Tech Bliss – by Clo S., MSc.

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The popular idea of a “digital detox” is simple enough, “just unplug!”, they say.

But here in the real world, not only is that often not practical for many of us, it may not always even be entirely desirable. The Internet (and our devices with all their bells and whistles) can be a source of education, joy, and connection!

So, how to find out what’s good for us and what’s not, in our daily digital practices? Clo. S. has answers… Or rather, experiments for us to do and find out for ourselves.

These experiments range from the purely practical “try this to streamline your experience” to the more personal “how does this thing make you feel?”. A lot of the experiments will be performed via your digital devices—some, without! Others are about online interpersonal dynamics, be they one-on-one or navigating a world in which it seems everyone is out to get us, our outrage, and/or our money. Still yet others are about optimizing what you do get from the parts of your digital experience that are enriching for you.

As the title suggests, there are 30 experiments, and it’s not a stretch to do them one per day for a month. But, as the author notes, it’s by no means necessary to do them like that; it’s a workbook and reference guide, not a to-do list!

(On the topic of it being a reference guide…There’s also an extensive tools directory towards the end!)

In short: this is a great book for optimizing your online experience—whatever that might mean for you personally; you can decide for yourself along the way!

Click here to get a copy of Tech Bliss: 30 Experiments For Your Digital Wellness today!

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    The comeback of cottage cheese: How social media revives an old favorite, touting its health benefits and sparking a global sales surge.

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  • Keeping Your Kidneys Healthy (Especially After 60)

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    Keeping your kidneys happy: it’s more than just hydration!

    Your kidneys are very busy organs. They filter waste products, balance hydration, pH, salt, and potassium. They also make some of our hormones, and are responsible for regulating red blood cell production too. They also handle vitamin D in a way our bodies would not work without, making them essential for calcium absorption and the health of our bones, and even muscular function.

    So, how to keep them in good working order?

    Yes, hydrate

    This is obvious and may go without saying, but we try to not leave important things without saying. So yes, get plenty of water, spread out over the day (you can only usefully absorb so much at once!). If you feel thirsty, you’re probably already dehydrated, so have a little (hydrating!) drink.

    Don’t smoke

    It’s bad for everything, including your kidneys.

    Look after your blood

    Not just “try to keep it inside your body”, but also:

    Basically, your kidneys’ primary job of filtering blood will go much more smoothly if that blood is less problematic on the way in.

    Watch your over-the-counter pill intake

    A lot of PRN OTC NSAIDs (PRN = pro re nata, i.e. you take them as and when symptoms arise) (NSAIDs = Non-Steroidal Anti-Inflammatory Drugs, such as ibuprofen for example) can cause kidney damage if taken regularly.

    Many people take ibuprofen (for example) constantly for chronic pain, especially the kind cause by chronic inflammation, including many autoimmune diseases.

    It is recommended to not take them for more than 10 days, nor more than 8 per day. Taking more than that, or taking them for longer, could damage your kidneys temporarily or permanently.

    Read more: National Kidney Foundation: Advice About Pain Medicines

    See also: Which Drugs Are Harmful To Your Kidneys?

    Get a regular kidney function checkup if you’re in a high risk group

    Who’s in a high risk group?

    • If you’re over 60
    • If you have diabetes
    • If you have cardiovascular disease
    • If you have high blood pressure
    • If you believe, or know, you have existing kidney damage

    The tests are very noninvasive, and will be a urine and/or blood test.

    For more information, see:

    Kidney Testing: Everything You Need to Know

    Take care!

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  • The Truth About Handwashing

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Washing Our Hands Of It

    In Tuesdays’s newsletter, we asked you how often you wash your hands, and got the above-depicted, below-described, set of self-reported answers:

    • About 54% said “More times per day than [the other options]”
    • About 38% said “Whenever using the bathroom or kitchen
    • About 5% said “Once or twice per day”
    • Two (2) said “Only when visibly dirty”
    • Two (2) said “I prefer to just use sanitizer gel”

    What does the science have to say about this?

    People lie about their handwashing habits: True or False?

    True and False (since some people lie and some don’t), but there’s science to this too. Here’s a great study from 2021 that used various levels of confidentiality in questioning (i.e., there were ways of asking that made it either obvious or impossible to know who answered how), and found…

    ❝We analysed data of 1434 participants. In the direct questioning group 94.5% of the participants claimed to practice proper hand hygiene; in the indirect questioning group a significantly lower estimate of only 78.1% was observed.❞

    ~ Dr. Laura Mieth et al.

    Source: Do they really wash their hands? Prevalence estimates for personal hygiene behaviour during the COVID-19 pandemic based on indirect questions

    Note: the abstract alone doesn’t make it clear how the anonymization worked (it is explained later in the paper), and it was noted as a limitation of the study that the participants may not have understood how it works well enough to have confidence in it, meaning that the 78.1% is probably also inflated, just not as much as the 94.5% in the direct questioning group.

    Here’s a pop-science article that cites a collection of studies, finding such things as for example…

    ❝With the use of wireless devices to record how many people entered the restroom and used the pumps of the soap dispensers, researchers were able to collect data on almost 200,000 restroom trips over a three-month period.

