Yes, you can include organic dark chocolate as part of your everyday diet and feel good about it - unprocessed and unsweetened dark cacao (50-90%) has been linked to numerous health benefits. Why cacao and not cocoa for your chocolate? Cacao is the raw, unprocessed version of cocoa. Dutch processing was created in the early 1800s to minimise bitterness and create a more mellow flavour in chocolate but, sadly, it also removed a lot of the goodness, losing 60-90% of the inherent antioxidants in cacao. In addition, non-organic cocoa (and non-organic chocolate) has also been intensively treated with pesticides and fumigation chemicals. In contrast, raw cacao is made by cold-pressing unroasted cacao beans ensuring that no nutrients are lost by heat treating. As a result, raw cacao maintains its high nutritional profile, making it a “superfood” loaded with minerals, vitamins and antioxidants. What does cacao contain? As one of the richest sources of polyphenols, unprocessed cacao is especially abundant in flavanols that have potent antioxidant and anti-inflammatory effects. The flavanols are thought to improve nitric oxide levels in the blood, which can enhance the function of your blood vessels and reduce blood pressure. Flavanols also support neuron production, brain function and improve blood flow to brain tissue, which may assist in preventing age-related brain degeneration. Cacao is rich in B group vitamins, known for helping cognitive function, energy levels and overall cellular health. It is a great source of magnesium , a very needed mineral in the body and one that is quite easily depleted. Magnesium is necessary for calcium absorption, energy metabolism, protein synthesis, neurotransmitter function, as well as strong teeth, bones and healthy muscles. Cacao can also exert positive effects on mood by reducing stress levels and improving calmness, contentment and overall psychological wellbeing. It contains tryptophan (our precursor to serotonin) and phenylethylamine (PEA), which can release endorphins, our feel-good, happy hormones! It’s also a well-known aphrodisiac, making cacao an all-round feel-good food. Cacao contains theobromine , kind of like caffeine but a little less intense. Those sensitive to caffeine may tolerate this better. Theobromine can help to support cognition and may also support sleep quality and cardiovascular health. 🍫 So enjoy your chocolate – the darker, the more bitter the better, with least amount of sugar. And remember, organic!🍫 References: https://www.intelligentliving.co/16-amazing-health-benefits-raw-cacao/ https://www.healthline.com/nutrition/cacao-vs-cocoa#uses

The connection between the oral and gut microbiomes and brain health In another article , we explored the fascinating area of research revealing how the microbes in our mouths and guts can influence our brains, moods and the risk of conditions like Alzheimer’s disease. This article highlights the most recent findings of this hugely important pathway: the oral-gut-brain axis and why you, and your brain, should care. What is the oral-gut-brain axis? The oral-gut-brain axis refers to the complex communication network between the mouth, the digestive tract and the brain. Research shows that the oral microbiome – the community of bacteria in the mouth – plays a crucial role in shaping gut microbial diversity and influencing cognitive health. In other words, it’s not just “ what you eat ”, it’s also “ what your microbes metabolise and message” . Latest research on the oral-gut-brain connection 🔬 In a 2025 study, exploring how oral microbes can modulate gut microbiota and influence brain function, researchers found that imbalances in oral bacteria – often driven by poor oral hygiene, diet and/or inflammation – could lead to downstream gut dysbiosis, immune activation and neuroinflammation. This, in turn, may contribute to cognitive decline and neurodegenerative changes.[1] 🧠 Another 2025 study showed that microbial diversity and fitness in both the gut and oral microbiomes are linked to Alzheimer’s risk. Reduced diversity was associated with increased inflammation and disrupted gut-brain communication, especially during critical windows of cognitive development and ageing.[2] 🥗 A third 2025 study examined how the Mediterranean diet supports a healthier oral-gut-brain axis. Rich in polyphenols, prebiotic fibres and omega-3s, this way of eating was shown to nurture beneficial bacteria that produce anti-inflammatory compounds, helping to reduce amyloid plaque formation and protect brain function.[3] Why microbiome matters for memory These findings suggest that supporting your oral and gut microbiome may be just as important for your mind as it is for your digestion. Chronic gum disease, constipation, poor diet or excessive sugar intake may all disrupt this axis and compromise brain health over time. This evidence highlights the therapeutic potential of prebiotics, probiotics, compounds like omega-3 fatty acids and polyphenols, dietary interventions and intermittent fasting in restoring microbial balance, reducing inflammation and minimising neurodegenerative risks.[1-3] Tips to support your oral-gut-brain axis 🪥 Brush and floss daily 🥦 Eat a diverse, fibre-rich diet with plenty of prebiotics (onions, garlic, leeks) 🥜 Include healthy fats and plant polyphenols (olive oil, nuts, herbs, berries) 🧘‍♀️ Minimise chronic stress – it alters gut motility and microbial balance 🚶 Move daily – physical activity enhances gut-brain communication Brain health starts well before symptoms appear – and often well below the neck. References: [1] Adil NA, et al. The oral-gut microbiome-brain axis in cognition. Microorganisms 2025;13(4):814, https://pubmed.ncbi.nlm.nih.gov/40284650/ [2] Jamerlan AM, et al. Microbial diversity and fitness in the gut-brain axis: influences on developmental risk for Alzheimer's disease. Gut Microbes 2025;17(1):2486518, https://pubmed.ncbi.nlm.nih.gov/40207973/ [3] Mafe AN, Büsselberg D. Could a Mediterranean diet modulate Alzheimer's disease progression? The role of gut microbiota and metabolite signatures in neurodegeneration. Foods 2025;14(9):1559, https://pubmed.ncbi.nlm.nih.gov/40361641/

