In 2019, my wife noticed that I would ask her the same question three times in ten minutes. We decided it would be a good idea to get things checked out.
After a visit to the GP, I was referred to the Memory Assessment Clinic, where I was diagnosed with "Age-Related Memory Decline." At first, this diagnosis lulled us into thinking it was no big deal, but looking back, it was a wake-up call.
Fast forward to March 2023, my diagnosis changed to Mild Alzheimer’s. Hearing this really upset me. My wife and I did a lot of research and discovered something surprising: nearly half (45%) of dementia cases could be prevented or delayed. This realisation gave us hope. We learned there are many steps we could take to slow down its progression and improve our quality of life.
According to Alzheimer’s Research UK (2022), 40% of dementia cases could be prevented or delayed by promoting brain health. With that in mind, we made a few changes to our lifestyle that we believe have helped, even if only by making us feel proactive in fighting this challenging condition. Here are some of the steps we’ve taken:
Our 10 Lifestyle Changes
Carrying a Diary for 'Backup Memory'
I bought a small pocket diary with a pencil attached to carry around everywhere. It’s my “secondary memory backup” to keep track of what’s happening during the day and week. I also wear cargo trousers with patch pockets, perfect for securely carrying both my diary and phone at all times.
Getting My Hearing Checked
I used to complain that my wife was mumbling—she insisted she wasn’t! A hearing test confirmed I needed hearing aids. Since getting them, I feel much more focused and alert, especially when wearing them regularly.
Eating Healthier
We’ve reduced our intake of processed food, ready meals, sugar, and alcohol. Instead, we’ve added more fruits and vegetables to our meals. We’ve both lost some weight, and cooking together has become a fun and rewarding activity.
Staying Hydrated
To keep hydrated, we aim for light straw-coloured urine. Last summer, we bought a nice set of glasses, filled them each morning with water and a slice of tangerine or lemon, and kept them in the kitchen as a visual reminder. Alexa also helps by reminding us to drink water regularly.
Staying Active
We try to get outside and walk as often as possible—even a stroll around the block is good. A few years ago, we decided to take things a step further by learning Nordic Walking with poles. It’s great for upper body strength, balance, and overall fitness. If you’re curious, you can find local taster sessions here: British Nordic Walking.
Trying New Things
We’re keeping our brains active by learning new skills. Juggling and ukulele playing are works in progress!
Playing Table Tennis
We bought a table tennis top to fit on our dining table, which we hardly use. Table tennis has become our number one passion. It provides laughter, brain stimulation, hand-eye coordination practice, and can be enjoyed by all ages—even seated!
Finding Laughter
Besides table tennis, we love watching Shaun the Sheep on YouTube. Laughter really is the best medicine!
Being Social
We make a point of meeting up with family and friends as much as possible and inviting new people over for coffee and table tennis. Being social gives our days structure and keeps us connected.
Prioritising Rest and Sleep
Alexa reminds us to turn off the TV and head to bed earlier than before. A good night’s sleep makes a huge difference, and we also take a 30-minute lie-down after lunch.
A Note from My Wife
Living with a partner with memory loss can be frustrating at times. When I feel my patience slipping and my voice starting to rise, I pause and take a deep breath. I learned cyclical/double breathing during the Good Company First Aid course for carers, and it’s been a lifesaver for calming me down. It also helps me avoid saying things that might make the situation worse.
The Good Company People have been an amazing support. We’ve met so many new friends facing similar challenges, and it’s comforting to know we’re not alone. They’ve made navigating this new way of living in our retirement much easier.
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