Swap bacon for oats and take a walk - your 24 hour diary to defeat dementia (2024)

LITTLE changes to what you eat, drink and do each day can make a big difference to your chances of dodging dementia.

From walking more, talking with pals, flossing and getting an early night, to eating porridge oats, peanut butter, bean soup and fish, and cutting back sweet treats, there is plenty you can do.

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We told this week how eating a rasher of bacon a day, a similar amount of ham or the meat in a sausage roll, can raise your risk of the condition by nearly half, a study at Leeds University found.

Dementia now affects 850,000 people in the UK and this figure is set to rise to 1.6million by 2020.

So we asked Dr Sara Imarisio of Alzheimer’s Research UK, and Sun nutritionist Amanda Ursell, for daily steps to help prevent its onset.

Here is their guide . . . 

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07:00: Have porridge oats for breakfast

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Some studies suggest a healthy diet can reduce the risk of Alzheimer’s by 53 per cent. The Mind Diet recommends three servings of wholegrains a day.

Try overnight berry oats made with skimmed milk, 40g porridge oats, 80g frozen defrosted berries, a grated apple and 45g of plain, low-fat yoghurt for breakfast.

07:30: Floss your teeth

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It is possible the bacteria responsible for poor oral health may get into your bloodstream and so increase the risk of dementia, according to a study from the University of Central Lancashire.

Be sure to brush your teeth twice daily and floss in between teeth. Much research has shown that people with gum disease may also be more likely to have memory problems.

08:30: Walk to work

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If you can, do this. If you get the bus, Tube or train try getting off a stop early to increase your daily step count.

Dr Sara says: “Having an active life is beneficial, as it reduces your blood pressure and keeps you at a healthy weight. Both of these things can reduce risk of dementia.”

09:30: Enjoy a coffee

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One or two cups a day may protect our brains. A four-year US study of people aged over 65 in Florida found those who showed early signs of dementia had 50 per cent less caffeine in their system than those without symptoms.

10:00: Get up from your work

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Sitting for prolonged periods is bad for your brain. The NHS recommends setting a reminder so you get up and have a little walk every 30 minutes or so.

11:00: Stop sweet cravings with peanut butter on toast

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If you feel you need an afternoon snack to fill you up a bit, Sun nutritionist Amanda recommends a slice of wholemeal toast with peanut butter.

12:00: Do the crossword

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Dr Sara says: “You need to keep your brain active. It could also be that you read the newspaper every day or do a crossword during your lunch-break. Both keep the brain engaged.”

13.30: Enjoy bean soup

The Mind Diet also recommends at least three servings of beans each week. Amanda recommends a bean soup with a slice of wholemeal bread.

15:30: Avoid the vending machine

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Try to avoid reaching for fizzy drinks and chocolate as the afternoon energy slump kicks in.

Dr Sara says: “You don’t need to cut out sugar completely but cutting down will reduce your risk of many diseases including cancer, Type 2 diabetes and dementia. So swap the fizzy drink for an apple.” 

18:00: Talk to your pals

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Loneliness can increase risk of dementia, according to a study published last year in medical journal The Lancet. Research found social isolation decreases brain activity, in turn raising your risk of memory problems.

Dr Sara says: “Even during the pandemic you can still meet one person from another household and, from March 29, the rule of six, or two households, will apply. You can also keep in contact by Zoom or social media.”

19:00: Feast on fish for dinner

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This is great for your health and may reduce dementia risk, many studies have found.

20:00: Ditch the nightcap

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Too much booze can raise your risk. Dr Sara says: “There is lots of evidence to say we should reduce our consumption of alcohol, as it can negatively affect health in many ways.

"NHS guidelines suggest drinking no more than 14 units a week, remembering a small glass of wine is 1.6 units and a pint of ordinary-strength beer 2.3 units."

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22:00: Get an early night

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Sleep cleanses the brain and can help ward off diseases such as dementia, US research from Boston University found.

Take a warm bath, turn off tech and try reading before you go to sleep to help you get a good night’s shut-eye.

ONE IN FOUR CASES MAY BE AVOIDED

HERE, Dr Sara explains a little more about dementia . . . 

"The word dementia describes a group of symptoms that may include memory loss and difficulties thinking. These changes are usually small to start with but for someone with dementia they can affect daily life.

"It is a progressive condition for which there is no cure and no treatment. But research suggests up to 40 per cent of dementias might be preventable with lifestyle changes such as eating healthily, stopping smoking and keeping active.

"At Alzheimer’s Research UK we recently launched our Think Brain Health campaign to remind people that the brain is an organ we can work on to try to keep healthy. You need to eat a diet with lots of fruit and vegetables and low in processed meat.

"Keeping active and socially engaging with others is also important.
If people do notice changes in their behaviour or symptoms they are concerned about, it is important, even during Covid, for them to contact their GP.

"While there is no treatment to slow or stop the diseases that cause dementia, there are treatments for many of the symptoms which could really improve someone’s quality of life. Don’t be afraid7 to seek help."

