#261 Early warning signs of Dementia, plus neuroprotective foods and lifestyle measures to prevent dementia with Dr Rupy Aujla
Aug 21, 2024
auto_awesome
Dr. Rupy Aujla, a medical expert in nutrition and lifestyle strategies, discusses critical early warning signs of dementia and Alzheimer's. He highlights the alarming rise in dementia cases and emphasizes the importance of early detection. The conversation dives into neuroprotective foods and practical lifestyle habits that can improve brain health. Dr. Aujla also shares tips on what to avoid in your diet, recommended supplements, and a blueprint for a day filled with brain-boosting activities. Tune in to learn how to thrive cognitively!
Early signs of dementia, such as memory loss and mood changes, must be monitored for timely intervention and management.
Incorporating neuroprotective foods like beans, berries, and greens can significantly lower the risk of cognitive decline and dementia.
Regular physical activity, good sleep hygiene, and cognitive stimulation are essential lifestyle measures to maintain and enhance brain health.
Deep dives
Understanding Dementia Types
Dementia is a syndrome that significantly impairs brain function, affecting memory, thinking, and daily activities. The most common form is Alzheimer's disease, characterized by amyloid plaques and tau tangles in the brain, which typically affects older populations. Other types include vascular dementia, caused by reduced blood flow to the brain, Lewy body dementia marked by abnormal protein deposits, frontotemporal dementia affecting personality and language, and mixed dementia, which combines characteristics of two or more types. It's estimated that over 55 million people globally currently have dementia, with projections indicating that this number could rise to 130 million by 2050, highlighting the need for increased awareness and preventive measures.
Early Warning Signs of Dementia
Identifying early signs of dementia is crucial for timely intervention. Key warning signs include memory loss that disrupts daily life, difficulties in finding the right words, changes in mood such as anger or apathy, social withdrawal, and coordination issues leading to falls. Additionally, novel signs like rapid eye movement behavior disorder or loss of smell may also indicate early dementia. Monitoring these symptoms and consulting a healthcare provider for assessment can facilitate early detection and management.
Preventive Diet Strategies
A diet rich in certain foods can significantly lower the risk of dementia. Incorporating daily servings of beans, berries, greens, and nuts—collectively termed BBGs—provides essential vitamins and antioxidants that benefit cognitive function. The Mediterranean diet, characterized by high amounts of fruits, vegetables, and healthy fats, has been associated with a lower risk of cognitive decline and Alzheimer's disease. Reducing intake of refined sugars, ultra-processed foods, and red meat is equally important to protect against cognitive decline.
Importance of Lifestyle Habits
Engaging in regular physical activity is beneficial for brain health, with studies showing a significant reduction in dementia risk through aerobic and strength training exercises. Exercise enhances blood flow to the brain, increases levels of neuroprotective factors like brain-derived neurotrophic factor (BDNF), and reduces beta-amyloid accumulation associated with Alzheimer's. Additionally, prioritizing sleep and maintaining good sleep hygiene is critical, as sleep disturbances are linked to increased dementia risk. Cognitive stimulation through activities like puzzles, reading, and social interactions also plays a vital role in preserving cognitive health.
Supplement Overview and Miscellaneous Tips
Certain supplements and practices may provide additional support for maintaining cognitive health. Omega-3 fatty acids, B vitamins, and probiotics have been linked to improved brain function and reduced dementia risk. Additionally, protecting against head injuries, minimizing exposure to environmental pollutants, and practicing time-restricted eating can contribute to overall cognitive health. Regular check-ins with healthcare providers regarding medications and health assessments can also ensure proactive measures for preventing dementia.
Today we’re going to be reviewing early signs to detect dementia as well as food and lifestyle that can potentially prevent dementia.
The estimated total societal cost of dementia in 2019 in the US was $1313 billion and with the number of people suffering dementia set to increase by 300% globally over the next 20 years, this is something we need to address as early as possible.
We have many examples of “successful cognitive agers” who have lived vibrant lives well into their 80s and 90s – and there is a clear influence with lifestyle habits.
The key questions we’re going to review are …
What are some of the early warning signs of dementia and Alzheimer's?
What are some of the foods I should avoid to help prevent dementia & brain decline?
What are some of your favourite brain-boosting foods I should add to my diet every week?
What are some of the common lifestyle habits that can improve my brain?
Are there supplements you recommend taking to help boost brain health & prevent decline?
I’ll also talk through a day in the life of a successful brain healthy day utilising all of these habits we’ve discussed at the end of the podcast
*The Doctor's Kitchen App gives you access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.
Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.
We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think, and give us a 5* rating on your podcast player if you enjoyed today’s episode
