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pregnancy-fitness

High Altitude Sports During Pregnancy: Are the Risks Worth the Thrill?

/5 May 2020/ All MFN blog/

Research in the field of prenatal fitness has conclusively shown that exercise during pregnancy provides health benefits to mother and fetus, and the American College of Obstetricians and Gynecologists encourages pregnant women without complications to continue or start a fitness routine during pregnancy. Although prenatal exercise is considered safe for most pregnant women, some activities are more controversial because of potential injury risks or because of the environment where they take place.

Many women enjoy downhill skiing, cross country skiing, and snowboarding, and have questions about whether it’s safe for them to continue these sports during pregnancy. The safety of these sports, as well as the effect higher altitudes, may have on pregnant women and their fetuses, are important factors to consider before taking part in high altitude snow sport activities.

Several studies have examined pregnancy outcomes and complications comparisons between pregnant women who were exposed to high altitudes versus pregnant women who did not travel to high altitudes. One study (1) that examined the association between high altitude exposure and self-reported pregnancy complications found that there is a low rate of complications for pregnant women who participated in activities and travel in high altitude areas.

Another study (2) suggested that pregnant women who traveled to high altitudes (determined as above 2440 meters, or 8,000 feet) did not have a higher risk of pregnancy complications when compared to women who did not have high altitude exposure. These women were more likely to have preterm labor than those not exposed to high altitude, but the percentage of preterm labor in the study were below the US population rate of preterm births. There was a statistical increase in newborn oxygen need at birth, but no complicating issues were associated with this.

Although these study results are reassuring, more rigorous research is needed to provide further information regarding the safety of high-altitude exposure and exercise during pregnancy.

There are key factors that may influence the degree of hypoxia-related pregnancy complications for the fetus and mother.

  • Duration of exposure
  • Intensity of activity
  • Degree of altitude
  • Difference between altitude at home and sport

These factors should be taken into consideration by a pregnant woman who is planning to travel to (and exercise in) high altitude. If she lives in a low altitude area, it’s a good idea to build in several days of progressive altitude increase to allow time for her to adjust. If possible, she should vary the duration of her exposure by sleeping at lower elevations. She should be aware of signs of hypoxia (see list below) and move to a lower altitude if she experiences increased symptoms.

Complications from exercise at higher elevations may be compounded by increased dehydration as a result of dry and cold air. Maintaining adequate fluid intake and allowing for rest breaks to hydrate can avoid this issue.

The key to avoiding altitude-related issues is being aware of how altitude is affecting the body and pregnancy and knowing the signs and symptoms of hypoxia.  As long as a pregnant woman continues to feel well and isn’t experiencing any issues while exercising at higher altitudes, she can feel confident that her pregnancy won’t be negatively affected.

*Signs of Hypoxia

  • Feeling dizzy and lightheaded
  • Persistent cough
  • Headache
  • Vision changes
  • Extreme fatigue
  • Nausea
  • Confusion and mental status change

It’s important also to consider the risks of some types of snow sports. Downhill skiing and snowboarding require good balance, and as pregnancy progresses, the changes in a woman’s center of gravity can affect her balance and make her more prone to falls. Also, the risk of collisions with other skiers and snowboarders is a concern, especially when slopes are crowded. Careful consideration of a woman’s skill level and difficulty of the ski slope should be weighed, and modifications such as switching to easier slopes and terrain can reduce risk.

Catherine Cram started her company, Prenatal and Postpartum Fitness Consulting, in order to provide current, evidence- based guidelines maternal fitness guidelines to health and fitness professionals. She was a contributing author for the textbook, Women’s Health in Physical Therapy and co-authored the revision of Exercising Through Your Pregnancy with Dr. James Clapp.  Her company offers the certification course, “Prenatal and Postpartum Exercise Design” which provides continuing education credits for over 30 health and fitness organizations, including ACSM, ACE, ICEA, and Lamaze.

