitis and other forms of tooth decay.

 

Where is the sugar?

We know sugar is added to sweet food – confectionary, cakes, biscuits. You’ll also find it in many savoury foods including sauces, marinades, salad dressings, in breakfast cereals, and added to granola and protein bars.

Sugar is particularly easy to overconsume in soft drinks, with one 600ml bottles of soft drink containing 16 teaspoons of sugar. The World Health Organisation (WHO) recommends that adults consume no more than six teaspoons of free sugar (sugar added to food and drink) a day to decrease the risk of tooth decay and unhealthy weight gain.


How to protect your teeth

  • Read labels. There are over 50 names for added sugar, including syrup, molasses, glucose, fruit juice concentrate, honey, coconut sugar and rice malt syrup. When you are shopping, look out for these on the list of ingredients.
  • Swap out sugary snacks for a piece of fresh fruit, or some plain, unsalted nuts and soft drinks for a glass of water.
  • Brush and floss. Brush your teeth twice a day, and floss daily to remove the plaque between your teeth.
  • Visit your dentist. It is recommended to see your dentist every six to 12 months so any tooth decay or gum disease can be spotted early and treated.

1 Thing You Can Do Today

Get some sunshine

During rainy or overcast days you might notice how a lack of sunshine can affect how you feel. Here’s why getting outside and soaking up some sun will benefit your health.


Builds strong bones and immune system.

When the sun’s UVB rays hit your skin, they trigger the production of vitamin D. Vitamin D is needed to absorb calcium to support healthy bones, may reduce inflammation, and is important for a healthy immune system.

Sun exposure times will vary depending on season and location – depending on the time of year and your location, you will need more or less time in the sun to produce adequate vitamin D.

 

Promotes better mood.

Exposure to sunlight is believed to increase your brain’s release of a hormone called serotonin, associated with better mood and feeling calm. Without enough sunlight your serotonin levels can dip, and researchers have found lower levels in people during winter, when there are less hours of daylight. This may explain the prevalence of Seasonal Affective Disorder (SAD) in some parts of the world.

 

Caution:

The UV rays from the sun increase the risk of skin cancer, including the most deadly type, melanoma. That is why we must get the balance right between too much and not enough sunlight. Check the UV level before you head outside. If it is three or above, go out when it is not so intense, or use sun protection measures. There are plenty of apps that will let you know what the UV level is at your location, or you can try your local weather bureau.

Can Blood Pressure Ever Get Too Low?

Yes, it can. If it drops below 90/60 mmHg, doctors will say you have low blood pressure.


It is not always bad news. Low blood pressure can be a sign of good health in people who are very fit and have a slow pulse. As a bonus, people with low blood pressure tend to lead longer lives.

You can also experience low blood pressure from overheating; having too little blood circulating (from blood donation or bleeding heavily); being dehydrated; being pregnant; taking one of many different types of medicine; or having a lot of drugs or alcohol in your system.

Certain medical conditions may also cause your blood pressure to drop. These include allergic reactions, infections, certain heart conditions, nutritional deficiencies or severe pain.

There is also a type of low blood pressure called ‘postural hypotension’ where blood pressure drops suddenly when a person stands, making them feel dizzy.

Low blood pressure can cause some unpleasant symptoms. These include:

  • Light headedness or dizziness
  • Weakness
  • Blurry vision
  • Pale, clammy skin
  • Fatigue
  • Fainting

See your doctor if you think you have symptoms of low blood pressure as an underlying cause may need treatment. But if it isn’t causing you problems, treatment won’t be needed.

Your doctor may advise that you take precautions to prevent episodes of low blood pressure, such as avoiding dehydration, hot showers, or standing up too quickly.

Don’t Show Up to Work Sick

You may feel a little off colour. A few sniffles, a headache, some aches and pains. But you ‘soldier on’ – such a common and acceptable term that it’s even been used in an ad for a cold remedy.

‘Soldiering on’ is also known as ‘sickness presenteeism – being at work but being ineffective due to ill health. Presenteeism is also used to describe working excessively long hours, and working when you are burned out or mentally unwell.

We know absenteeism can be a problem for workplace, but presenteeism can be an even bigger issue. A study by the World Health Organization suggested that while absenteeism costs companies about 4 days a year per employee, up to 57.5 days are lost to presenteeism.


Since the pandemic we have learnt not to show up to work if we have tested positive to COVID-19, not least for the sake of our workmates’ health and that of their families. So what should you do instead to get better quickly?

  • OTC remedies. It is tempting to pop a pain reliever or flu remedy and head off to work. After all, they make you feel much better. But while these may help cover the symptoms, they do nothing to address the cause of the illness, and you will still be infectious. Stay home until your symptoms stop.
  • Take time to recover. If you do not take time off, it is going to take you longer to recover, whether you are working from your workplace or working from home.

While working from home does mean you will not spread a contagious illness to your workmates, there are downsides. Studies show that wherever you work, working while sick will affect the quality of your work, can increase the risks of poor health in the future, and increases the risk that you will have to take more time off due to sickness 18 months later.

Why Doctors Are Prescribing Social Connection

Science has shown that connection and social support are essential to our health – so essential that doctors are now prescribing it like a drug. Here’s why.

As humans we need connection, just like we need oxygen and water. Even for the most introverted among us, social connection is vital to our physical and mental health.

Lack of social support and not feeling connected to others has been linked to many chronic illnesses.

‘Social prescription’ is being used by doctors around the world, particularly for marginalised communities who struggle to access social services.

In this context, social prescription involves linking the patient with activities and services provided by community organisations, in a way that is trackable and measurable. It’s accepted in community health as a preventative and early-intervention service.

Research shows that it works. In Britain, social prescribing is a formal part of the National Health Service. An Australian literature review found it reduces chronic disease, depression and suicidal behaviour, reliance on medication and substance abuse, while improving social confidence, physical and mental wellbeing, sense of purpose and health self-management.


How social prescribing can work for you

You might not necessarily need help with linking to community services, but you might benefit from permission to socialise more.

For many of us, a doctor’s ‘prescription’ gives us both permission AND accountability. With a prescription for social connection, you won’t need to justify it, but embrace it as part of your health care plan.

Too often, we put socialising way down the list of things to do. We get caught up in the necessities of work, housework and caring for children or ageing parents. We try to find time for exercise and preparing good food, but catching up with friends, or joining a hobby group, can sometimes seem like a luxury.

What if you prioritised social connection, in the same way you prioritise drinking water, or getting exercise, or taking daily medication?

What if you scheduled it into your day as a non-negotiable?

 

Action item:

1. Next time you plan your weekly schedule, add in non-negotiable time for connecting and socialising with others. Make it fun!

2. If you think you need more permission or accountability to make this happen, consider raising it with your doctor during your next visit, and ask them to prescribe it for you on a formal prescription pad. It will do wonders for your health!