Activities like chess are great for brain health Did you know?... Brains produce new neurons in response to social and mental stimuli throughout our lives. This means it is never too late to grow, heal and adapt our brains for better health by stimulating and exercising it! Brains are muscles that need a workout too. Here’s 5 easy ways to give your brain a “workout” every day: Socialise Those with a strong support system and social connections are 46% less likely to develop dementia. And social media does not count! What a great excuse to go for coffee or a walk with a friend – it’s all for your health! Learn Never stop learning new things. Exposure to education and new information makes the brain more resilient to ageing changes. Take up learning a language or enrol in an interesting course where you can learn a new skill. Dance Any physical or cognitive activity is good for brain health, but choreographed dancing, and learning a routine, provides the greatest risk reduction (76%) for dementia. Puzzles Troubleshooting games, sudoku, crosswords, jigsaw puzzles and brain training apps that get you thinking exercise and stimulate your brain. All you need is 90 minutes a week – that’s less than 15 minutes a day! Now we all can fit that in, surely. Music Those who acquire musical knowledge as an adult have improved processing speed and verbal processing, and less likely (35%) to develop dementia. Music also stimulates deep neural connections and activates regions of the brain, awakening feelings and memories and physical changes for neuron protection. So bang out, and get singing in the car or the shower, a few of your favourite tunes as a super easy way to improve brain health.

How many steps does it take to fend off cognitive decline? And how many steps do you take each day? Studies show as few as 3500-6999 steps per day is associated with a lower cognitive decline rate after 2 years.[ 1 ] Taking ≥7500 steps per day provides better attention span, reaction time and motor speed.[ 2 ] Ways to get your steps up for brain health: 👟Walk and talk with a friend 🧑🏽‍🤝‍🧑 Catchup on the gossip, share memories, have a debate about a controversial topic… Whatever the conversation, you’ll be upping the steps without any effort! 👟Walk in nature🌳🌻 Better than the boring treadmill, get out and look at your surroundings (rain, hail or shine), interact with people and nature . 👟Incidental exercise🪜🧹🚶🏼‍♀️ Just move! Sitting is the new smoking for health, so any and all movement throughout the day is beneficial and adds to your total steps. Take the stairs, instead of the lift Walk to the shops for your bread, instead of driving Standup at your computer desk Clean the house and do the gardening 👟Mix it up🎾🚣🏼‍♀️💃🏼🏊🏼‍♀️ Variety is the spice of life and will keep you from getting bored, as well using a lot of different muscles! Try: swimming, bike riding, jumping rope, kayaking, golfing, skiing, choreographed dancing, roller skating… There is an activity for everyone, for every weather, for every day! How many steps?[ 3 ] Activity Step count ​Half hour walking the dog 3660 Half hour spin class 6000 Half hour jog 6960 Half hour on the trampoline 3030 Half hour doing laps in the pool 5430 Cleaning the house 2850 An hour of yoga 4200 🎗️ Remember, you need only 7500 steps a day to get better attention span, reaction time and motor speed for your brain health! References: Chen ST, et al. Accelerometer-measured daily steps and subjective cognitive ability in older adults: A two-year follow-up study. Experimental Gerontology 2020;133:110874, https://www.sciencedirect.com/science/article/abs/pii/S0531556519308228?via%3Dihub Chen LJ, et al. Associations between daily steps and cognitive function among inpatients with schizophrenia. BMC Psychiatry 2022;22(1):87, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8815184/ https://getfit.mit.edu/sites/default/files/resource/Convert_activities_to_steps.pdf

