Ba nhom ciɛn tuany apiath ne run yic kedhiɛ, te yin jot ka te cin dhiͻp. Ke ci them ne akim eye nyuͻth ke ba piir ke nyienh du cin tuany, gͻl ne run - tͻ cilic (run ke 40 – 65), aleu be yin gel ne tuany ye kͻc cͻk miŋ. Te kͻr ba piir ke nyienh du cin tuany, ke yin kͻr ba nyin tiit ne nhienh du, guͻp du, ku piͻn du. Keek kedhiɛ aril yiic.

Ba NyieNh du cͻk lui aril yicYe nhienh du gam tak ku mat kene kͻc kͻkAci akiim yok ke lui de nyith ne ka be ke loi eye cͻk cil apiath ku ye kɛm ke rɛl cͻk ril. Yekene e nyith kony be naŋ ‘biakdit tͻu’ ago ya nyiɛc lui apiath te nͻŋ en ke riak ka biak ci thou.

Lͻc ka yeke yok eke ril yiic ku nhiar ba keek loi. Ye rͻt gam ke rilic ba loi ku ye ka jot piͻͻc ne piir du yic ebɛn.

Ba tͻ ne luͻi de akutnhom yic ku ba mat ne jam kene keek e nhith cͻk ril ku rɛl ku kɛm ken. Ka ke akutnhom ye yin kͻr ba lui ne yi nhom ku yi guͻp e nyith kuͻny areet be pial ku ye dom de tuany nyaai. Yen ye kͻk ke keek loi eya.

Ye lͻ mat kene kͻc ruai ke yin ku kͻc maath ke yin – ku yake them eya, bak ya cath

Loi ajuɛr be naŋ wet bin pol kene mɛɛthku ka ba rͻt gͻt kene akutnhom thiͻk ke yin

Piͻce rͻt ba ya gut ne ka yen eke gut ne diɛt ka ye lͻ te de ket ka Hon de ket

Piͻce ka jot cit man de ka nhiar keek cit thuur, yum de Hot kͻu, nyic ka ba kat

Gɛt rͻt kene piooc joy ciek yic cit man de yoga, gueŋ de tiim ka dom de thura – yin be ka jot loom ku yin be kͻc kuc keek nyic

DINKA | eNglIsh

BrainyAppTMNa kͻr ke bin dͻl ku dhol puͻth leu bin nyin tiit ne nyinh du, ke yin lͻr ne te de tͻu ye cͻl app store ku loom BrainyApp ne telepun du yic ka ne tabelet yic. Lͻr ne brainyapp.com.au te kͻr yin ba kajuic nyic.

Ke ci gͻr kene e nyooth de ka lik ne biak de yeke ci luel kene. Kͻc aleu bik kuͻny ya lͻ kͻr ne biak de ka dhaol keek. Aldhehema de Authuraliya acie ke ci nyaai ka ke ci rͻt wuͻc ye gam ne ye ke ci gͻt kene yic. Aldhehema de Authuraliya (Alzheimer’s Australia) ku luͻi de gel de nyith aye Akuma de Authuraliya kuͻny ne weu ne weu ke nyiɛi de tuany ci ceŋ ku yik nhial de luͻi.

© 2012 Alzheimer’s Australia

Ye cam apiath ku ye rͻt gam luͻi ba loi. Nyinh akͻr cam puͻth, ka bake ya dek ago lui apuͻth.. Duͻne ye cam ne miith nͻŋ yiic Piandit (miok, miɛth ci geet ne miokdit, riŋ ci liap ke ka juic, kek kene bithkuit). Ye miith kuͻt yiic lͻc ci man de miith ye luͻk domic, nyin ke tiim, ka ye com, tͻŋpiny kene miith ci riɛl cin yiic piat. Ye cam ne rɛc, riŋ cin yic piat ku ye thal ne miok de (kenola, olip, gak de akol kene ŋaar).

Te dek yin miau, ke ye dek ne ke koor, be cuͻk ye gut ka rou ne kol tok.

Luͻi ne kol thok ebɛn anͻŋ ke ye kuͻny nyinh du. E cath de rim ku aliir ye lͻ ne nyith yic cͻk puͻth.

Them ba luͻi de degegai ke 30 ne kol tok ya loi. Lͻ ka yeke nhiar ne luͻi cit man de cath, kuaŋ, diɛr, tai ci ka mate rͻt kͻc ke luͻi.

Ke ye piath kene piͻu e piath kene nyithAye ke yok nyuͻth ke dom de tuany de thukar, lͻ nhial de piat ka lͻ nhial de rim ku cike nyiɛi e ke apiath, ke ka leu be dhol ke rɛl ne nyith yic riͻk ku ka ci leu be lui ku be tak apiath.

Apiath ba ya lͻ akim be yin lͻ them ku ye jam de akim du piŋ. Ye nyin tiit ne lͻ nhial de rim, lͻ nhial de piat, thukar kene kiloi ne te leu be piath ke yin, ku piŋ ke yiki luel.

Aye ke ci yok nyuͻth ke math de tap e tuany de rɛl cͻk dom. Dhol leu bin nyinh du gel, e ba cuͻk ye math ne tap.

