Alicia Seaver is the Vice President of Memory Care Operations for EPOCH Senior Living and a Certified Memory Impairment Specialist. Every month, she addresses a specific issue related to memory and memory care. If you’re interested in hearing about a particular topic, please send a note to [email protected].
Q: I’ve seen a lot of articles that make a connection between heart health and developing dementia. How are these two factors related?
A: February is American Heart Month, making it a perfect time to discuss this topic. As you know, there is no definitive evidence about what causes or prevents dementia. However, most experts believe that practicing a healthy lifestyle overall can help delay or slow down symptoms in certain forms of dementia.
Practicing heart-healthy lifestyle choices like getting enough exercise, eating a healthy diet and managing high blood pressure and cholesterol is what you should be doing for your body’s health overall. We’re seeing increasing evidence that poor heart and blood vessel health can lead to a variety of complications in your senior years – including an increased risk for dementia.
Why is this? Well, dementia is a disease that affects the brain, and your cardiovascular system is the conduit through which oxygen is transported to that most important organ. When you develop a blood clot, have a stroke or experience an infarction, that flow of blood gets interrupted, which can lead to cell damage and death. Depending on where those affected areas are in the brain, these health issues can cause loss of brain function and even develop into dementias like Alzheimer’s disease or vascular dementia (a type of dementia that’s related specifically to blood vessel issues).
It makes sense, then, that minimizing your cardiovascular disease risk factors can help you prevent damage in your brain that could lead to dementia. As with anything health-related, the sooner you start practicing good habits, the better. However, it’s never too late to start making positive choices – whether you’re 30, 50 or 80. Here are some things you can start doing today to improve your heart health and reduce your risk of developing diseases like diabetes, hypertension, heart disease and – yes – dementia.
- Be physically active. The American Heart Association states that seniors should get at least 150 minutes of moderate aerobic activity each week, as well as building in resistance exercises twice a week. That’s 30 minutes of exercise five days a week, and you don’t have to do it all at once. If you aren’t currently physically active, do 10 minutes of exercise at a time and work up to that 30-minute mark.
- Eat a healthy diet. Fill your plate with fruits, vegetables, lean proteins, whole grains and heart-healthy oils. Limit your intake of sugar, fatty meats, processed foods and alcohol. Drink plenty of water.
- Quit smoking. Smoking does a lot of harm to your cardiovascular system. If you are a smoker, talk to your doctor about quitting. And if you don’t smoke, don’t start.
- Get enough sleep. Everybody needs their sleep. It restores the body and decreases stress levels. Most importantly, getting ample sunshine and physical activity during the day and having a calming bedtime routine can help establish healthy sleep patterns, especially for those with dementia.
- Keep socially connected. Part of a heart-healthy lifestyle is a happy heart. By involving yourself in activities that you enjoy, you’re likely to experience less stress and a better overall mood. Look for hobbies or activities that you like doing and do them regularly. Volunteering is one option, as is joining a book club or doing puzzles – which can also exercise the brain.
- Visit your doctor regularly. Keeping on top of your health and getting regular check-ups will help keep any existing diseases under control, and help you catch any new issues before they become a bigger deal. It’s important to “know your numbers” so you can maintain a healthy weight, blood pressure and total cholesterol.
The good news is that practicing a heart-healthy lifestyle can prevent a wide variety of issues, not just dementia. Your heart – and brain – will thank you. For any changes in your daily diet or physical activity, be sure to consult your physician. This blog is for informational purposes only.
Enhancing Quality of Life
Bridges® by EPOCH communities have been developed from the ground up to anticipate, meet and exceed the needs of our residents and their families. Our team of remarkable people, the exceptional care and services we offer and the purposeful design of our buildings all combine to create the most rewarding, secure and nurturing lifestyle possible for our residents.
We understand the concern families feel about ensuring quality of life for loved ones. That’s why, at Bridges® by EPOCH, we offer a wellness-centered lifestyle that focuses on reinforcing individual strength so residents enjoy heightened confidence and self-esteem. Ultimately, we provide everything residents need to thrive and rediscover a life with purpose.
Inspiration for Success
At our Bridges® by EPOCH communities, we work closely with families to gain necessary insight and deeper understanding into the lives of our residents upon admission. With this initial information, along with what our exceptional team members learn about our residents each and every day, we are best prepared to provide highly individualized programming for our residents.