Mum-of-10 gets up at 5am to clean the house

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAILexclusive@the-sun.co.uk

Swap bacon for oats and take a walk - your 24 hour diary to defeat dementia (2024)

FAQs

In what episode of Wwife Swap does the kid say bacon is good for me? ›

Brown/Holland is the 18th episode of the 5th season of reality show Wife Swap. It originally aired March 27th, 2009 in the United States. It is the one of the most famous and acclaimed episodes of the series due to the performance of Curtis Holland becoming a viral hit on the Internet.

What are three things to never do with your loved one with dementia? ›

Here are some Don'ts:
  • Don't reason.
  • Don't argue.
  • Don't confront.
  • Don't remind them they forget.
  • Don't question recent memory.
  • Don't take it personally.

What do dementia patients do all day? ›

It is quite common for a person with dementia, especially in the later stages, to spend a lot of their time sleeping – both during the day and night. This can sometimes be distressing for the person's family and friends, as they may worry that something is wrong.

How to help yourself with dementia? ›

Take care of your physical and mental health
  1. Exercise. You don't have to join a gym or spend a lot of money to be physically active. ...
  2. Eat right. Eating healthy foods helps everyone stay well, and it's particularly important for people with dementia. ...
  3. Make sleep a priority. ...
  4. Be mindful. ...
  5. Stay social.
Oct 4, 2023

What happened to the bacon is good for me kid? ›

But it was the iconic "Bacon is good for me" that made Curtis an internet meme, with the soundbite later being remixed into a song. Roll on 13 years and King Curtis is working as a welder and looks a world away from his childhood days.

Who said bacon is good for me? ›

It is hard to pinpoint the one quote that made Curtis Holland a viral sensation. When he appeared on Wife Swap eight years ago, Holland – aka King Curtis – battled ferociously with his replacement mum Joy, who wanted to rid his home of unhealthy snacks.

What are the 7 habits to avoid dementia? ›

These habits are being active, eating a healthy diet, maintaining a healthy weight, not smoking, keeping normal blood pressure, controlling cholesterol, and having low blood sugar.

What are the 5 things to never say to a person with dementia? ›

I'm going to discuss five of the most basic ones here: 1) Don't tell them they are wrong about something, 2) Don't argue with them, 3) Don't ask if they remember something, 4) Don't remind them that their spouse, parent or other loved one is dead, and 5) Don't bring up topics that may upset them.

What do dementia patients lose first? ›

Memory problems

Difficulties with memory are the most well-known first signs of dementia. For example, a person may not recall recent events or may keep losing items (such as keys and glasses) around the house. Memory loss is often the first and main symptom in early Alzheimer's disease.

What is the number one trigger for dementia behavior? ›

Pain or Discomfort: General pain, side effects from medications, lack of sleep, and inability to describe their discomfort are all common symptoms that can trigger aggressive behavior or lashing out. Environment: This is the most common trigger for aggressive behavior in dementia patients.

What do dementia eyes look like? ›

You can't tell whether someone has dementia by looking in their eyes. However, vision loss commonly occurs among people with dementia. It's not clear whether vision loss causes dementia or vice versa. It may be that both sight loss and dementia are more common among older adults.

What do people with dementia need most? ›

Tips for Everyday Care for People With Dementia
  • Try to keep a routine, such as bathing, dressing, and eating at the same time each day.
  • Help the person write down to-do lists, appointments, and events in a notebook or calendar.
  • Plan activities that the person enjoys and try to do them at the same time each day.
May 13, 2024

What soothes people with dementia? ›

Keep well-loved objects and photographs around the house to help the person feel more secure. Try gentle touching, soothing music, reading, or walks. Reduce noise, clutter, or the number of people in the room. Try to distract the person with a favorite snack, object, or activity.

What are the three golden rules of dementia? ›

SPECAL sense begins with three Golden Rules: Don't ask direct questions. Listen to the expert – the person with dementia – and learn from them. Don't contradict.

What is the most controversial episode of Wife Swap? ›

The episode created controversy, particularly within the LGBT community. In a 2005 episode, the Wiggins family (who were Black) swapped wives with the Felix family (who were White). The Felix' husband Jeremy admitted to using racial slurs, leading to an angry confrontation with the Wiggins' wife Neicey.

Where is the bacon kid from Wife Swap now? ›

More than a decade on, King Curtis, Vanceboro, North Carolina, has now grown into a professional welder with a penchant for hunting. His Instagram bio reveals what he does for a living and his grid suggests he spends most of his spare time riding around in pickup trucks shooting wildlife and fishing.

What is bacon good for me from? ›

To refresh your memory, when he appeared on the show back in 2009, Curtis Holland clashed with his replacement mum, fitness instructor Joy Brown. In particular, his statements about fast food - notably, 'chicken nuggets is like my family' and 'bacon is good for me' - had viewers in stitches.

What does King Curtis say? ›

He then penned the iconic lines, “I don't like this crap. No, I want my bacon, I gotta tell you something. Bacon is good for me.” Curtis also seems to take his ongoing stardom in stride.

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