 

References

Wilderness Environ Med, 2016 Jun;27(2):227-35. doi: 10.1016/j.wem.2016.02.010. Outdoor Activity and High Altitude Exposure During Pregnancy: A Survey of 459 Pregnancies. Keyes LE1, Hackett PH2, Luks AM3.

deep-breathing

How to Stay on Top of the Game and Not be Vulnerable in Hectic Times

/3 April 2020/ All MFN blog/

There are a lot of uncertainties currently.  We may feel confused, anxious and fearful — which may lower the frequency of our EMF (1) and our defenses. A depressed immune system is more likely to get sick with anything, not just the Coronavirus. Take this time positively, as a way to be introspective and find new things to do for yourself, your career and relationships. Obstacles are like gifts because without them, life would stagnate. Obstacles create evolution in our lives, taking us to the next level.

Protect yourself physically and mentally

Keep up good hygiene by washing hands when you touch surfaces that could have been touched by others — door handles, street light buttons, credit cards, gas nozzles. Use common sense. You can carry an alcohol spray bottle to spray surfaces and your car floor. Antibacterial can be used also but it is loaded with chemicals. If you go to public bathrooms and have to touch handles, use a paper towel to open doors and then trash it. Try to use your elbows instead of your hands when you can.

Maintain regular positive conversations and support with your friends and family, even if it’s on the phone. It’s not good to be isolated when you have to stay home. Communicate with positive people and not those who only speak negatively or with fear, especially if you are empathetic. This will keep your vibrations high.

There are 2 main things with scientific evidence that you can do to maintain your high vibes and feel calm – which will help your immune system.

1. Meditation & Deep breathing:                        

When challenges are high, our emotions are also high and the situation becomes chaotic.

Our the body doesn’t know the difference between real danger ( i.e., being in war or being chased by a jaguar) and an imaginary one (i.e., not meeting a deadline, final exams, arriving late to a class). So, we can control these emotions as to not create more chaotic ones. Acute stress from these situations raises our cortisol levels, affects our cells and overall health. The mind gets blurry with a lot of thoughts and you cannot see the solution.

We don’t have to repress the situation but be aware and start controlling our breath. CONTROLLING OUR BREATH, concentrating in equal inhales and equal exhales, the body and the cells will understand they are safe and there is time to heal. The body will know that there is no way we are in a dangerous situation,  that it is time to relax, that we are safe, we are healing and we open our energies to receive better answers for our life choices.

Exercise:

Sit in a quiet area and concentrate on your breath. Start with 2 inhales and 2 exhales for one minute, then pass to 3 inhales and 3 exhales for 2 minutes,  then 4 inhales and 4 exhales for 2 minutes, until at least 6 minutes — or the most you can do. Observe how the more you concentrate on your breath, the less thoughts come to your brain.

Difference between deep breathing and shallow breathing

SHALLOW BREATHING is superficial breathing using only the lungs. The lungs have a limited air capacity contrary to what we think. This is the everyday breathing pattern we use in this fast paced society. It is the cause of stress, ailments, panic attacks, asthma, pneumonias, hyperventilation and many more problems. It makes stress a habit. It reduces the production of white blood cells that defend our bodies from external organisms that weaken the immune system. It also tightens the back, neck and shoulder muscles causing back pain and headaches.

DEEP BREATHING (2) is done using the diaphragm and the abdomen, which have more capacity for storing oxygen than the lungs. It is the breathing of babies. You inhale with a controlled rhythmic pattern (Pranayama). Retention of the air, exhalation and deep breathing every time, as practiced by the Yogis, can reverse health conditions, strengthen the immune system, lower high blood pressure,  alleviate heart conditions, muscle pain and respiratory conditions, like asthma and bronchitis.

Exercise:

Sit or lay down in a quiet area and put your hands on top of your diaphragm. Feel the diaphragm expanding as the air is filling your abdominal cavity like a balloon and then exhale feeling the air leaving the cavity. This will utilize the best amount of oxygen, keep thoughts away and relax the whole body. Do it for at least 5 minutes or the most you can do. Increase time progressively.

Maintaining the same breathing pattern concentrate on each part of your body especially where you feel pain or tension. Imagine a white light while you inhale and release. Visualize the tension leaving your body and evaporating.

2. Physical exercise and your immune system                                                                      

Gyms closed? No excuse to not keep or bodies moving. Exercise has something no other medicine can provide. When you move you are telling the cells, “I am alive, I am strong”. Even if we are not doing it consciously, our subconscious mind picks up the exercise habit and incorporates it as a pattern. This can change our subconscious from “I am weak” to “I am strong”. Thoughts can shape our whole body and our cells will benefit tremendously.