🍩🧁🍬Sugar - We crave it, we tend to eat lots of it, but what is it doing our health? Although the brain needs glucose, too much of this energy source has been linked to the ageing of cells, and memory and cognitive deficiencies. How is sugar affecting your mental performance? Lack of focus You’re likely familiar with the boost felt after consuming something sugary, as well as the crash that occurs about 20 minutes after, leaving us feeling unfocused and easily distracted. Mood crash As well as a momentary boost in alertness, sugar can also give us an emotional high that is also short-lived, giving way to sluggishness, irritability and disinterest, and all because of dopamine. Sugar messes with this neurotransmitter, which controls the reward and pleasure centres of our brain, and knocks it off kilter. Memory impairment As well as affecting our cognitive performance, high blood glucose levels can affect the brain's functional connectivity and brain matter, and can cause the brain to atrophy or shrink. It can lead to small-vessel disease, which restricts blood flow in the brain, causing cognitive difficulties and, if severe enough, may spur the development of vascular dementia and Alzheimer’s disease. Personality changes Our bodies utilise key nutrients to keep our emotions in check, in particular B vitamins and chromium. Unfortunately, high sugar levels can block these naturally-balancing substances and lead to uncharacteristic outbursts of irritability and aggression. Addiction Sugary foods stimulate the same areas of the brain as do drugs of abuse. Sugar makes our dopamine levels rise, which in-turn makes us want to consume even more, and as energy and mood levels spike and fall, you may crave even more sugar-high foods to help lift you again. And so the cycle continues. Sugar sources in our diets Sugar-sweetened drinks including soft drinks, cordials, vitamin waters, fruit drinks, energy and sports drinks, are the biggest contributor of added sugars in the Australian diet. There are many foods such as fruit and dairy products that contain significant amounts of sugar but are also a good source of nutrients such as vitamins, minerals and fibre. It is the added sugars found in foods such as soft drinks, cakes, biscuits and confectionary that should be avoided. These foods lack the vitamins, minerals and fibre of foods naturally high in sugar. Although both glucose and fructose are types of sugar, fructose doesn't stimulate the pancreas to release insulin the way glucose does, and it doesn't cause ghrelin levels to drop or leptin levels to rise, so your body doesn't know when it's had enough. Without those internal controls, you're liable to gain weight. Finally, fructose may also reduce your enjoyment of food. Dopamine, a neurotransmitter, signals pleasure and studies show that if you eat too much fructose you damp-down your dopamine receptors so that it takes more and more fructose to feel pleasure. That's how sugar can easily become an addiction, which is why it's so hard to give up. For this reason, sugar can cause people to lose control over their consumption. The Australian Dietary Guidelines recommend limiting the intake of foods that have added sugars such as jams, confectionery, biscuits, cakes, ice cream and syrups, as well as drinks such as soft drinks, energy drinks, cordials, fruit drinks, flavoured waters or sports drinks. How much sugar is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible? Guidelines indicate women should consume no more than 100 calories (6 teaspoons/25g), men no more than 150 calories (9 teaspoons/37.5g) and children aged 4-8 should consume no more than 130-170 calories (3-4 teaspoons/12.5-17g) of added sugar a day. Sugar (or glucose) is a form of carbohydrate and provides our body with kilojoules (energy). It is a naturally occurring substance in many foods such as fruit, honey, vegetables, legumes and milk and is also added to many processed foods to improve taste and texture. Sugar is added to processed foods to sweeten them (and get us to eat them), and is also used to extend shelf-life by slowing the growth of bacteria. This is where most peoples’ intake occurs! Foods high in added sugar often have minimal nutritional value. Sugar gives a burst of energy that our bodies can use quickly, but the effects of sugar fade fast and can leave us craving more to provide another burst of energy. If you consume more sugar than you burn up in physical activity your body converts it to fat, which can lead to weight gain, type 2 diabetes and heart disease. Not to mention the immediate effects of sugar on your behaviour, mood and brain! So eat less processed sugary foods and eat more fresh fruits and vegetables! 🍅🍆🥕🫑🍠🍇🍎🍋🍌🍐 Do you know how much sugar you’re eating every day? Food Sugar content Chocolate milkshake 178mL 62g (15 teaspoons) Raisins 1/2 cup 43g (10 teaspoons) 10 Gummy worms 43g (10 teaspoons) Fruited yogurt 237mL 43g (10 teaspoons) Coke or Sprite 356mL 33g (8 teaspoons) Orange juice (unsweetened) 250mL 20g (5 teaspoons) 1 double cheeseburger 9g (2 teaspoons) 1 plain doughnut 8g (2 teaspoons) Added vs natural sugars – there’s a big difference Do you know what you’re eating? Sugar masquerades under many different names, so check your food labels – sugar, glucose, fructose, sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, dextrose, syrup, cane sugar, raw sugar, brown sugar, corn syrup, honey, malt syrup, molasses, agave nectar, barley malt and caramel. These are all different ways of saying “ SUGAR ”! Sneaky isn’t it?! And the higher up the ingredient list it appears, the larger the quantity of it in the product. Tips to reduce the amount of added sugar in your diet: 💧Make water the drink of choice and avoid sugar-sweetened drinks. 🍉Choose foods naturally high in sugar if you need a sugar hit, rather than food with added sugars, such as fruit. 👩🏼‍🍳Instead of using sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger or lemon. 🍓Ensure your fridge is full of fresh fruit and vegetables to encourage these foods as snacks instead of biscuits, cakes or confectionery. 📰Use the nutrition information panel and ingredients list on packaged foods to choose those lower in added sugar. References: https://www.benenden.co.uk/be-healthy/nutrition/seven-ways-sugar-is-affecting-your-mental-performance/ https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain#:~:text=High%20blood%20glucose%20levels%20can,brain%20to%20atrophy%20or%20shrink https://healthy-kids.com.au/food-nutrition/position-statements/added-sugar-in-food/ https://www.familyeducation.com/life/sugar/are-we-too-sweet-our-kids-addiction-sugar https://authoritynutrition.com/how-much-sugar-per-day/ http://www.prevention.com/food/healthy-eating-tips/the-sugar-content-in-20-common-foods

