Last fall, I heard Dr. Hakim interviewed on CBC Radio about dementia. I had always thought that dementia and mental decline were unavoidable and potentially hereditary. Not in all cases. His 40 years of neurology practice taught him that vascular disease affecting the brain, combined with harmful behavioural patterns, contributed to dementia in the majority of cases.
In his book, “Save Your Mind”, he shares his 7 Rules to Avoid Dementia. Below is a summary of his empirically backed findings. If you are interested in reading his book let me know. I have 5 copies to give out.
Rule #1: Grow Your Brain’s Capacity for Cognitive Function. That means build your mental capacity when you are young and replenish it throughout your life. Remember, the brain likes variety. So, if you’ve been playing Sudoku for 20 years it might be time to start learning Spanish.
Rule #2: Reduce the Debit Calls on Your Mind. Dr. Hakim states that any interruption in brain circuity, no matter how small, has the potential to impair one’s ability to think, remember, or make appropriate judgements. He describes the conditions that can lead to dementia and suggest whether they are preventable.
Rule #3 Monitor & Tame Your Blood Pressure. The relationship of dementia and high blood pressure is very straightforward. If a group of individuals had their blood pressure measured in their 50s, and they were tested for their cognitive ability with thinking and memory tests some 25 years later, the result would be stated as follows: Every 1 mmHg in systolic blood pressure sustained over 110 mmHg increases the likelihood of dementia by 1%.
Rule #4: Eat Right, Weigh Light and Stay Bright. Following a well-balanced food plan such as the Mediterranean diet has had recent scientific confirmation of its ability to decrease the likelihood of dementia.
Rule #5: Move Your Hind…to Save Your Mind. There is strong evidence that being physically active prevents your brain from melting away. He talks about twenty minutes of daily activity. This does not have to mean joining a gym. Instead, modify your routine and life. Park far away from the entrance at the mall. Walk around while you are brushing your teeth or talk on the phone.
Rule #6: Sleep Enough…If You Want to Think with Ease. Sleep is the opportunity for the brain to undergo a daily complete tune-up. It allows the brain the opportunity and time to wash away the exhaust material, the toxins that build up during the day’s mental activities.
Rule #7: Socialize and Feel Useful – Loneliness and Depression Can Make You Crazy. Our mental health thrives when we can maximize positive interactions and minimize those that leave us frustrated or sad. Dr. Hakim suggest that if you feel isolated, consider volunteering, adopting a pet or taking on a work contract.
