It has been pointed out that people dread dementia as much if not more than cancer. Perhaps that reflects our aging population. Sanjay offers advice on how to reduce dementia risks and to help prolong a useful life. All of us have been urged to lead a healthy life style from our youth, but somehow most have let things slide. Perhaps with a fear of dementia more of us will take his advice seriously.
One patient, Sandy Halperin spells it out, "All we really are is our thoughts and our brain."
Sanjay's goal is to explain a bit about dementia, how to prevent it or at least diminish it and how to cope with it. Five pillars are identified : Move, Discover, Relax, Nourish and Connect.
Move is exercise that can be as simple as walking, but ideally for many running, cycling, calisthenics, etc. It is important to build muscle strength. Stretching is also critical. For Sanjay this is perhaps the most critical step to avoid dementia.
Discover something new and find a purpose. A goal is to develop a cognitive reserve referring to what your brain can develop through education, work and other endeavors. You should put off retirement until you find something worthy to replace that effort. Ideal activities aim for the concept of "flow".
Mihaly Csikszentmihalyi devoted most of his science career studying what he termed "flow." That is activities that are absorbing because they are enjoyable and meaningful. These could be any effort, either physical or mental. One example that has greatly diminished is reading. Actually reading a book as opposed to reading online lends itself better to flow. Reading fiction helps develop empathy. It is said "...when you widen human empathy, you open the universe a little more."
Relaxing helps to release tension. Sleep is critical allowing the brain to recycle. Stretching was mentioned as an exercise, but is also important for relaxing and sleeping. Forest bathing was mentioned. Meditation is much touted. Sanjay had met the Dalai Lama who steered him towards what he calls Analytical Mediation that instead of focusing on a single object, focus on a problem, a topic or philosophical concern.
Another thought is to spend time thinking about the many things you should have gratitude for. Much better than obsessing on things that upset you.
Nourish your body with healthy foods but if you stray once in awhile that could be okay. Should cut down sugar and processed foods. Foods he prefers for your health include fresh vegetables (especially leafy greens), whole berries (not juice), fish and seafood, nus and seeds and what he calls healthy fat (extra virgin olive oil and avocados. A secondary list includes beans, other legumes, whole fruits, low sugar/low fat dairy, poultry and whole grains.
Weight loss can be important. Fat waists have been co-related to dementia. For some who have trouble sleeping a weight loss can make it much easier.
Connections are very important. Loneliness seems associated with dementia and of course makes life less bearable. Keep relations with different ages, younger, older and the same as you. Volunteering is one way of expanding your connections. Any pet can make you feel less lonely, but such as with dog walkers become a great conversation starter.
Most of the book advises the reader how to minimize the risks of getting dementia and coping with it on yourself, bu a critical part is reserved for the caregiver. Caregivers have a greater risk of developing dementia than the general population. They have to deal with their own feelings of denial and guilt. Just as important they may deal with anger, hallucinations, apathy, incontinence, wandering, etc. A common problem is repetition of what is said by the patient. Sanjay advises moving on to some other activity and if that doesn't work seek advice from others who have dealt with the same problem.
From a practical view finances need to be organized and legal concerns dealt with. Someone will have to be appointed for financial decisions, but others delegated to make legal and health decisions. Most important the principle caregiver has to give their own health and peace of mind priority.
I have tried to take much of his advice seriously. One of my bad habits is multi tasking which I do even as I write a blog. I used to think I could pay full attention to two or more activities,
but the brain was not designed that way. Probably some of you are multi
tasking as you try to figure out how much to pay attention to my
words. Some people are more adept at switching interests back and forth
and retaining some value, but science has proved that the mere act of
switching guarantees you lose something. This problem is exacerbated
with the multitude of electronic devices. Distracted driving is an
increasing cause of death. A couple of times a week I ignore distractions to watch someone I respect such as Fareed Zakaria, Steve Paikin or Sanjay Guptatalk on tv. I can no longer read a book and watch tv. From earlier examples I still love to listen to music while eating, but recognize it is not the best way to enjoy either thing.
One of the things I agree with is that having a Purpose makes life more meaningful. I enjoy blogging which allows me to spreading my opinion. One unique effort is promoting foreign films with the idea of getting more people aware of different people in the world. The way I blog is to read, watch and listen. Afterwards I re-read my posts to reinforce my memories--some things to be grateful for. Some further thoughts on blogging: http://www.therealjohndavidson.com/2020/09/what-keeps-me-blogging-and-what-i-have.html
Many books have been read to boost my health, but this is the first to focus on the brain. I am grateful for Sanjay Gupta's advice. This blog has really skimmed his ideas and you would likely find something of personal value reading his whole book.
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