If you have to stay indoors, you can use any equipment you have to do at least 20-30 minutes of cardio to work on your strength and abs. You can see some ideas on my YouTube channel.

If you can go outdoors bike, hike, walk and run at beaches and parks.  The open environment is safer than indoors, especially because you can maintain the distance from others easily. You can do any routine or use my Beachblast video that can be done anywhere – in a park, at the beach or in a pool.  It combines cardio drills, core strength, pilates for abs and legs followed by relaxing Yoga posses.

Graciela Perez is a National Academy of Sports Medicine (NASM) Personal Trainer, Aerobics and Fitness Association of America (AFAA) Aquatic Specialist, CETI Cancer Exercise Specialist, Health & Wellness Coach and Energy Healer. She’s been helping people reaching their health and fitness goals since 2003. Visit her website, hollywoodfitness.org

Resources

(1) EMF: Electro Magnetic Field is the energy that surrounds our bodies and it is influenced by our thoughts and emotions. Our thoughts and emotions can pass to our EMF and can shape matter (the body, cells and how healthy we are). If we are in fear, this negative emotion will affect EMF (our energy) and affect our body’s immune system. For more info on Energy Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952118/

(2) For deep breathing:

exercise-fitness-at-home

Managing Your Exercise In a Pandemic: 10 Easy Exercises to Build a Strong Core Without Leaving the House

/27 March 2020/ All MFN blog/

Just in time for the novel coronavirus (COVID-19) social distancing and closures of gyms and fitness centers in many areas, here’s a revisit of many important core exercises you can do at home to keep yourself strong and healthy. Download the free illustrated PDF (Chapter 21 of Diabetes & Keeping Fit For Dummies) for illustrations of the exercise listed below. (You can also find a variety of other at-home exercises on Diabetes Motion Academy Resources for free download.)

Many people are stuck at home for one reason or another think they can’t work on staying fit, but the truth is that you can get a stronger core and stay fitter without leaving home. You’d be amazed at how easy it is to get your fit on.

Remember: Your body core — the muscles around your trunk and pelvis — is particularly important to keep strong so that you can go about your normal daily activities and prevent falls and injuries, particularly as you age. Having a strong body core makes you better able to handle your daily life, even if that’s just doing grocery shopping or playing a round of golf.

Core exercises are an important part of a well-rounded fitness program, and they’re easy to do at home on your own. To get started on your body core workout, you don’t need to purchase anything. (Some of the advanced variations do call for equipment like a gym ball or dumbbells.)

Tip: Include all 10 of these easy core exercises in your workouts, doing at least one set of 15 repetitions of each one to start (where appropriate). Work up to doing two to three sets of each per workout, or even more repetitions if you can. For best results, do these exercises at least two or three nonconsecutive days per week; muscles need a day or two off to fully recover and get stronger. Just don’t do them right before you do another physical activity (because a fatigued core increases your risk of injury).

#1: Abdominal Squeezes

This exercise (Figure 21-1) is great for working your abdominals and getting your body core as strong as possible. If you’re female and have had gone through a pregnancy at some point, getting these muscles in shape doing these squeezes is a must.

  1. Put one of your hands against your upper stomach and the other facing the other direction below your belly button.
  2. Inhale to expand your stomach.
  3. Exhale and try to pull your abdominal muscles halfway toward your spine.

This is your starting position.

  1. Contract your abdominal muscles more deeply in toward your spine while counting to two.
  2. Return to the starting position from Step 3 for another count of two.

Work up to doing 100 repetitions per workout session.

#2: Planks or Modified Planks

Nobody likes doing planks, but they get the job done when it comes to boosting the strength of your core. Both planks and modified planks (Figure 21-2) work multiple areas, including your abdominals, lower back, and shoulders.

  1. Start on the floor on your stomach and bend your elbows 90 degrees, resting your weight on your forearms.
  2. Place your elbows directly beneath your shoulders and form a straight line from your head to your feet.
  3. Hold this position as long as you can.

Repeat this exercise as many times as possible during each workout.

#3: Side Planks

A modification of regular planks, this side plank exercise (Figure 21-3) works some of the same and some slightly different muscles that include your abdominals, oblique abdominal muscles, sides of hips, gluteals, and shoulders. Try doing some of both types for the best results.

