Dementia: what we can learn from the Bolivian Amazon
In the Bolivian Amazon, the Indigenous Tsimane and Moseten people have some of the lowest rates of dementia. A 2022 study published by the University of Southern California found these two Indigenous groups to have a prevalence of 1% in comparison to the 7.1% prevalence of dementia in populations 65 years and older in Canada. The researchers theorize the pre-industrial, subsistence lifestyle likely protects older Tsimane and Moseten people from dementia.
Research shows that older Tsimane people have exceptionally healthy hearts and the lowest fatty deposits inside arteries among any studied population. The Tsimane experience less brain atrophy than their peers in the United States and Europe. All of these things are commonly found among those who develop dementia.
Globally, dementia is the seventh leading cause of death and a significant cause of disability and dependency amongst older adults. This is a concerning statistic with worrisome implications for our increasingly aging society.
Though dementia is not a part of natural aging, the symptoms worsen as a person with dementia ages. Cognitive functions deteriorate, affecting daily activities. Our sedentary, urban, and industrialized lifestyles all contribute to factors that can increase the risk of developing dementia. Both long-term research and the lived examples of Tsimane and Moseten can teach us what can reduce risk factors.
So what can you do for yourself and your loved ones?
Several risk factors are easily addressable. Here are key steps you can take to protect brain function and increase neuroplasticity:
1. Stay physically active
Regular physical activity is beneficial for several diseases, including dementia. Physical activity can be as little as twenty minutes of gardening or walking. It is important to create realistic goals and stick to them. Start small with activities you enjoy doing and slowly increase intensity.
2. Follow a healthy diet
A diet rich in polyphenols has been shown to benefit neuroplasticity. Berries such as elderberries, blueberries, blackberries, and blackcurrants have high concentrations of polyphenols. Spices like cloves, peppermint, and star anise, along with whole grains, healthy fats, legumes, and fish also promote brain health.
3. Challenge your brain
Keeping the mind engaged is crucial. Learning new hobbies, playing chess, solving puzzles, and engaging in memory games like Sudoku can help keep the brain active. Doing something you are not good at is great for training your brain. You can do simple activities like using your non-dominant hand to brush your teeth. Or take up an activity you had previously tried and not succeeded at.
4. Maintain Social Interactions
Social interaction has been shown to keep the mind healthy. Activities such as seeing friends and volunteering can provide significant cognitive benefits.
5. Manage Stress
Managing stress is essential, as it contributes to cardiovascular diseases, which are linked to an increased risk of dementia. The Tsimane demonstrates that having a healthy heart can reduce dementia risk.
The Role of Tuktu in Your Journey to Healthy Aging
While there is currently no prevention for dementia, addressing risk factors through a healthy lifestyle can make a significant difference. Tuktu is here to support you and your loved ones on this journey. Tuktu offers senior care services that cover a wide range of home care needs:
- Gardening buddies to help you stay active.
- Kitchen helpers for meal prepping and ensuring a healthy diet.
- Drivers for outings and social events, enhancing social interaction.
- Companions to provide company and reduce feelings of isolation.
Learning from the Tsimane and Moseten people's lifestyles offers valuable insights into reducing dementia risk. By staying physically and mentally active, maintaining a healthy diet, engaging in social interactions, and managing stress, you can protect your brain health. Tuktu's services are designed to make aging a comfortable and joyous experience. By integrating these supportive services into your life, you can take proactive steps toward maintaining brain health and reducing the risk of dementia.
Take the first step towards healthy aging with Tuktu today.
