5 minute read
CARE AFFAIRS
You can help yourself stay mentally alert and reduce the risk of dementia. KENDALL MORETON suggests three easy lifestyle changes that will do your brain a favour.
Tip 1 – Take short afternoon naps a few times a week.
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The science is in. Afternoon naps are good for you. A study of 2215 healthy older people in China found two-thirds of the group napped after lunch. All participants were tested on various mental skills including memory, naming, attention, and calculation.
The results showed that individuals who took naps had better results. The frequency and length of napping matters too. Those who had short naps, up to 30 minutes and only napped four times a week, had the best scores on the cognitive tests. The study also showed participants who scheduled their naps had higher scores than those who nodded off when tired.
So, set a timer for 30 minutes and take that short effective nap today. Tip 2 – Vary your activities.
Try new board games, new hobbies and new places. There is a concept known as cognitive reserve. This is your ability to use alternative methods to solve a problem. Engaging in new tasks builds neuroplasticity and cognitive reserve.
If you are good at crosswords and that’s the only brain challenge you have, this will not stimulate new neural connections in the same way that a novel task will. Think of it like an exercise program where you only do bicep curls. This will do nothing for your leg muscles.
Perhaps you could have a go at drawing, playing a video game with a teenager or learning a poem by heart.
Do you remember the Polaroid camera? Well, there are now a few retro-style instamatic cameras on the market. Some are less than $100. Why not couple this with some Sunday drives and a scrap book and you have a new engaging hobby. New hobbies bring new language and new conversations and that’s all great brain stimulation. Tip 3 – Watch what you eat.
In a 2008 research review (Mark W. J. Strachan and co-authors from the Metabolic Unit, Western General Hospital, Edinburgh, UK) found that people with type 2 diabetes have a 1.5- to 2 times higher risk of developing Alzheimer’s disease.
Your risk level for vascular dementia is two to three times higher if you have type 2 diabetes.
Starchy foods like chips and biscuits convert to sugar. Snacks with protein and healthy fats will fill you up more than sweet and starchy snacks. Prepare some snacks ready ahead of time, such as cheese cut into sticks or boiled eggs. Stock up on avocadoes and nuts.
Nuts are an excellent source of protein and healthy fats. Walnuts, almonds and hazelnuts all come in as brain favourites in the research.
A University of California study (UCLA 2015) found eating walnuts was associated with improved cognition scores. Walnuts are high in the healthy 3 fatty acid called alpha-linolenic acid (ALA).
Almonds and hazelnuts are high in vitamin E which is rich in antioxidants. These antioxidants can combat the oxidative stress our brains encounter.
One study compared the memory and verbal skills of participants who took vitamin E with those who took a placebo. Those who took the Vitamin E had statistically significant higher results for memory and verbal skills (Brain HQ).
A handful of almonds will provide you with half of your daily recommended Vitamin E and 20 hazelnuts will give you about 20 per cent of your daily Vitamin E needs. Avocadoes, pine nuts and Atlantic salmon are also good sources of this protective vitamin. Kendall Morton is the Director of Home Care Assistance. Email kmorton@homecareassistance.com
DOWN UNDER COACH TOURS
Specialising in Senior Holiday Packages
16 Day Corner Country, Lake Eyre & Flinders Ranges Departs 03/07/2021
Travel desert highways and follow in the footsteps of Outback Adventurers. Discover some of Australia’s outback attractions & unique out of the way places. Adult: $6088pp Sing Supp: $1343pp
9 Day Tumut Lanterns on the Lagoon & Canberra Floriade Departs 15/09/21
Enjoy the fun at Tumut’s Lanterns on the Lagoon and Sculptures in the Park Festival, followed by the magnificent floral display at Canberra Floriade. Adult: $3270pp Sing Supp: $759pp
15 Day Birdsville & Lawn Hill Gorge Departs 28/09/21
This truly exceptional holiday combines two of Australia’s iconic destinations. If you love the Outback this is the tour for you. Adult: $6090pp Sing Supp: $1343pp
7 Day Cobb & Co Tourist Route, Scenic Rim & O’Reilly’s Rainforest Retreat Departs 11/10/21
Step back in time as you follow the Cobb & Co mail route around the Lockyer Valley & Scenic Rim. Spend three nights at O’Reilly’s Rainforest Retreat. Adult: $2560pp Sing Supp: $560pp
11 Day High Country Spring Touring & Marvellous Melbourne Departs 2/11/21
The High Country is one of Victoria’s most precious jewels. Experience quaint villages and breathtaking scenery and spend three nights in Melbourne. Adult: $4179pp Sing Supp: $1050pp
13 Day Phillip Island & East Coaster Departs 12/11/21 6 Day Sail Away Sydney Christmas Celebrations Departs 23/12/21
From charming little penguins to spectacular driving scenery, this is truly an exceptional holiday. Visit beautiful coastal towns and magnificent Blue Mountains. Adult: $5584pp Sing Supp: $1401pp
Experience the action as you cruise the magnificent harbour for the start of the Sydney to Hobart Yacht Race. Delight in the excitement this festive season. Adult: $2876pp Sing Supp: $563pp
For one day Bundanoon becomes Brigadoon for the annual Highland Gathering. See the Grand Parade of Pipe Bands, Scottish dancing, Highland Games & much more. Adult: $tbapp Sing Supp: $tbapp
6 Day Nundle Go For Gold Chinese Easter Festival Departs 14/04/22
Every Easter the goldrush town of Nundle comes alive with market stalls, authentic Chinese performances and lots of other activities. Adult: $tbapp Sing Supp: $tbapp
5 Day 1770 Festival Departs 19/05/22
Come and revel in the beauty of unspoiled white sandy beaches, national parks and magnificent ocean views and not to be missed is the 1770 Festival. Adult: $tbapp Sing Supp: $tbapp
DOOR-TO-DOOR SERVICE Freecall: 1800 072 535 or Ph: 07 4123 1733
Have a Great Time Down Under
Check our website for the full range of 2021 tours www.downundercoachtours.com.au info@downundercoachtours.com.au
