StarSilver: Unlocking the secrets to a youthful mind

As exercise builds muscle and stretching keeps us flexible, talk to your doctor about a sensible regular workout. Aerobic exercise and strength training is generally recommended, so try dance clubs or join a taiqi group in the park. Photos: 123rf.com

Mention ageing, and someone will bring up the spectre of dementia. Somehow, many of us have come to believe that being 60 or older inevitably means mental decline.

Here’s good news: It’s not true.

However, this false belief is widespread, even among health professionals. The World Alzheimer Report 2022 by Alzheimer’s Disease International found that a whopping 62% of healthcare practitioners worldwide wrongly thought that dementia is part of normal ageing. Perhaps therefore it’s not surprising that 25% of ordinary folks polled thought incorrectly that dementia can’t be prevented.

Dementia is not part of normal ageing. It is due to disease.

And here’s more good news: You can reduce the chance of being affected, by tweaking your lifestyle.

What exactly is dementia?

Dementia is an umbrella term for symptoms such as forgetfulness and problems with thinking that includes performing daily activities.

These troubles come from several diseases and conditions that damage the brain. The most famous is Alzheimer’s but there’s also Huntington’s Disease, Parkinson’s and a dozen more.

The myth that ageing comes with dementia may have started because brain damaging diseases are typically progressive. It means we can have these for some time, years or even decades, before the effects are noticeable.

What you can control

The World Health Organisation 2023 Dementia report notes that the likelihood of developing these brain damaging diseases is increased by health problems, some of which are the result of lifestyle choices.

These factors include malnutrition, diabetes, hypertension, and strokes as well as mental health issues like loneliness, isolation and depression.

In addition, the 24 senior medical specialists in Britain that form The Lancet International Commission on Dementia Prevention and Care noted in 2020 that around 35% of dementia is caused by a combination of nine risk factors that we can do something about.

These factors are obesity, hearing loss, a poor level of education, midlife hypertension, diabetes, smoking, physical inactivity, depression and social isolation.

So, how common is dementia? Statistics vary from country to country. This is partly because some countries are better at spotting it and partly because of lifestyle factors. In Malaysia, some 8.5% of people aged 60+ are living with dementia.

Tips to keep you sharp

Studies show that simple lifestyle tweaks can help fend off dementia.

> Fuel your body and mind. Food gives us energy but many studies have shown that vitamins and micronutrients are also essential for brain health.

In particular, researchers led by Xinting Jiang from the Shanghai Sixth People’s Hospital, China, studying 892 adults aged 50+ for three years reported in January 2023 that those who took a daily boost of folic acid, D and B vitamins, and CoQ10 reported a boost in brain health.

With roughly 1 in 8 Malaysians aged 50-59 eating adequate fruit and veg, and only 1 in 10 of those older eating healthily, the first step means checking your plate.

It’s not necessary to give up rich curries ad oily food but they should be a treat. Eat at least five servings of fruit and five of vegetables a day. If you aren’t sure about servings, a quick hack is to look for meat or protein the size of your palm, a cupped hand of carbs, a fistful of vegetables, and just a thumb of fat.

For that special punch celebrated in the China study, look to dark leafy greens, mushrooms, organ meat like liver, and fish, especially salmon.

> Sweat for brain renewal. Studies have noted for years that exercise seems to help with brain health, but why is hotly disputed.

One popular theory is that exercise increases blood flow to the brain, spurring the growth of new brain cells in the hippocampus, the bit of the brain linked to learning and memory.

As exercise also builds muscle and stretching keeps us flexible, talk to your doctor about a sensible regular workout. Aerobic exercise and strength training is generally recommended, so try dance clubs or join a taiqi group in the park.

> Puzzles and games. Although the idea of brain training is popular, scientific evidence is mixed.

Studies typically focus on small groups taking up puzzles, crossword puzzles, learning a new language, or playing musical instruments. However, it’s hard to see whether it’s the activity that results in the brain boost or whether it’s the social connection.

While doing your Sudoku may be helpful all by itself, it’s best to create a group of friends who will join you.

Being socially active is definitely important. Study after study, including the Harvard Study of Adult Development that has studied happiness since 1938, has highlighted the value of friendships and social activities for mental health.

So while doing your Sudoku may be helpful all by itself, it’s best to create a group of friends who will join you.

To sum up, the secret to keeping sharp may be to socialise three or four times a week. Eat a good meal with fish or liver and lots of vegetables. Follow with a walk or dance, and have a good long chat. It’s simple but effective.

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Ellen Whyte is a British-registered counsellor and psychotherapist who has a soft spot for cats. She founded an online practice in 2016, and works with clients in 20+ countries. Email [e-mail]