Did you know?... Most Australians, including children, eat way more salt than we need. 🧂The average adult consumes 1.6 teaspoons (9g) of salt per day but only needs around 1g, with children requiring even less. 🧂Eating salty foods in childhood can produce high blood pressure that progressively worsens with age. 🧂Some salt (sodium) in our diets is essential for good health, but the amount we actually need is very small and can be obtained from our fresh vegetables rather than table salt (sodium chloride). 🧂The sodium in salt is an essential mineral for controlling water levels in the body. It is also needed for nerve and muscle function. However, too much salt can contribute to high blood pressure. The biggest contributors to salt intake in diets are: Bread Breakfast cereals Canned and packaged foods Processed meats Crackers and chips Flavoured popcorn Bottled sauces Instant noodles Many take-away foods Where should we get our sodium from? Chicken and meat Vegetables - artichokes, beetroot, broccoli, carrots, turnips, beet greens, celery, chard, sweet potatoes, spinach, kale, cabbage, capsicum, cucumber and collard Seaweed – nori, wakame, arame, kelp, sushi Legumes – chickpeas, lentils So eat less processed foods and eat more fresh vegetables! 🍅🍆🥕🫑🍠🍇🍎🍋🍌🍐 References: http://healthy-kids.com.au/food-nutrition/nutrients-in-food/sodiumsalt/ Koch MU. Laugh with health. Revised edition, 1993.

