Towards an Era Where Dementia Is Part of Everyday Conversation
Let’s take a look at the causes of dementia and how we can maintain a healthy brain.
1. Does Dementia Start with “Brain Garbage”?
Dementia, particularly the Alzheimer’s type, is often caused by the accumulation of a protein called “amyloid-beta“—which we can think of as “brain garbage.”
Research suggests this accumulation begins 20 to 25 years before symptoms actually appear. In Japan, approximately 4.7 million people are currently living with dementia, and an estimated 5.6 million have Mild Cognitive Impairment (MCI).
The important takeaway? If we take action during the MCI stage, we may be able to slow down or stop the progression of the disease.
2. Habits to Boost Your Brain Starting Today
The brain can continue to grow and adapt at any age. Small daily changes can make a big difference in prevention.
Eat for a Healthy Brain
Coffee : At least one cup a day. Its antioxidants help prevent blood vessel aging and support neuron growth.
Curry : Twice a week. Curcumin (found in turmeric) is beneficial for brain health.
Citrus Fruits : Once a day. Nobiletin (found in citrus peels/pulp) is known for its protective effects.
Stay Active
Walking : Aim for 30 minutes, 3 times a week, at a brisk pace (about 100 meters per minute). This alone can potentially delay progression by 3 to 7 years.
Social Dancing : It improves memory, attention, and decision-making. Some studies suggest it reduces the risk of cognitive decline by about 76%.
Enjoy Life
Brain Games : 3D action games and board games (like Mahjong) are excellent stimulation.
Reading and Writing : Reading aloud engages the brain broadly. Handwriting (diaries or letters) is also highly recommended for maintaining cognitive ability.
Music: Listening to music from your past is a wonderful way to stimulate your auditory senses and memory.
3. Don’t Miss the Signs: Dementia Risk Factors
Small daily changes can be warning signs.
Hearing Loss : Declining hearing is linked to a higher risk of dementia. Getting a hearing checkup and using a hearing aid is a proactive preventative measure.
LDL Cholesterol : High levels can make it easier for amyloid-beta to build up in the brain.
Sleep : 7 hours of sleep helps the brain “clear out” that buildup of amyloid-beta. A short nap of under 30 minutes is ideal.
The medical journal The Lancet identified 14 modifiable risk factors for dementia:
- Low education
- Traumatic brain injury
- Physical inactivity
- Smoking
- Excessive alcohol consumption
- Hypertension (High blood pressure)
- Obesity
- Diabetes
- Hearing impairment
- Depression
- Social isolation
- Air pollution
- Vision impairment
- High LDL cholesterol
Addressing these factors can potentially reduce the risk of developing dementia by 40–50%.
4. What If Someone Refuses to See a Doctor?
If a family member or someone close to you is hesitant to see a doctor, do not worry alone. Reach out to local Early-Stage Dementia Support Teams.
These specialists can visit the home, speak gently to the individual, evaluate their condition, and help coordinate the necessary medical support.
The key to prevention is consistency. Don’t overthink it. Why not start with something simple today?
Have a cup of coffee, go for a short walk, or write one sentence in a diary.
Towards an Era Where Dementia Is Discussed Openly: A 10-Year Retrospective
Did you catch the recent 3-hour television special, “What I Want to Know Now”?
The program featured an in-depth discussion on how our understanding of dementia has evolved between the Showa and Reiwa eras.
Seeing the topic of dementia addressed so openly in prime-time media is a testament to the progress we have made over the past decade. Just ten years ago, dementia was often a “hidden” topic, something people avoided discussing.
During that time, our organization, Dementia Improved Support Association of Japan, has been passionate about spreading accurate knowledge and providing concrete support.
There were times when we were navigating in the dark, but we always held onto our belief: “Correct knowledge turns fear into hope,” and “Cognitive function can be improved.”
Through this television special, many families are now having positive conversations about prevention and how to support their loved ones.
This is the very landscape we have been working to cultivate all these years.
To everyone who has supported us and walked this path with us: thank you from the bottom of our hearts.
Our mission, however, is just beginning. We are moving from the stage of “Learning about Dementia” to the stage of “Living Healthily with Cognitive Function.” With the trust and knowledge we have built over the last ten years, we will continue to support you in leading a rich and vibrant life.
Thank you for your continued support for the next ten years.
We will be back next month with more health tips. Stay tuned!
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