Piͻce ba ya dier – apuͻth te nͻŋ guͻp du ku nyith

Ye cam de miith kuͻt yic te nͻŋ kͻc waac ku ye ka nͻŋ yic piat nyai

Cͻk lͻ nhial de riim ku cͻk them ne

Gam e rͻt degegai ke 30 bin ke ya loi bik lͻ ne ke ye loi nhom ebɛn

Ye ka cit man de omega 3 tͻ ne rɛc nͻŋ guͻp miok mat ne cam du yic kene kͻk cit yi walnut

Ye cam ne nyin ke tiim ke rou ne kol tok – ye rͻt luͻi thalata de nyin ke tiim, ye cͻk tͻ eya miakduur te cam yin

Ye rͻt gam kaŋ kadhiec de ka luͻk ne kol tok ne ke ye cam yic

Ke piath kene piͻu e piath eya kene nyith – jam kene akim ago lͻ nhial de riimku them, Piat them, thukar ne riem yic, ku kiloi

Duͻne ye ŋop/math ne tap – jam kene akim du ka yuͻpe nimira de kͻc kͻr bik math de tap puͻl ne 13 78 48 ne kuͻny de biak leu bin math de tap puͻl

Na nͻŋ run ke 45+, ke yin kͻr bi yin ya lͻ them piͻu ne thaa thok ebɛn

Jam kene akim du ne biak leu bin kiloi ku dhuͻk piny

Ka cͻl nimira de tuany de rɛl ne 1800 100 500 Na kͻr kuͻny de athok ke yin yuͻpe nimira de athok ne131 450.

Te kͻr yin ba ka juic nyic ne dhol puͻth leu bin piir ke nyinh du pial ke yin lͻr ne Aldhehema de Authuraliya (Alzheimer’s Australia’s) yourbrainmatters.org.au

Ba GuͻP Pial aNͻŋ kE kONY

TiiT e NyiN Ne PiͻNDu aNͻŋ kE kNOY

DINKA | eNglIsh

Being brain healthy is important at any age, whether you’re young or old. Scientific research suggests that living a brain healthy life, particularly during mid-life (generally from 40 to 65 years of age), may reduce a person’s risk of developing dementia later in life. To live a brain healthy life, you need to look after your brain, your body, and your heart. They are all important.

KEEPING YOUR BRAIN ACTIVE MATTERSKeep your brain challenged and be socially active.

Scientists have found that challenging the brain with new activities helps to build new brain cells and strengthen connections between them. This helps to give the brain more ‘reserve’ so that it can cope better and keep working properly if any of the brain cells are damaged or die.

Choose activities that are challenging and you enjoy doing. Challenge yourself often and keep learning new things throughout your life.

Participating in social activities and interacting with others exercises brain cells and strengthens the connections between them. Social activities that involve mental activity and physical activity provide even greater benefit for brain health and reducing the risk of developing dementia. So try to do some of these as well.

Catch up with family and friends to keep your brain active − even better, catch up over a walk

Organise cards or games nights with friends or join a local community club

Learn to play a musical instrument or go to the theatre or a concert

Learn new things or participate in activities you enjoy such as painting, craft or orienteering

Sign up for a short course in something new like yoga, woodwork or photography − you will learn new skills and meet new people

BrainyAppTMIf you would like a fun and interactive way of looking after your brain health, go to your app store and download BrainyApp on your smartphone or tablet. Visit brainyapp.com.au for more information.

This publication provides a general summary only of the subject matter covered. People should seek professional advice about their specific case. Alzheimer’s Australia is not liable for any error or omission in this publication.

© 2012 Alzheimer’s Australia

Eat healthy and participate in regular physical activity. Your brain needs a range of nutrients, fluids and energy to work properly.

Avoid a high intake of foods that are high in saturated fats (butter, deep fried food, processed deli meats, cakes, pastries and biscuits). Choose a variety of foods that include vegetables, fruit, wholegrains, nuts and reduced fat dairy products. Eat fish, lean meat and cook with monounsaturated or polyunsaturated oils (canola, olive, sunflower and soybean oils).

If you drink alcohol, you should only drink in moderation, which is no more than two standard drinks per day.

Regular physical activity is beneficial for brain health. It helps with blood flow and oxygen supply to the brain.

Try to do at least 30 minutes of moderate exercise each day. Choose activities that you enjoy doing such as walking, swimming, dancing, tai chi or join an exercise group.

What is good for the heart is good for the brain.Research indicates that having diabetes, high cholesterol or high blood pressure, and not treating them effectively, can damage the blood vessels in the brain and affect brain function and thinking skills.

It is important to have regular health checks and follow the advice of your doctor or health professional. Manage your blood pressure, cholesterol, blood sugar and body weight at levels that are healthy for you, and follow their treatment advice.

Evidence shows that smoking increases the risk of dementia. To keep your brain healthy, smoking should be avoided.

Learn to dance − it’s great exercise for your body and brain

Eat a variety of foods from different food groups and cut back on saturated fats

Have your blood pressure checked regularly

Build at least 30 minutes of physical activity into your normal daily routine

Include omega 3 fatty acids from oily fish and other sources such as walnuts in your diet

Enjoy two pieces of fruit a day − make a fruit salad, include at breakfast

Include five serves of vegetables in your diet each day

What’s good for the heart is also good for the brain − speak to your doctor about checking your blood pressure, cholesterol, blood sugar and weight regularly

Avoid smoking − speak to your health professional or call Quitline on 13 78 48 for help on how to quit

If you are 45+, you should get regular heart and stroke risk assessments

Speak to your health professional for advice on how to lose excess weight

Or call the National Dementia Helpline 1800 100 500 For language assistance call the Telephone Interpreter Service on 131 450

For more information on living a brain healthy lifestyle visit Alzheimer’s Australia’s yourbrainmatters.org.au

BEING FIT AND HEALTHY MATTERS

LOOKING AFTER YOUR HEART MATTERS

Alzheimer’s Australia’s Your Brain Matters program is supported by funding from the Australian Government under the Chronic Disease Prevention and Service Improvement Fund