THE MUSEUM OF MEMORIES PRESENTS
Your brain is incredible. It controls your movement, emotions and stores your precious memories.
Sadly, the physical diseases that cause dementia can take all of this away, and there is no sure-fire way to prevent dementia, for reasons including our genes and age, which we can’t change.
In the Museum of Memories, we store and protect memories for those who may soon lose them.
I
“The water was crystal clear and the whole scene and sound of the water felt magical and has always stuck in my mind.”
THE RIVER ROOM
JANET’S FAMILY HAVE ALZHEIMER’S DISEASE
Alzheimer's disease is a progressive condition, which means the symptoms develop gradually over many years and eventually become more severe. It affects multiple brain functions.
The first sign of Alzheimer's disease is usually minor memory problems.
For example, this could be forgetting about recent conversations or events, and forgetting the names of places and objects.
As the condition develops, memory problems become more severe and further symptoms can develop, such as:
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 (seeing or hearing things that are not there) and delusions (believing things that are untrue)
low mood or anxiety
II
“Love is one of the most powerful forces in the world. It can break hearts but it can also heal them. Love gives us great strength and courage.”
THE BUTTERFLY ROOM
ROSIE’S FAMILY HAVE FRONTOTEMPORAL DEMENTIA (FTD)
Alzheimer's disease is a progressive condition, which means the symptoms develop gradually over many years and eventually become more severe. It affects multiple brain functions.
The first sign of Alzheimer's disease is usually minor memory problems.
For example, this could be forgetting about recent conversations or events, and forgetting the names of places and objects.
As the condition develops, memory problems become more severe and further symptoms can develop, such as:
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 (seeing or hearing things that are not there) and delusions (believing things that are untrue)
low mood or anxiety
III
“I love the warm fuzzy feeling that comes after a long cosy lunch with a friend when you’ve shared some beautiful experiences, this is the sentiment that the jug evokes for me.”
THE REFLECTION ROOM
JANE’S FAMILY HAVE ALZHEIMER’S DISEASE
Alzheimer's disease is a progressive condition, which means the symptoms develop gradually over many years and eventually become more severe. It affects multiple brain functions.
The first sign of Alzheimer's disease is usually minor memory problems.
For example, this could be forgetting about recent conversations or events, and forgetting the names of places and objects.
As the condition develops, memory problems become more severe and further symptoms can develop, such as:
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 (seeing or hearing things that are not there) and delusions (believing things that are untrue)
low mood or anxiety
Your brain is incredible. It controls your movement, emotions and stores your precious memories.
Sadly, the physical diseases that cause dementia can take all of this away.
There’s no sure-fire way to prevent dementia yet because some of the things that shape our risk, including our age and our genes, we can’t change.
But others, like our diet and the things we do to challenge our brains, we can. In fact, the latest evidence suggests that up to 40% of all cases of dementia are linked to factors that we may be able to influence.
Brain healthy can be broken down into three groups – things you can do to look after your heart, stay mentally sharp, and keep connected to loved ones and the world around you.
It’s never too early to start making positive changes in these areas, because changes in the brain associated with dementia start many years before we see symptoms.
Although we can’t yet prevent dementia altogether, following these three simple rules will help stack the odds in your favour:
1
Love your heart
What’s good for your heart is good for your brain. So, by giving your heart some love, by staying active, or eating well for example, you’ll also be protecting your brain and helping reduce your risk of developing dementia.
1
Love your heart
What’s good for your heart is good for your brain. So, by giving your heart some love, by staying active, or eating well for example, you’ll also be protecting your brain and helping reduce your risk of developing dementia.
Keeping Blood Pressure in Check
There’s strong evidence linking blood pressure in midlife with brain health in later life.
Damage to these blood vessels leads to reduced blood flow in the brain and a greater risk of arteries becoming clogged. This can affect our ability to think and remember, as well as increase our risk of developing dementia.
Anyone over 40 should aim to have their blood pressure checked at least every five years and it’s a great opportunity to have a conversation about how you can keep it within healthy limits too.
Quit smoking
If you smoke, quitting is probably the most important step you can take to protect both your heart and your brain. As well as being linked to high blood pressure, heart disease, stroke and cancer, there’s evidence that smoking increases your risk of dementia.
Smoking has also been shown to thicken artery walls and narrow the blood supply around the body. This increases the risk of heart disease and stroke, which are both risk factors for vascular dementia.
The NHS offers lots of resources to help, and it won’t take long to notice the benefits. All of the harmful carbon monoxide will be flushed out of your body just 48 hours after your last cigarette and your circulation will improve in weeks.
Being active
Being active helps to prevent so many health conditions and it’s key to keeping your brain working properly too.
It can help you keep a healthy weight and reduces the risk of type 2 diabetes and heart disease. Both are known risk factors for dementia.
Several research projects, including the important HUNT Study published in 2018, have linked more exercise in midlife with a lower risk of dementia.