Getting any vitamin D on these winter rainy days? ☀️Where is our sunshine? Where is our vitamin D? With very little sunshine, and lots of rain, 🌦️ during winter, you may be wishing winter was over before it has barely begun. With the increased darkness and lack of sunshine comes less vitamin D production by our bodies. Vitamin D is vital for muscle function and strength, bone, skeletal and teeth growth, maintenance and repair, and health of the immune, thyroid and nervous systems. The best way to obtain vitamin D is via exposure to sunshine. It is produced by the action of sunlight with the oily substance in the skin, ergosterol. So how can we get more of it when the sun is not shining? 🐟We can also get vitamin D from halibut fish oil, cod liver oil, sardines, tuna, butter, sunflower seeds, eggs and, particularly if tested to be deficient, supplements. 🌞And when the sun is shining, get those bodies out in it and exposed, unprotected, for 10-15 minutes (more for darker skins) at 10am or 3pm every day.

Having difficulty feeding your hungry, hungry teenagers? They are hormonal, generally tired and often dealing with skin issues. 🍬If you add sugar and 🍔🍟junk food to the equation, we’re likely have a very moody person on our hands! But there are ways we can them with the food we feed our growing kids, helping them develop into healthy and happy adults, with healthy eating tips for teens. Here’s top 5 nutrients teenagers need more of, and the foods they'll most likely eat that contain them… 🎇 Zinc for teens Needed for hormone production, mood regulation, reproductive health (particularly sperm), digestion, immune support, skin health and wound healing such acne. Found in : meat, fish, seafood, eggs, pepitas, almonds, raspberries, mushrooms, garlic, broccoli, baked beans 🎇 Vitamin C for teens Known mainly for importance in a healthy immune system, also important for collagen production and skin health. Vitamin C's anti-inflammatory properties help reduce the redness and swelling that comes with acne, particularly if used topically. Found in : red capsicum, strawberries, kiwi fruit, tomatoes, cruciferous vegetables (broccoli, cabbage, cauliflower) 🎇 Vitamin D for teens During puberty, skeletal mass doubles. Vitamin D helps the body absorb calcium and phosphorous from the foods we eat, and together build healthy bones. Research shows vitamin D plays a role in regulating mood. Found in : sunshine (so get them outside every day!), salmon, tuna, sardines, eggs 🎇 B vitamins for teens Important for supporting the nervous system and the stress response, the B group vitamins are a must for our teens. The teenage years can be filled with angst, as adolescents move into adulthood, and the stress load for them is right up there! Found in : salmon, cooked spinach, eggs, beef, chicken, turkey, pork, edamame, kidney beans, sunflower seeds 🎇 Essential fatty acids for teens Such as omega-3s, these are sooooo important for the brain and mood! And regulating hormones. Found in : salmon, sardines, flaxseed oil, chia seeds, walnuts The hardest part will be convincing them they need to eat these foods over the junk. But once they do, their minds and bodies will feel the difference!

In the short-term, our response to stressors (physical and environmental) protects us from harm and can be positive, especially when there is a resolution to the stress. Whereas chronic, un-resolved or severe stress is detrimental to our health and can lead to: sleep disorders, high BP, cardiovascular disease, obesity, brain changes and decreased cognition. It can be difficult to choose our response to some stressors because we may be wired and heavily influenced from very early or traumatic experiences. This increases the risk of depression, substance abuse, obesity and sleep issues and, therefore, chronic conditions which can impact premature ageing of the brain. Stress and cognition Stress also causes us to not think clearly and impacts our memory and ability to recall details, all of which can affect our daily work and family life. Our negative past experiences and life events may subconsciously affect our health and wellbeing in the present moment and increase our worries about the future. Managing stress and practising being in the moment are important habits to make part of our everyday life, to improve cognition and decrease risk to many chronic health conditions. ❤️‍🩹Make time for self-care , you and your health are important 🤝Don’t over schedule yourself, take your time to be present and live in your experiences ✔️No multi-tasking, just do one thing at a time so you can do it well 📃Use lists , helping to plan and unclutter your brain 🤳🏼 Unplug from technology, social media can be all-consuming 🌳 Exercise every day, especially outside in nature 💤Get adequate sleep , so your brain and body can rest, repair and recoup 🆘Reach out for help when you need it ☮️Find your peace

