James says that working on boosting brain health is “something that can help everyone”. He explains: “Healthier brains can prevent, delay or slow down diseases in the brain.
A healthy brain has the right amount of blood flow available for it to function. An unhealthy brain can cause a variety of difficulties, leading to problems with our cognitive functioning, mood and social interaction. Healthier brains can prevent, delay or slow down diseases in the brain.
“Although we cannot prevent neurodegenerative diseases, developing healthy habits can reduce our risks and mitigate the impact of certain diseases on our functioning. Our behaviours can lead to us developing a healthier brain.”
James draws his expertise from his work in the community mental health service for older people in Redcar and Cleveland.
In his role, he supports older people with their mental health. He also works in the memory clinic based at Reed Marsh House in Redcar, which offers dementia assessments for younger and older adults.
Looking beyond medication
James is interested in how evidence-based psychological approaches can help people with dementia and their loved ones.
He said: “Dementia has such a huge impact on people themselves who have a diagnosis, but also the people around them and in the community.
“When people are initially diagnosed with dementia they are often prescribed medication.
“Medication isn’t a cure for dementia, and it can’t help to regrow the brain, or anything like that. But it does benefit some people and can protect healthy brain functioning for a period of time.”
But his team are also looking beyond medication.
We know that, even if you have a diagnosis, there's lots you can do to optimise brain health, reduce the impact of dementia and rate of progression. For any of us, these healthy habits can also reduce the risk of dementia.
“There’s a risk that people can stop everything because of this diagnosis, but that then means the brain is not getting any stimulation.”
The vital six for brain health
In a short brain health video shared by our trust, James said: “Receiving a diagnosis of dementia can be very scary. It can leave people fearing for the future and lead to a lot of uncertainty. And perhaps people being uncertain about what they can be doing as well to help themselves.
“Through more and more research, what we’re finding is that there are things that maybe contribute to developing dementia.
“But also, from that, then things that we know can help reduce the risk of dementia. Or, even if you do have a diagnosis of dementia, things that can reduce the rate of the progression of the condition as well.”
What are the vital 6 for brain health?
James says that the vital 6 for brain health are:
1. Regular exercise
“Being physically active can lead to a healthier brain,” says James. “Physical activity can minimise the effects of cognitive decline as we age. It can also reduce the risk for Alzheimer’s disease and Vascular dementia.
“Research suggests that regular aerobic exercise is best for our brain. This should include 150 minutes of moderate intensity, or 75 minutes of high intensity exercise.”
2. Healthy diet
James says: “As with our bodies, our brain requires a healthy, nutritious diet, to maintain optimal functioning. What is important is eating a balance combination of various types of foods and different types of nutrients. Remember, what is good for our hearts is good for our brains.”
3. Mental stimulation
“Staying cognitively active in later life can reduce the risk of developing dementia. However, remaining cognitively active can help to slow down progression for those already diagnosed with dementia,” says James. He encourages people to learn new skills, saying: “Try new things that challenge you, but are achievable.”
4. Mental health
“Physical health, mental health and brain health are all connected,” James notes. “For example, stress can impact on vascular health, which can impact on brain health. Mid-life can be a particularly important time to treat problems and prevent disease in later life.
“Support may help people to recognise when their mental health could be better and what to do about it.”
5. Quality sleep
“We should aim for 7-8 hours of sleep per night,” says James.“Sleep problems in mid to late life can increase the risk of Alzheimer’s disease.”
6. Active social life
“People who are more socially engaged tend to maintain their cognitive skills throughout life,” says James. “Social engagement promotes a sense of wellbeing, boosting mood.”
Think Brain Health
James said: “To discover more about improving your brain health, I recommend the Think Brain Health website from Alzheimer’s Research UK. The site has resources to reduce your dementia risk. This includes a brain health check in which give personalised tips.”
Visit the Think Brain Health website
