What new skill(s) can I learn at an older age to help stave off dementia?

[MoonDanceDiner]

My dear mum has advanced Alzheimer's disease. I have helped care for her for the last 5 years and watching this decline in my once vibrant and brightly spirited mum has left me terrified of this awful illness.

I know a lot of it is luck but time and time again I am reading the importance of learning new skills all the way through life to help stave off cognitive decline.

I am 52 and was diagnosed with inattentive adhd this year so I do have a short attention span. Annoyingly I bore of things very easily but I am determined to try new things.

What can I try that is easy to learn but somehow challenging enough to keep my brain active and building up some cognitive reserve for the future?

I am crap with numbers and hate maths but love arts and crafts, nature, history and geography. I love music with a passion and would have loved to have been able to play a musical instrument but I feel that ship has sailed and you really need to be naturally musically gifted like my FIL, he has never once had a lesson yet can play the piano and any keyboard with ease. I have always wanted to play the Ukulele.

I would have also liked to have been able to have spoken a different language but maybe that is a little bit challenging?

Crochet and embroidery is something I also love but again not sure if that is something I can simply pick up at in my 50's?

Oh, I also need to be able to do these things on the cheap as money is tight.

I'm the same age as you and also have adhd. As well as a strong history of dementia on both sides of my family. So I'm watching this thread with interest.

I love language learning so would definitely be an advocate for that.

I think exercise is supposed to be protective, so maybe it would be good to learn a physical skill that will keep you active as well?

Also, this is random, but I heard a programme on radio 4 recently which suggested that getting the shingles vaccine can have a protective effect against dementia. I'm planning to get this privately...shingles is pretty nasty in any case!

THe weight loss drugs also have a protective effect. Why?
Hearing loss is a predictor of development of dementia. So keep checking your hearing.

I’m doing adult classes at college. Everything Level 1 is free as I haven’t got many qualifications from school, get out the house, crafty stuff and meet other people. It’s brilliant.

Also HRT has had some good reports of staving off the tangles - drop in eostrogen might be partly to blame for higher numbers in women they reckon.

They usually say the brain is like a tree with branches of interest - so some will be people, work, holidays, books etc so you need to keep the variation for the branches - usually they suggest learning a language or music or doing something arty to try new things and keep as many branches on the tree.

I think that's a great approach.
I belong to a choir and it is quite challenging in terms of understanding how the harmonies fit together, seeing the pattern of the written music to follow ( even if you can't read music) learning your part etc. There are different types of choir, some more challenging than others. I've tried a few, and I prefer a smaller choir with a more complex repertoire. My current one focuses on choral and classical pieces, but there are pop/rock choirs out there if that floats your boat more.

I've found with all types of learning, attending classes or workshops really helps with motivation and consistency. There are a lot of things available online but for me ( and most likely you, as you have inattentive adhd) having a regular commitment to something means I am more likely to stick to it and actually benefit from it.

Exercise is really important for brain health - Dr Chatterjee Podcast

Bit more personal but I have the marker for it too - had one of those DNA tests and my bio grandmother had it.

I've almost finished this having never done embroidery before (like you I suspect ADHD - I did 85% in 1 month and now haven't been back to it in 3 months!)
https://www.amazon.co.uk/Black-Embroidery-Printed-Tapestry-Canvas/dp/B0BZDDMXN9/ref=sr_1_15?crid=1I7YW8SL331K6&dib=eyJ2IjoiMSJ9.CNllT6nUYbRrRScnf0n9AUAUJCgV1Xikgfk28Pbt2wlVPQCx0UGE_kL9ioe6Ljz3-EX0axp9VyATYx-8b1Ebvx9hWe-wGmaanC4gAYPZ3tq62phR9GAFj-GBdJQ8NT2EyJ48k9V3Cv-SYQyD6rXhPxH-OhNrbWMwpl7Eo9qU614Wagov59azU47ItXecRG5IfoTzS8oqI7ipZZZk4VKyCDLw4ADNiTdxUp6tr6t3gou65kdrQ99QJvkg7Qc-xPqAfPequjtA2ZAol29xtbR_GLnqmXMGAYV0Es5FzOG0GlQ.EkJRiT6bxl8On25JtaYl3hdIU-LTE9KZLOZPhS7kYeQ&dib_tag=se&keywords=hare%2Bembroidery%2Bkit&qid=1760096944&sprefix=hare%2Bembro%2Caps%2C236&sr=8-15&th=1

I also find audible really good to walk with and listen to books as my attention span has really reduced in the last few years and I struggle to sit with a book. My house is FULL of books and I miss reading a lot so audible and an hr walk a day has really helped.

I am 52 and was diagnosed with inattentive adhd this year so I do have a short attention span. Annoyingly I bore of things very easily but I am determined to try new things

Scrolling the internet won't help with your attention span. There's a lot of concern that the children of today won't develop their concentration spans because of the instant gratification from constant watching of short memes (is that the right word) on the internet.

