weight, or stopping a heartburn pill that
interferes with their ability to absorb
nutrients. It’s important to make these
appropriate adjustments, he says: “A
lot of medications can affect memory
and concentration.”
Stop sabotaging your shut-eye.
“What is most important is the quality
of sleep, not quantity,” says Genesh.
“Research is showing that people who
are interrupted in the deep-sleep part
of their cycle are likely to build up more
beta-amyloid plaques and tau tangles
in the brain.” Practise sleep hygiene,
such as sticking to a regular bedtime
and darkening your room.
Quit smoking.
Smokers have a significantly higher
risk of developing dementia. Likely,
part of the reason is that smoking can
lead to cardiovascular problems and
strokes. But there’s also evidence that
the inflammation from regular expos-
ure to cigarette smoke may contribute
to Alzheimer’s. For those committed to
quitting, the Canadian Cancer Society
operates a free phone-counselling ser-
vice (smokershelpline.ca).
Give bad foods the boot.
The MIND diet recommends avoiding
certain foods or eating them only spar-
ingly: red meat, butter, cheese, pas-
tries, sweets, fried food and fast food.
“Changing your diet later in life, and
even once you have a diagnosis, can still
have an impact,” Sivananthan notes.
“That’s something people don’t realize.”Engage With
the World
Talk to a friend.
Mounting evidence shows that social
isolation is a dementia risk factor, espe-
cially after age 65. In fact, the Lancet
report estimates that the increased rel-
ative risk is the same as cigarette smok-
ing. Have a phone or Skype chat with
your pals, even if they live far away.
“There’s a benefit to you, by talking with
somebody, but think also of the bene-
fit to a friend who might be feeling a
little bit lonely or isolated,” says David
Harvey, who retired from the Alzhei-
mer Society of Ontario in 2017 and now
hosts a podcast, Dementia Dialogue, to
increase understanding of the disease.Keep learning.
Some universities offer free educational
courses to retirees, but learning can
be less formal, too. Read books, teach
yourself words from a foreign language
or study a music score. “Pursue what
you’re curious about,” says Harvey. “It
can satisfy an interest and maintain
intellectual activity.”Do regular volunteer work.
“Maintaining a sense of purpose, and
feeling that you are valued in society, is
really helpful,” Wellington says. “Part of
what characterizes humankind is thatrd.ca 35