Get inspired!

In 2006, Elaine became the first known person with dementia to ascend Mount Kilimanjaro, the highest peak in Africa.

Elaine had never been a climber, but she was determined to get into shape to climb the 19,000 feet. She did not let dementia hold her back from reaching her health goals.

 

Bronze Level

Exercise

  • Walk briskly at least 10 minutes a day.
  • Try to get at least eight hours refreshing sleep a night (in a totally dark room).

Nutrition

  • Eat more fruits and vegetables, eat less processed food, less meat, and less fried food.
  • Eat cold water oily fish at least once a week (like salmon).
  • Talk to your doctor about a daily multivitamin supplement containing B12 and Folic Acid.
  • Drink 6 to 8 cups of water a day.

 

Silver Level

(In addition to doing tasks at the Bronze level)

Exercise

  • Walk briskly for 20 minutes a day.
  • Twice a week take a longer walk, ride a bike, swim, play tennis, do aerobics, or work out at the gym.

Nutrition

  • Aim for five servings of fruit/vegetables a day, preferably in a variety of colours.
  • Reduce the amount of fried and fatty foods that you eat.
  • Substitute fruit, vegetables, almonds, or walnuts for muffins and chips.
  • Eat fish and soy products twice a week.
  • Moderate your intake of caffeine to ensure good refreshing sleep.
  • Cook with canola oil, or virgin olive oil.

 

Gold Level

(In addition to doing tasks at the Bronze and Silver levels)

Exercise

  • Take up aerobic, anaerobic, and stretching.
  • Exercise for at least half an hour three times a week or more.
  • Walk/cycle/jog on a daily basis.
  • Practice yoga or martial arts once a week or more.

Nutrition

  • Eat at least five servings of fruits and vegetables daily, with a wide range of colours like dark green leafy vegetables, red peppers and apples, blueberries, prunes, papayas, carrots, and soy beans.
  • Eat antioxidant rich fruits and vegetables as much as possible.
  • Eat fish, flax seed and other foods high in omega-3 fats.
  • Avoid hormones in meat and dairy products.
  • Drink green tea or jasmine tea, or black tea without milk.
  • Restrict sugar, salt, caffeine, alcohol intake.