  1. Start out on the floor on your side with your feet together and one forearm directly below your shoulder.
  2. Contract your core muscles and raise your hips until your body is in a straight line from head to feet.
  3. Hold this position without letting your hips drop for as long as you can.
  4. Repeat Steps 1 through 3 on the other side.

Switch back and forth between sides as many times as you can.

Tip: Try these plank variations to mix things up a bit:

* Raised side plank: Lifting both your top arm and your leg upward brings other muscles into play and makes your core work harder to maintain balance, but don’t let your hips sag.

* Gym ball side plank: Resting your supporting arm on a gym ball, use your core muscles to control the wobble to further strengthen your side muscles.

* Side plank with lateral raise: While holding the side plank position, slowly raise and lower a light dumbbell or other weight with your top arm to improve your coordination and strength.

* Side plank pulse: From the side plank position, add a vertical hip drive by lowering your hips until they’re just off the floor and then driving them up as far as you can with each repetition of this move.

#4: Bridging

If you work on your abdominal strength, you also need to build the strength in your lower back to keep things balanced. Bridging (Figure 21-4) is a good exercise to do that as it works your buttocks (including gluteals), low back, and hip extensors. Remember to breathe in and out throughout this exercise.

  1. Slowly raise your buttocks from the floor, keeping your stomach tight.
  2. Gently lower your back to the ground.
  3. Repeat Steps 1 and 2.

Tip: Try the bridging with straight leg raise variation: With your legs bent, lift your buttocks up off the floor. Slowly extend your left knee, keeping your stomach tight. Repeat with the other leg. Do as many repetitions as possible.

#5: Pelvic Tilt

An easy exercise to do, the pelvic tilt (Figure 21-5) works your lower back and
lower part of your abdominals.

  1. Lie on your back on the floor with your knees bent and feet flat on the floor.
  2. Place your hands either by your sides or supporting your head.
  3. Tighten your bottom, forcing your lower back flat against the floor, and then relax.
  4. Repeat Steps 2 and 3 as many times as you can.

#6: Superhero Pose

Whether you want to leap a tall building with a single bound or not, try doing this superhero pose exercise (Figure 21-6) to get a stronger core. It works many areas, including your  lower back, upper back, back of shoulders, and gluteals.

  1. Lie on your stomach with your arms straight over your head.
  2. Rest your chin on the floor between your arms.
  3. Keeping your arms and legs straight, simultaneously lift your feet and your hands as high off the floor as you can.

Aim for at least three inches.

  1. Hold that position (sort of a superhero flying position) for 10 seconds if possible, and then relax your arms and legs back onto the floor.

Tip: If this exercise is too difficult, try lifting just your legs or arms off the floor separately — or even just one limb at a time.

#7: Knee Push-Ups

Push-ups are hard to do if you haven’t built up the strength in your shoulders yet, so this knee version (Figure (21-7) is an easier way to start for most people. This exercise works your chest, front of shoulders, and back of upper arms.

  1. Get on your hands and knees on the floor or a mat.
  2. Place your hands shoulder-width apart on the floor.
  3. Tighten your abdominal muscles to straighten your lower back and lower yourself down toward the floor as far as you can without touching.
  4. Push yourself back up until your arms are extended, but don’t lock your elbows.

Tip: If knee push-ups are too hard for you, try doing wall push-ups to start instead. Stand facing a wall at an arm’s length and place your palms against it at shoulder height and with your feet about a foot apart. Do your push-ups off the wall.

#8: Suitcase Lift

This exercise (Figure 21-8) is the proper way to lift items from the floor. Before you begin, place dumbbells or household items slightly forward and between your feet on the floor. You work the same muscles used in doing squats (lower back and lower body) with this activity.

  1. Stand in an upright position with your back and arms straight, with your hands in front of your abdomen.
  2. Bending only your knees, reach down to pick up the dumbbells.
  3. Grab the dumbbells or items in both hands and then push up with your legs and stand upright, keeping your back straight.

#9: Squats with Knee Squeezes

These squats (Figure 21-9) are not your normal squats. They’re more like a combination of squatting and wall sitting with a twist. You work the front and back of thighs, inner thighs (adductors), hip flexors and extensors all with this one exercise.

