#001 - what is dementia

Written By James Shields

Dementia is a term for several diseases that affect memory, thinking and the ability to perform daily activities.

So what is Alzheimers?

Alzheimers disease is a type of dementia. It is characterised by memory issues but can progress into:

·         Confusion, disorientation and getting lost in familiar places

  • Difficulty planning or making decisions

  • Problems with speech and language

  • Problems moving around without assistance or performing self-care tasks

  • Personality changes, such as becoming aggressive, demanding and suspicious of others

  • Hallucinations and delusions

  • Low mood or anxiety

The exact cause of it is unknown.

 

How can I reduce my risk of getting dementia?

There is no known cure for dementia however the following have been shown to reduce your risk of getting it:

·         Stopping smoking

·         Reducing alcohol intake

·         Eating a healthy balanced diet

·         Exercise

 

How does exercise help prevent dementia?

  1. Improved Brain Health 

Regular exercise supports neurogenesis (the formation of new brain cells), particularly in the hippocampus, a brain region crucial for memory. Studies show that physical activity can help maintain cognitive function as we age (Erickson et al., 2011).

  1. Enhanced Blood Flow to the Brain

Exercise boosts circulation, delivering more oxygen and nutrients to the brain. Improved blood flow supports overall brain health and enhances cognitive abilities (Voss et al., 2013).

 

  1. Reduced Inflammation 

Chronic inflammation is linked to cognitive decline and the development of dementia. Physical activity helps reduce neuroinflammation, which can protect against brain damage (Lara et al., 2015).

  1. Increased Neuroplasticity 

Neuroplasticity refers to the brain's ability to reorganise and form new connections. Exercise encourages neuroplasticity, helping the brain adapt to age-related changes and compensate for damage (Cotman & Berchtold, 2002).

  1. Balanced Hormones and Neurotransmitters 

Exercise influences the production of neurotrophic factors, such as brain-derived neurotrophic factor, which supports neuronal survival and cognitive function. Exercise also regulates stress hormones, like cortisol, which when elevated, can harm brain health (Berchtold et al., 2010).

  1. Reduction of Risk Factors for Dementia 

Exercise helps manage risk factors that contribute to dementia, including:

    • Cardiovascular health: physical activity improves heart health, which is closely linked to brain health. High blood pressure, heart disease, and stroke are all risk factors for dementia (Gottesman et al., 2017).

    • Diabetes: exercise helps regulate blood sugar, reducing the risk of type 2 diabetes, which is associated with an increased risk of dementia (Janson et al., 2004).

    • Obesity: regular exercise helps prevent obesity, a risk factor for cognitive decline and dementia (Blazer et al., 2015).

 

  1. Improved Sleep 

Physical activity promotes better sleep quality, which is crucial for maintaining cognitive function. Sleep disturbances, such as insomnia, have been linked to an increased risk of dementia (Lo et al., 2016).

  1. Mental Health Benefits 

Exercise reduces anxiety, depression, and stress-factors that can contribute to cognitive decline and dementia. Regular physical activity supports mental well-being and may protect against depression-related cognitive impairment (Gao et al., 2011).

  1. Social Engagement 

Group exercise activities, such as walking clubs or fitness classes, encourage social interaction. Social engagement has been shown to have positive effects on brain health and may help prevent dementia (Yates et al., 2016).

What exercises can I do to help prevent dementia?

  1. Aerobic exercise

    • Walking, jogging, swimming, cycling.

    • Benefits: enhances cardiovascular health, stimulates brain cell growth, and improves cognitive function.

  2. Strength training

    • Weight lifting, resistance band exercises.

    • Benefits: improves muscle strength, balance, and coordination, reducing the risk of falls and enhancing overall physical function.

  3. Balance and flexibility exercises

    • Yoga, tai chi, stretching.

    • Benefits: improves flexibility and balance, which helps prevent falls and maintain independence in older adults.

  4. Mental exercises

    • Dance, coordination-based exercises, activities that challenge both mind and body.

    • Benefits: stimulates both cognitive and physical functions, promoting brain health and reducing dementia risk.

There is a clear evidence base that regular forms of exercise can have beneficial effects in regards to developing or managing dementia. The benefits include preventing dementia directly, via actions on the brain, or indirectly via benefits to your cardiovascular and musculoskeletal systems. There is also a clear benefit  in people with established dementia in reducing progression and complications of the disease itself

 Jack Maynard - Medical

References

  1. Berchtold, N. C., & Cotman, C. W. (2010). Exercise and the brain: Something to chew on. Trends in Neurosciences, 33(10), 489-498.

  2. Blazer, D. G., Yaffe, K., & Karlawish, J. (2015). Obesity and cognitive decline in the elderly. Current Alzheimer Research, 12(2), 87-97.

  3. Cotman, C. W., & Berchtold, N. C. (2002). Exercise: A behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25(6), 295-301.

  4. Erickson, K. I., et al. (2011). Physical activity and brain plasticity in late adulthood. Neurobiology of Aging, 32(5), 799-807.

  5. Gao, X., et al. (2011). Physical activity and depression in older adults: A meta-analysis. International Journal of Geriatric Psychiatry, 26(9), 930-937.

  6. Gottesman, R. F., et al. (2017). Association between midlife vascular risk factors and estimated brain amyloid deposition. JAMA, 317(14), 1484-1492.

  7. Janson, J., et al. (2004). Increased risk of dementia in patients with type 2 diabetes. The Lancet Neurology, 3(3), 197-200.

  8. Lara, C., et al. (2015). The effect of physical activity on dementia and mild cognitive impairment: A systematic review and meta-analysis. The Journal of Alzheimer's Disease, 47(1), 1-13.

  9. Lo, J. C., Ong, J. L., Leong, R. L., & Gooley, J. J. (2016). Cognitive performance, sleepiness, and mood in partially sleep deprived adolescents: The need for sleep study. Sleep, 39(3), 687-698.

  10. Voss, M. W., et al. (2013). The influence of physical activity on brain structure and function in older adults. Neurobiology of Aging, 34(2), 366-375.

  11. Yates, L. A., et al. (2016). Social engagement and the risk of dementia: A systematic review. The Journal of Alzheimer's Disease, 49(2), 503-514.

James Shields