Chess, crosswords (particularly cryptic ones) learning a language or an instrument, learning to touch type, shorthand, sudoku, bridge, coding, jigsaws (not online, real ones), anything that stimulates your brain.

would have loved to have been able to play a musical instrument but I feel that ship has sailed and you really need to be naturally musically gifted like my FIL

Ditch this mindset. You're not looking to be an international prodigy - the process f learning as much as the outcome will be protective for your brain.

You can learn any of the things you mentioned. Why not try them all in turn. But you should try to keep at them (or at least some). And do them socially too. It's social connection which is important to maintain in old age. And keep active.

Actually I think you want to switch your perspective round, you want to choose things that are not easy for you to learn, things that are a challenge for you, and require your brain to grow some new neurons and work hard to pick it up. It's not about the end goal it's about exercise for your brain. You need your brain to do the equivalent of building up a sweat and developing new muscles. So pick up a key stage 2 maths quiz or a mental arithmetic practice, start strumming the ukulele in time to your favourite music, download Duolingo, and crochet something new with the intention of unraveling it when you've finished.

Dance (and specifically tango) has been studied and shown as effective at reducing the effects of alzheimers, Parkinson's disease and dementia. The social side is helpful too. It's also a good way to experience music without needing to learn an instrument.

I am also having one left handed day per week, concentrating on doing everything I can with my less dominant hand..

I think it has to be something you don't do already and is difficult.
Dancing?
I started a line dance class having never done anything remotely like this before. It's good exercise and more fun than the gym.
It is also far more of a challenge to my brain than my body! I find it really hard to remember the steps and coordinate.

Do loads of crosswords.
Watch quiz shows and try and get as many answers as possible.
Join pub quiz team.
Learn a language.
Learn a craft like sewing, knitting, jewellery making, making bags etc.
Do something physical like yoga, pilates, cycling, walking, salsa. A combination of group things and alone.
Read plenty of books, fiction and non.
Keep a journal/diary.

I joined a ukule class a couple of years ago - it's quick to pick up, fun to play and if you put the practice in, can be played very well. You should definately join a class, rather than teach yourself on YouTube, as the social aspect is very important.

I tried learning a language last year, but the class was quite a serious one, lots of grammar rather than basic conversation, but I'll try again to see if I can find something more casual.

You need to take up some new hobbies for the sake of learning and doing, not to be brilliant at them - your FIL is very unusual, don't measure yourself against him.

Altzheimers runs in my family too, so I plan on getting tested regularly from mid-70s to see if I'm developing it, as I am not going to put my family through the awfulness of caring for me if I have it.

Duolingo is a free app that you can use to learn a language, improve your maths or learn to play chess. It has daily challenges that provide motivation.

YouTube has some excellent resources to help with learning a musical instrument; a ukulele is a great instrument to learn, it has fewer strings than a guitar and you can learn some simple techniques in a relatively short time frame compared with other instruments.

I have also found YouTube helpful for crotchet and knitting tutorials.

Looking after your mum and seeing her decline must be heartbreaking. Please don’t write yourself off due to the ADHD; it might be more challenging to train your concentration but you can do it, you are clearly a very strong person.

If you like nature and geography, how about taking up orienteering with a local club? This would give the benefit of execise, regular problem solving and a new social group - all good for staving off the effects of age. It's a sport that people do in to their 90's.

Crochet and knitting are supposed to be good for the brain. I learned to crochet in my 50s from Youtube videos. It is not expensive or messy and I enjoy it especially in the winter months when stuck indoors, I also do a cryptic crossword every day with a friend (we text each other the answers).

I've tried various methods of HRT but sadly they've all exacerbated my endometriosis pain. I try to keep healthy as much as I can as I can not take it atm.

Luckily I do exercise quite a bit.

I'm a big fan of Dr Chatterjee, I've followed him for years.

Oh that's lovely, I'd like to try something like that. I've seen quite a few adverts for punch embroidery, that looks up my street too so may try that.

My house is full of unread books, that's my downfall, I adore books but hardly ever finish them then they get added to the others. I could open up my own book store lol.

Learn to play the pipe organ. Seriously. I think it’s good for an ADHD mind because there is so much to learn and do and think about. Learning an instrument is amazing for your brain. Anyone can learn. Sure some people take longer than others but that’s true of anything.

I don't really spend much time on the internet, mainly MN and listening to music on YT.

I read there's a correlation between dementia and weak thigh muscles. I do 40 to 100 squats every day. It does help.

Staying fit is good. Learning a new language. Staying active. DH's mum had dementia. For years beforehand she got really reclusive and barely left the house. DH was becoming similar but recently we've been out to lots of gigs and shows and exhibitions. He's definitely seemed livelier and less forgetful.

Really interested to hear hrt might help. I'm going to look into this.

I do appreciate that but I know if it's too challenging I will loss interest in a heartbeat especially if maths is involved. I despise maths.

I'd rather try something I'm interested in.