  1. Stand with your back against the wall, with your feet aligned with your knees and straight out in front of you.
  2. Place a ball or pillow between your knees and hold it there with your legs.
  3. Inhale to expand your stomach and then exhale and contract your abdominal muscles.
  4. Bend your knees and lower yourself into a squat.

Warning: To avoid injuring your knees, don’t bend them more than 90 degrees.

  1. Squeeze the ball with your thighs, drawing your stomach muscles more deeply toward your spine.
  2. Do as many squeezes as you can up to 20 and then return to the starting position.

#10: Lunges

Lunges (Figure 21-10) are a common activity to work on the front and back of thighs, hip flexors and extensors, abdominals, and lower back all with one exercise. Do them with proper form to avoid aggravating your knees, though.

  1. Keep your upper body straight, with your shoulders back and relaxed and chin up.
  2. Pick a point to stare at in front of you so you don’t keep looking down, and engage your core.
  3. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Make sure your front knee is directly above your ankle, not pushed out too far, and don’t let your back knee touch the floor.

  1. Focus on keeping your weight on your heels as you push back up to the starting position.

Tip: To prevent injuries, if you feel any pain in your knees or hips when you do a lunge, do the following instead:

* Take smaller steps out with your front leg.

* Slowly increase your lunge distance as your pain gets better.

* Try doing a reverse lunge (stepping backward rather than forward) to help reduce knee strain.

Reprinted from Colberg, Sheri R., Chapter 21, “Ten Easy Exercises to Build a Strong Core Without Leaving the House” in Diabetes & Keeping Fit for Dummies. Wiley, 2018.

Sheri R. Colberg, PhD, FACSM, is the author of The Athlete’s Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athlete’s Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 30 book chapters, and over 420 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com, DiabetesMotion.com, or DMAcademy.com).

stretch_2

Did You Hear? Stretching is Back in Fashion, Part 2

/20 March 2020/ All MFN blog/

For any person, a regular stretching routine can bring some surprising benefits. While you might think that stretching right before activity is beneficial, it needs to be done on a regular basis for a minimum of 10 minutes in order to bring some major changes to muscles and tendons. Research shows that people with the least flexibility have increased chances of injury…

brain

Neuroplasticity and the Aging Brain

/8 January 2020/ All MFN blog/

One of the greatest concerns for the aging population is cognitive decline which leads to loss of independence as well as an extreme burden on the caretakers.  Individuals worldwide are fearful of being diagnosed with any of the various cognitive issues: Dementia, Parkinson’s, Alzheimer’s, and other forms of cognitive debilities.  In 2015 there was an estimated 47 million people living with dementia and this number is expected to triple by 2050.  In 2014, the Alzheimer’s Association reported that they believe there is sufficient evidence to support the link between several modifiable risk factors and a reduced risk for cognitive decline and sufficient evidence to suggest that some modifiable risk factors may be associated with reduced risk of dementia. Specifically, that regular physical activity and management of cardiovascular risk factors (diabetes, obesity, smoking, and hypertension) reduce the risk of cognitive decline and may reduce the risk of dementia. The Association also believes there is sufficiently strong evidence to conclude that a healthy diet and lifelong learning/cognitive training may also reduce the risk of cognitive decline.

Positive association between aerobic exercise or CV fitness and executive functions is highly consistent but cannot determine causality.  Aerobic exercise (AE) has shown moderate to medium sized effects on executive function and memory. Resistance Training (RT) has improved executive function and memory. Combined AE and RT has the biggest (potentially synergistic) effect. It has been proposed that the physical and cognitive exercise might interact to induce larger functional benefits.  Larger benefits on cognitive test performance were noted for combined physical and cognitive activity than for each activity alone.  “Claims promoting brain games are frequently exaggerated and at times misleading. … To date, there is little evidence that playing brain games improves underlying broad cognitive abilities, or that it enables one to better navigate a complex realm of everyday life (Consensus statement, 2014).

Neuroplasticity is the brain’s ability to reorganize and rebuild itself by forming new neural connections. The more neural pathways you have, the more resilient your brain is. Neurogenesis is the process of creating new neurons (brain cells).

