By Dr. Macie Smith
Right now, according to the Alzheimer’s Association, nearly 7 million Americans are living with Alzheimer’s disease or related dementia. Over 11 million family members are providing more than 18 billion hours of unpaid care for their loved ones with Alzheimer’s. These statistics can be overwhelming, but there is hope: approximately 40 percent of dementia types may be prevented or delayed by adopting lifestyle changes that reduce the risk of dementia
According to recent studies, adopting a healthy lifestyle can provide the brain resilience against some of the most common causes of dementia. One study published in the JAMA Neurology journal found that following a healthy lifestyle reduces the beta-amyloid load in the brain. These substances which build up in the brain have been linked to dementia. In addition, the study found that a healthy lifestyle also correlated to higher cognitive performance in areas such as attention, memory, language and visuospatial skills.
Here are six areas of a healthy lifestyle that have been linked to lower dementia risk.
Eat healthy
Following a Mediterranean, DASH or anti-inflammatory diet has been linked to lowering incidence of dementia. These eating approaches focus on fruits, vegetables, whole grains, beans, seeds, nuts and a lot of extra-virgin olive oil. Red meat and sweets are eaten rarely, but fish, which are packed with good-for-you omega-3 fatty acids, are a staple. The diets avoid foods that can create systemic inflammation in the body. These include sugar, refined carbs, fried foods, alcohol, meats cooked at high temperatures and processed meats such as bacon, ham, sausage.
Stay Active
Getting 30 minutes of moderate activity every day can help stave off dementia. Now, you don’t have to start training for a triathlon. Walking, gardening, yoga, chair exercises – even line dancing! – all count. All you need to do is get up off the couch and get moving.
Stay engaged
Social interactions not only stimulate your brain, they also reduce isolation which can lead to depression. Depression has been linked to dementia.
Go outside
Being in nature can improve your mood as well as increase motivation and initiative. The vitamin D boost also helps but remember to sunscreen!
Stay curious
Lifelong learning is a way to keep the brain engaged. Reading, doing crosswords or other word puzzles, learning a new instrument or language, traveling all stimulate the brain.
Manage chronic illnesses
A healthy lifestyle can help keep your blood pressure at normal levels, reduce the likelihood of diabetes and cardiac conditions. High blood pressure and high cholesterol can lead not only to heart attacks and strokes but also constriction of small blood vessels that can lead to dementia.
Dementia may be up there as one of our top fears as we age, but the good news is that we can reduce our risk of dementia by adopting a healthy lifestyle.
If your loved one has been diagnosed with Alzheimer’s Disease or another form of dementia, discover how SYNERGY HomeCare can help and learn more about our Memory Care program.
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SYNERGY HomeCare offers no obligation home assessments. Find a location near you or contact us to learn how we can provide additional support to you and your loved ones.
Dr. Macie P. Smith is a licensed gerontology social worker who is focused on helping families support their aging loved ones through long-term care. Specifically, Dr. Smith educates caregivers on how to care for seniors with dementia. She is an advocate for specialized care and assists others in finding a way to provide a better quality of life for individuals with Alzheimer’s or dementia. Dr. Smith has dedicated over 22 years of her life working in gerontology and assisting families in finding personalized solutions for dementia care. For more articles by Dr. Macie Smith, click here.