    The found that only 31% of men and 65% of women washed their hands with soap.❞

    Source: Study: Men Wash Their Hands Much Less Often Than Women (And People Lie About Washing Their Hands)

    Sanitizer gel does the job of washing one’s hands with soap: True or False?

    False, though it’s still not a bad option for when soap and water aren’t available or practical. Here’s an educational article about the science of why this is so:

    UCI Health | Soap vs. Hand Sanitizer

    There’s also some consideration of lab results vs real-world results, because while in principle the alcohol gel is very good at killing most bacteria / inactivating most viruses, it can take up to 4 minutes of alcohol gel contact to do so, as in this study with flu viruses:

    Situations Leading to Reduced Effectiveness of Current Hand Hygiene against Infectious Mucus from Influenza Virus-Infected Patients

    In contrast, 20 seconds of handwashing with soap will generally do the job.

    Antibacterial soap is better than other soap: True or False?

    False, because the main way that soap protects us is not in its antibacterial properties (although it does also destroy the surface membrane of many bacteria and for that matter viruses too, killing/inactivating them, respectively), but rather in how it causes pathogens to simply slide off during washing.

    Here’s a study that found that handwashing with soap reduced disease incidence by 50–53%, and…

    ❝Incidence of disease did not differ significantly between households given plain soap compared with those given antibacterial soap.❞

    ~ Dr. Stephen Luby et al.

    Read more: Effect of handwashing on child health: a randomised controlled trial

    Want to wash your hands more than you do?

    There have been many studies into motivating people to wash their hands more (often with education and/or disgust-based shaming), but an effective method you can use for yourself at home is to simply buy more luxurious hand soap, and generally do what you can to make handwashing a more pleasant experience (taking a moment to let the water run warm is another good thing to do if that’s more comfortable for you).

    Take care!

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  • With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

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    When President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”

    Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.

    In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.

    In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.

    “Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.

    “American families should not have their financial lives ruined by medical bills,” Chopra continued.

    The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.

    Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.

    At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.

    But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.

    “The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.

    CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.

    Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.

    “There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”

    The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.

    Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”

    The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.

    The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.

    The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.

    And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.

    A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”

    With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.

    There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.

    Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”

    Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.

    “Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”

    The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Ultra-Processed People – by Dr. Chris van Tulleken
  • What Teas To Drink Before Bed (By Science!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Which Sleepy Tea?

    Herbal “tea” preparations (henceforth we will write it without the quotation marks, although these are not true teas) are popular for winding down at the end of a long day ready for a relaxing sleep.

    Today we’ll look at the science for them! We’ll be brief for each, because we’ve selected five and have only so much room, but here goes:

    Camomile

    Simply put, it works and has plenty of good science for it. Here’s just one example:

    ❝Noteworthy, our meta-analysis showed a significant improvement in sleep quality after chamomile administration❞

    ~ Dr. Hieu et al.

    Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials

    Also this writer’s favourite relaxation drink!

    (example on Amazon if you want some)

    Lavender

    We didn’t find robust science for its popularly-claimed sedative properties, but it does appear to be anxiolytic, and anxiety gets in the way of sleep, so while lavender may not be a sedative, it may calm a racing mind all the same, thus facilitating better sleep:

    The effect of lavender herbal tea on the anxiety and depression of the elderly: A randomized clinical trial

    (example on Amazon if you want some)

    Magnolia

    Animal study for the mechanism:

    Magnolol, a major bioactive constituent of the bark of Magnolia officinalis, induces sleep via the benzodiazepine site of GABA(A) receptor in mice

    Human study for “it is observed to help humans sleep better”:

    A randomized controlled pilot study of the effectiveness of magnolia tea on alleviating depression in postnatal women

    As you can see from the title, its sedative properties weren’t the point of the study, but if you click through to read it, you can see that they found (and recorded) this benefit anyway

    (example on Amazon if you want some)

    Passionflower

    There’s not a lot of evidence for this one, but there is some. Here’s a small study (n=41) that found:

    ❝Of six sleep-diary measures analysed, sleep quality showed a significantly better rating for passionflower compared with placebo (t(40) = 2.70, p < 0.01). These initial findings suggest that the consumption of a low dose of Passiflora incarnata, in the form of tea, yields short-term subjective sleep benefits for healthy adults with mild fluctuations in sleep quality.❞

    ~ Dr. Ngan & Dr. Conduit

    A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality

    So, that’s not exactly a huge body of evidence, but it is promising.

    (example on Amazon if you want some)

    Valerian

    We’ll be honest, the science for this one is sloppy. It’s very rare to find Valerian tested by itself (or sold by itself; we had to dig a bit to find one for the Amazon link below), and that skews the results of science and renders any conclusions questionable.