Contrary to popular belief, neurogenesis continuously occurs in the adult brain under the right conditions such as with exercise.  Substantial benefits on cognitive test performance were noted for combined physical and cognitive activity than for each activity alone. It was also noted that the physical and cognitive exercise together might interact to induce larger functional benefits.  “We assume, that physical exercise increases the potential for neurogenesis and synaptogenesis while cognitive exercise guides it to induce positive plastic change” (Bamidis, 2014).  To maximize cognitive improvement, combine physical exercise with cognitive challenges in a rich sensorimotor environment that includes social interaction and a heaping dose of fun.

Brain health is becoming extremely important as individuals live longer.  Today there is much more information available on how to train the aging brain.

Some great resources are:

Dianne McCaughey Ph.D. is an award winning fitness specialist with more than 35 years experience in personal training, group exercise, coaching, and post-rehabilitation. She is a master trainer for multiple companies and practices and teaches optimal wellness emphasizing the mind, body and spirit. She works with special populations and focuses on posture, gait, balance and corrective exercise programs for better function and health.

Cody Sipe, PhD, has an extensive background in the fitness industry with 20 years of experience as a personal trainer, fitness instructor, program director, exercise physiologist and club owner. He is currently an Associate Professor and Director of Clinical Research in the physical therapy program at Harding University. He is the co-founder and vice president of the Functional Aging Institute (FAI).

 

Dementia Brain Problems

Alzheimer’s and Dementia: Differences and Prevention Methods

/31 October 2019/ All MFN blog/

Laymen (and even medical professionals) still often have difficulty recognizing dementia, as opposed to Alzheimer’s disease.

And while the symptoms and even some of the prevention methods may be similar, we need to find a better way to distinguish between the two if we are to provide the best level of care to patients.

Let’s explore some of the traits of each, and examine how we can prevent them:

Dementia vs. Alzheimer’s disease: differences and similarities

Dementia is an umbrella term used to denote a decline in mental ability that is severe enough to interfere with daily life. As opposed to Alzheimer’s, it is not a specific disease.

What do we know about Alzheimer’s disease?

Alzheimer’s is a degenerative brain disease, where plaques containing beta-amyloid form in the brain, causing cell damage and complex changes. This damage results in dementia symptoms that will get worse as time goes on. It is also one of the most common causes of dementia. Dementia can also be caused by Huntington’s disease, Parkinson’s disease, and Creutzfeldt-Jakob disease.

While it most often occurs in patients over the age of 60, early-onset Alzheimer’s can begin to show symptoms after the age of 30, typically in patients with a family history of the disease. It is believed these cases account for around 5% of the total number of patients with Alzheimer’s.

Alzheimer’s is currently the sixth leading cause of death in the US, and possibly third as a cause of death in the elderly.

One of the most typical early signs of Alzheimer’s is trouble retaining recent information, as the disease tends to affect the part of the cerebrum that is associated with learning first.

Other symptoms, in no particular order of severity and manifestation, include:

  • Impaired reasoning and judgment: leads to poor decision-making and can bring the patient in harm’s way
  • Impaired visuospatial abilities, caused by eyesight problems: leads to the inability to recognize people and objects
  • Impaired use of language: including speaking, writing, and reading
  • Changes in behavior and personality

The main challenge we face in the treatment of Alzheimer’s disease is understanding its underlying causes. While we know it is caused by changes and damage to brain cells, the cause of these changes remains unknown to this day.

What do we know about dementia?

Patients suffering from dementia have trouble keeping track of time and space. They become repetitive, their judgment is impaired and they often forget to eat, bathe, and perform the simplest tasks.

The early warning signs of dementia include, but are not limited to:

  • Mood swings
  • Forgetfulness
  • Confusion
  • Apathy
  • Repetitiveness
  • Impaired sense of orientation
  • Delusions
  • Impaired speech
  • Impaired focus and organizational skills
  • Impaired memory, especially day-to-day retention

Dementia patients are mostly unaware of their symptoms, and their loved ones are the ones to notice they’re losing their keys, mixing up dates, and forgetting to take the trash out.