You might not need any convincing, but frequent dark chocolate consumption is significantly associated improved memory and, interestingly, enhancement of cognitive function still occurs three weeks after eating. [ 1 ] Let’s look at the research for justifying your intake! Dark chocolate may be helpful for aged people to improve or recover their neurovascular connectivity, and its long-term cognitive protection could particularly affect populations at risk or with early cognitive decline. Recent 2020 and 2022 studies reported the main improvements in processing speed, executive function and working memory were observed when consuming cocoa drinks containing 500-900 mg of flavanols. [ 2 , 3 ] Cacao contains antioxidant molecules, mainly flavonoids, most abundantly found in the form of epicatechin. These substances display several beneficial actions on the brain, crossing the blood-brain-barrier, inducing widespread stimulation of brain perfusion, and provoking angiogenesis, neurogenesis and changes in neuron morphology, mainly in regions involved in learning and memory. [ 4 ] Cacao seems to affect, directly or indirectly, signal pathways involved in neuronal death and neuroprotection, supporting the possibility of its use as preventive agent for neurodegenerative diseases, such as Alzheimer’s, suggesting that the regular dietary inclusion could be one dietary element for maintaining and improving brain health. [ 5 ] Both animal and human studies suggest a potential neuroprotective action of long-term consumption cacao, containing alkaloid theobromine, via a reduction of amyloid pathology (amyloid-beta), which is commonly observed in Alzheimer's disease patients' brains. [ 6 ] References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893800/ (2019) 2. https://pubmed.ncbi.nlm.nih.gov/35883844/ (2022) 3. https://pubmed.ncbi.nlm.nih.gov/31933112/ (2020) 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/ (2013) 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170833/ (2013) 6. https://pubmed.ncbi.nlm.nih.gov/30706099/ (2019)

Did you know? Citrus fruits aren’t the only, and not even the best, source of vitamin C. Best sources of vitamin C are: Kakadu plum – 100g: 2907mg Just one plum (about 15g) packs 436mg of vitamin C Red acerola cherries – ½ cup (49g): 825mg Red capsicum – ½ cup: 95mg Green capsicum – ½ cup: 60mg Strawberries – ½ cup: 49mg Kiwi fruit – 1 medium: 64mg Orange – 1 medium: 70mg Broccoli – ½ cup: 51mg Brussel sprouts – ½ cup: 48mg Kale – 1 cup: 80mg Small lemon – 45mg Black currants – ½ cup (56g): 102mg Blueberries – 1 cup: 15mg Watermelon – 1 cup diced: 12mg; 1 wedge: 23mg Rock melon – 1 cup diced: 57mg; 1 wedge: 20mg Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in some foods. Humans, unlike most animals, cannot make vitamin C in their bodies, so it is important to make sure you are getting it from your diet. Vitamin C is important for: a healthy immune system helping prevent and shorten duration of colds and flus collagen production to help maintain firmness and elasticity of the skin healing of cuts, abrasions and bruises forming and maintaining connective tissue including bones, blood vessels, and skin aiding the absorption of iron from the diet Cooking and storage of vitamin C foods Heat and storage can affect vitamin C content of foods. Vitamin C is sensitive to heat, light and oxygen. Cooking foods high in vitamin C can lead to some loss of this nutrient and prolonged storage can also reduce its potency. Note: Excessive intake of vitamin C, especially via supplements, can cause stomach upset and diarrhoea. References: Kirschmann G, et al. Nutrition Almanac. 4th ed, McGraw Hill, 1996. https://draxe.com/nutrition/vitamin-c-foods/ https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10056586/#:~:text=Despite%20its%20unique%20phytochemical%20properties,weight%20(2.3%E2%80%933.1%25) .

Top 5 tips for visits with your loved-one with Alzheimer’s: Establish a regular visit routine and, if possible, spend time together on the same day at the same time Take an activity to do that you both can participate in, such as a crossword, newspaper or game – something that doesn’t necessarily mean they have to hold a long conversation or follow a complex train of thought Have a flexible attitude and go with the flow; no need to stick to a plan Help maintain independence and try not to treat them like a child, particularly if they are physically capable of carrying out activities Take it in turn with family for visits and care, so no one person is responsible all of the time