    And the studies that were done? Dubious methods, and inconclusive results:

    Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis

    Nevertheless, if you want to try it for yourself, you can do a case study (i.e., n=1 sample) if not a randomized controlled trial, and let us know how it goes 🙂

    (example on Amazon if you want some)

    Summary

    • Valerian we really don’t have the science to say anything about it
    • Passionflower has some nascent science for it, but not much
    • Lavender is probably not soporific, but it is anxiolytic
    • Magnolia almost certainly helps, but isn’t nearly so well-backed as…
    • Camomile comes out on top, easily—by both sheer weight of evidence, and by clear conclusive uncontroversial results.

    Enjoy!

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  • The Cough Doctor

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    The Cough Doctor

    This is Dr. Peter Small, who worked in epidemiology since the beginning of HIV epidemic. He became a pioneer in the field of molecular epidemiology. As such, his work was a guiding beacon for the public health response to the resurgence of tuberculosis. He’s travelled the world spending years in various institutions studying all manner of respiratory illnesses…. These have ranged from tuberculosis to pneumonia to lung cancer and (back to epidemiology) Covid-19.

    He’s now the Chief Medical Officer at…

    Hyfe

    Hyfe, a medical AI company, was founded in 2020. Its objective: to build acoustic tools for respiratory diagnostics and monitoring.

    In other words: it records coughs and collects data about coughing.

    ❝It’s ironic how much people focus on counting steps while ignoring cough, which is far more consequential. Hyfe is a science-driven company with the technology to make cough count. Particularly now, with increased awareness of cough and the rapid growth of digital health driven by Covid-19, this technology can improve the lives of patients, the care provided by doctors, and the efficiency of health systems.❞

    ~ Dr. Peter Small, CMO, Hyfe

    How does it do it?

    Hyfe’s AI monitors the number of times a person coughs and the sound of the cough through any smartphone or other smart device.

    This data collected over time provides increasingly more reliable information than a single visit to the doctor! By constantly listening and analyzing, it can detect patterns that might otherwise go unnoticed.

    How big is this “big data” effort?

    Hyfe maintains the largest cough dataset in the world. This means it can compare the sound of a patient’s cough with more than 400 million cough-like sounds from 83 countries across all continents.

    The human brain doesn’t handle big numbers well. So, just to illustrate: if the average cough is 1 second long, that means it’d take more than 12 years to listen to them all.

    Hyfe, meanwhile, can:

    • listen to many things simultaneously
    • index them all against user and location,
    • use its ever-growing neural net to detect and illustrate patterns.

    It’s so attentive, that it can learn to distinguish between different people’s coughs in the same household.

    ❝Companies like Google Health see even basic information such as getting an accurate count of the number of times a person coughs a day as a useful resource, and part of a larger need to collect and chronicle more health information to refine the way doctors diagnose disease and manage treatments in the future.❞

    ~ Time Magazine

    What are the public health implications?

    The most obvious application is to note when there’s a spike in coughing, and see how such spikes grow and spread (if they do), to inform of contagion risks.

    Another is to cross-reference it with data about local environmental allergens. Knowing how things like pollution and even pollen affect individuals differently could be helpful in identifying (and managing) chronic conditions like asthma.

    What are the private health implications?

    ❝It’s going to transform the whole clinical approach for this common and chronic symptom. Patients will come in, have the data on how much they are coughing, and the physician can suggest a treatment based on that information to see if it makes the coughs better❞

    ~ Dr. Peter Small

    Dr. Small’s colleague Dr. Cai, speaking for Google Health on this project, sees even more utility for diagnostics:

    ❝When I was in medical school, never ever did they teach us that we could listen to somebody cough and identify whether that person has TB (tuberculosis), COPD, or a tumor. But I keep seeing more and more studies of people coughing into a microphone, and an algorithm can detect whether somebody has TB with 95% specificity and sensitivity, or if someone has pneumonia or an exacerbation of COPD❞

    ~ Dr. Lawrence Cai

    And the privacy implications?

    Perhaps you don’t quite fancy the idea of not being able to cough without Google knowing about it. Hyfe’s software is currently opt-in, but…

    If you cough near someone else’s Hyfe app, their app will recognize you’re not the app’s user, and start building a profile for you. Of course, that won’t be linked to your name, email address, or other IDs, as it would if you were the app’s user.

    Hyfe will ask to connect to your social media, to collect more information about you and your friends.

    Whether you’d like to try this or perhaps you’re just curious to learn more about this fascinating project, you can check out:

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  • What’s the difference between Alzheimer’s and dementia?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.

    Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.

    So what’s the difference?

    Lightspring/Shutterstock

    What is dementia?

    Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.

    To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.

    For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.

    It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.

    So what’s Alzheimer’s then?

    Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.

    So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.

    Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.

    Elderly woman looking at calendar
    People with dementia may have trouble keeping track of dates. Daisy Daisy/Shutterstock

    We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.

    While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.

    Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.

    Vascular dementia

    The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.

    Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.

    For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.

    Your risk of vascular dementia is greater if you have heart disease or high blood pressure.

    Frontotemporal dementia

    Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.

    The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).

    People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.

    Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.

    Dementia with Lewy bodies

    Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.

    So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.

    Do I have dementia and if so, which type?

    If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.

    Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.

    There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.

    Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.

    Dementia is diverse

    As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.

    There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.

    The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.

    Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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