There are several types of dementia we have been able to identify:

  • Vascular dementia: caused by a lack of oxygen to the brain
  • Dementia with Lewy bodies: caused by a build-up of a protein called alpha-synuclein in the cortex.
  • Frontotemporal dementia: caused by the loss of nerve cells in the front and side areas of the brain.
  • Mixed dementia: resulting from several different causes

Dementia can also be caused by brain tumors, HIV, Niemann-Pick disease type C, progressive supranuclear palsy, and other diseases or conditions.

To sum it up: dementia, as a cluster of symptoms, and Alzheimer’s, as a specific disease (and the leading cause of dementia), naturally share the same symptoms.

Treatment

The treatment of dementia will depend on its underlying cause. When caused by Alzheimer’s, there is no cure for it, and there is no treatment that can stop its progression. There are treatments that will combat some of the lesser or more severe symptoms, but we haven’t yet found a way to reverse or pause the ongoing damage.

This fact alone is the cause of much despair among the families of patients suffering from any form of dementia.

There are signs that the early detection and treatment of Alzheimer’s can improve patient quality of life. And when that’s all that’s left in the absence of a cure, it becomes even more imperative we do our best to prevent this disease.

Prevention methods

Evidence has been found that the risk factors that cause heart disease, including high blood pressure, high cholesterol, and diabetes may also contribute to the development of Alzheimer’s.

However, there is no sufficient evidence to provide any substantial proof as of yet. The prevention methods recommended for dementia and Alzheimer’s focus on improving overall health and exercising your brain.

Some of the courses we can advise our patients include:

  • Balanced diet. As opposed to the umbrella term the web tends to use, let’s focus more on tailoring diets to individuals. What works well for one patient will not work for another, and encouraging intuitive eating and adapting one’s diet to your own lifestyle and needs should come more into focus.

Naturally, this diet should focus on eating 80% of the foods that are actually good for us, and getting most of our nutrition from fruits, vegetables, and lean meats, as opposed to fast food choices and high-sugar options. Cutting down on caffeine and alcohol intake can also prove beneficial.

  • Movement is one of the keys to preventing any disease, and encouraging at least three 30-minute sessions per week should be imperative. As diets, exercise regimes should be tailored to a patient’s needs and preferences. Instead of being made a chore, regular exercise should be an enjoyment and a clear avenue to improved overall health.
  • We tend to overlook sleep as one of the equal members of the health trifecta. Teaching sleep techniques should become more widespread, as the pace of modern living continues to speed up.
  • Stress-relief. Undoubtedly one of the top contributing factors to any disease, stress takes a toll on our bodies in a way we don’t even fully understand. While eliminating it will be impossible, and while it may even be beneficial in small doses, removing stress as a detrimental factor should be the focus of any preventative course of action. Whether this is achieved by yoga, breathing exercises, meditation, mindfulness practices, exercise, reading, journaling, or any other method, should be up to the individual.
  • Brain training. It is also recommended to keep your brain working and engaged by reading, solving puzzles, and trying to teach it to think in new ways. Improving the neural connections in our brains will help prevent the degeneration of cells that lead to dementia.
  • Finally, let me advocate an unconventional remedy – smiling. It has been proven that smiling and the feeling of joy can be beneficial in patient recovery, and it can also serve as a great prevention method. While the science is still vague on how connected happy hormones and chemicals are with the reduced risk of degenerative brain disease, we can try anything in our power to diminish our risk factors.

Conclusion

Alongside heart disease and cancer, Alzheimer’s and dementia remain the most explored and discussed diseases of our time. We may not see a cure for any of them in our lifetime, and that’s all the more reason to remain vigilant in trying to prevent them. A large part of these prevention efforts entails exploring different avenues in achieving a healthier body and mind, as this remains the only course available to us at the time.

Sarah Kaminski earned her bachelor’s degree in Health Sciences. Due to her parent’s declining health, she decided to become their full-time caregiver. Now, she takes care of her loved ones and writes about the things she learned along the way. Sarah is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows. 

References:

  1. (2019, October 23). Alzheimer’s Disease Fact Sheet – National Institute on Aging. Retrieved October 30, 2019, from https://www.nia.nih.gov/health/alzheimers-disease-fact-sheet
  2. (2013, July 22). Alzheimer’s Disease Clinical and Research Update … – Hindawi. Retrieved October 30, 2019, from https://www.hindawi.com/journals/jar/2013/207178/
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