And in January 2021, scientists from the US published findings showing those who exercised more had less damage to the small blood vessels that spread through the brain.
Remember, being physically active doesn’t have to mean running 10k every weekend. Aim to be active every day and move more – whether that be by dancing, gardening or getting off the bus a stop early to get your steps up!
Eating well
Eating well is essential for a healthy lifestyle. Much like physical activity, it’s an important way to reach and maintain a healthy weight and control blood pressure. A balanced diet should include plenty of fruit and vegetables, starchy foods like potatoes and brown rice, some protein like fish, beans or lean meat, and a small amount of dairy or dairy alternatives.
We all deserve a treat every now and then, but it’s important we enjoy them in moderation. Limiting foods high in saturated fat and sugar will also go a long way towards helping you stay in shape.
Drinking Responsibly
Heavy drinking can affect brain health, as well as being linked with cancer, stroke, heart disease and liver disease. Another good reason to follow the government’s recommendations of drinking less than 14 units and having several drink-free days each week.
The link between heavy drinking and dementia is well established, with one research study showing that 57% of participants who developed dementia before 65 had at some point been in hospital with an alcohol use disorder.
Long-term heavy drinking is also known to cause specific forms of dementia, including Wernicke-Korsakoff Syndrome.
Not sure how much you’re drinking? You can check your intake with Alcohol Change UK’s unit calculator or speak to your GP for advice and support.
Keeping cholesterol
at a healthy level
Cholesterol is a fatty substance found in the blood. Research published by The Lancet shows that there is a link between having high levels of cholesterol in midlife and dementia risk in older age.
As scientists continue to study this link, there are lots of things you can do to prevent harmful levels of cholesterol building up in your blood. These include exercising more, reducing your alcohol intake and quitting smoking.
Eating healthier foods can also help prevent high levels of cholesterol. For example, diets high in healthy fats like Omega-3 have been associated with better brain structure and lower levels of cholesterol.
Managing Diabetes
Diabetes is a condition that causes your blood sugar level to become too high. It’s known to affect brain health, with studies published by the JAMA Network showing that having diabetes, particularly in midlife, is associated with a higher risk of dementia.
Research into this link is ongoing, but it’s clear that managing the condition is key to keeping your brain in shape.
The NHS advises that you can help prevent and manage type 2 diabetes by staying active and eating a balanced diet. These tips will also help you avoid other dementia risk factors, including heart disease and stroke.
There are lots of resources available to help if you think you have diabetes or might be at risk. Visit the Diabetes UK website to find out more.
2
Stay sharp
Taking time for your mental wellbeing, getting a good night’s sleep and regularly challenging your brain in midlife can help protect it as you age.
Sleeping Well
We all know that sleeping well can make us feel sharper and more rested. But there is some evidence to suggest that poor sleep over a long period of time can increase our risk of dementia.
However, the links between sleep and dementia are difficult to unravel. Scientists aren’t certain whether poor sleep increases the risk of developing the condition, or whether it’s a symptom of it.
To make things more complicated, many conditions that can increase our likelihood of developing dementia are also associated with poor sleep, including high blood pressure and heart disease.
Although it’s not yet clear exactly how sleep and dementia are linked, it’s generally accepted that getting at least seven hours of sleep a night is best.
If you’re struggling to get seven hours, don’t worry – it’s thought that negative effects are only seen after months or years of poor sleep. Sleep problems are very common, but luckily there are things you can do to help deal with them.
The NHS has lots of helpful tips for how to sleep better, including keeping regular sleep hours, and avoiding caffeine and alcohol before bed.
3
Keep connected
Research suggests that social isolation is linked to an increased risk of dementia, so keeping connected to the people around you is a great way to give back to your brain.
Looking after your hearing
Several studies have identified a relationship between hearing loss and dementia risk. However, the nature of this relationship is unclear.
One area of research is looking at whether hearing loss indirectly affects dementia risk by making it more difficult for people to keep connected. A lack of social interaction and mental stimulation may contribute to low levels of ‘cognitive reserve’, making it harder for the brain to rewire itself in the face of damage from diseases like Alzheimer’s.
Other scientists have linked hearing loss with biological factors such as inflammation and a lack of blood flow to the brain, both of which are associated with an increased risk of dementia.
Lots of people experience hearing loss to some degree as they get older. If you’re worried about your hearing, why not try the RNID’s free online hearing check, or speak to your doctor and get it checked.
To find out more about this topic, read ARUK’s blog on the link between hearing and dementia.
Only through research can we understand what causes dementia diseases, develop effective treatments, and improve the care of those living with dementia.
If you would like to be a part of vital studies register your interest at Join Dementia Research.
You can also visit Alzheimer’s Research UK and ‘Check-in’ with their ‘Think Brain Health’ tool which indicates how to adapt your lifestyle to support a healthier brain.