Reducing Your Risk for Dementia Doesn't Have to Be Hard

Have you been concerned about your risk of Alzheimer’s or another type of dementia lately? Are you wondering if there’s anything you can do to decrease your risk or even prevent it?

Once you reach age fifty, it’s normal to start to have concerns about your physical and mental health; and for many, thoughts of dementia and Alzheimer’s disease will start to implant themselves in your mind, including the increased risk associated with aging. 

It’s normal to have questions and an urgency to learn more about what you can do to ward off or minimize your chances of being afflicted with dementia. Unfortunately, there is currently no cure for Alzheimer’s disease or related dementia. However, there may be some things that you can do to minimize your risk. 

The team at Integrated Senior Lifestyles has put together some strategies that may: 

• Lessen your risk of dementia

• Promote the health of your brain as you age

• Postpone its progression if already diagnosed

There's no definite way to avert dementia. However, there's great evidence that a healthy lifestyle can help lower your risk of acquiring dementia once you get older.

How A Healthy Lifestyle May Be Your Best Deterrent

While the thought of developing dementia can be distressing, particularly if you’ve had to bear witness to a loved one being affected by the disease - living a healthier lifestyle can serve as a deterrent in preventing cardiovascular diseases, like:

• Stroke 

• Heart Attacks

These are in themselves risk factors for the two most common types of dementia:

1. Vascular Dementia

2. Alzheimer's Disease 

What Causes Alzheimer’s Disease?

Many researchers believe that a large percentage of Alzheimer's cases, similar to other chronic conditions, happen as a result of intricate interactions amidst multiple factors, inclusive of: 

• Age

• Lifestyle

• Genetics

• Environment 

• Co-existing Medical Conditions

Although risk factors like age and genes can’t be altered, other risk factors like your blood pressure and regular exercise can be improved to help reduce your risk. Additionally, these seven lifestyle adjustments can support your brain and physical health - and they are within your control:

1. Healthy diet

2. Quality sleep

3. Vascular Health

4. Regular exercise

5. Mental stimulation

6. Social engagement

7. Stress management

Experts believe that the risk of Alzheimer’s is not just restricted to aging, but can start in your brain well before symptoms are detected, and oftentimes in your middle age.

1. Add a Weekly Exercise Routine

Did you know that regular exercise can cut your risk of being afflicted with Alzheimer’s disease in half, according to the Alzheimer’s Research and Prevention Foundation? And to add to that, exercise may also be able to delay continuing deterioration in people who’ve unfortunately already started developing cognitive problems. 

Try to aim for a minimum of 150 minutes of low-intensity to moderate exercise every week. Ideally, a combination of cardio and strength training is suggested, inclusive of walking and swimming, which is also great for beginners. 

Coordination and balance exercises like yoga and Tai Chi are great, as well as meditation. Weight and resistance training in moderation increases muscle mass, which helps to maintain your brain health. 

2. Social Engagement

Being socially connected may protect you against Alzheimer’s and dementia symptoms later in life, so develop and maintain a network of friends that are supportive.

While many people become isolated as they age, it’s important to develop and maintain friendships. Some examples include:

• Volunteer

• Join a social group or club

• Meet and greet your neighbors

• Take group exercise or yoga classes

• Have a weekly lunch date with your friends

• Visit your local community or senior center

• Get out (go to the park, museums, and other public places

3. Adopt A Healthy Diet

Inflammation and insulin resistance can damage neurons and suppress communication between brain cells in people with Alzheimer’s disease. Research suggests a strong link between signal-processing systems and metabolic disorders.

When you adjust your eating habits, you lessen inflammation in your body while also protecting your brain.

A study found that middle-aged obese people were twice as prone to develop Alzheimer’s later on, however, losing weight can support brain health.

• Omega-3 fats

• Mediterranean diet 

• Stock up on fruit and vegetables

• Cut down on sugary foods and refined carbs 

4. Stimulate Your Mental Clarity

Challenging your brain and continuing to learn new things can also delay progression or prevent the onset of dementia. Consider practicing techniques that require you to use your memory to fortify your memory connections, strategy games and puzzles, and brain teasers to challenge yourself with good mental workouts to maintain good cognitive function.

5. Strive For Good Quality Sleep

A good night’s sleep is super important for cleaning out toxins within your brain, as poor sleep habits may be linked to Alzheimer’s disease and dementia. 

Create a regular bedtime schedule where you go to bed and get up at the same time. This will reinforce your natural circadian rhythms. Create a relaxing bedtime ritual:

• Lower the lighting

• Gentle, light stretches

• Soak in a hot tub before bed

• Listen to your favorite relaxing music

As this routine becomes a habit, your brain will automatically start to receive the signal that it’s time for deep restorative sleep.

6. Manage Your Stress

Stress, whether persistent or chronic, is not good. Stress can impact your brain health and cause a decline in your memory, hindering the growth of nerve cells, therefore, increasing the risk of dementia.

Stress management tools can help you minimize your stress and protect your brain. Consider learning and practicing relaxation techniques to help you undo or avoid the damaging effects of stress. Or you can try the Progressive Muscle Relaxation meditation technique.

Add fun to your schedule of stress-relieving activities, do things that you love to do, and laugh a lot, it helps your body ward off stress.

7. Vascular Health

Maintaining your heart health is critical in lowering your risk for various forms of dementia and vascular dementia, as well as for protecting your brain health. 

Maintain Healthy Blood Pressure

Did you know that high blood pressure may injure tiny blood vessels in the areas of the brain that are accountable for your memory and cognition? Hypertension, or high blood pressure, is greatly related to a higher risk of dementia. 

Research from Johns Hopkins found that high blood pressure medication lowers your risk of dementia - so always take your medication.

Stop smoking 

One study discovered that people aged 65 and over who smoke have an almost 80% greater risk of developing Alzheimer’s than non-smokers. So quit smoking.

The Risk of Alzheimer’s in Women

Were you aware that women are twice as likely to be afflicted with dementia than men are? Scientists argue that this is due to the onset of menopause and the decline in fertility in their middle ages. The drop in estrogen can affect your brain as well - since estrogen protects your brain cells from aging, a big decline in estrogen during menopause could make women more susceptible to dementia later on in life. Research into the menopause and Alzheimer’s link is early and ongoing. 

What’s Next?

 Senior living communities offer you or your loved one a robust event calendar, scenic outings, and various classes and outings, so there’s always something to do.