We don’t yet know what causes dementia, nor do we yet have a cure, but great advancements have been made in science and research over the past decades. One of the most important things we have discovered is that our lifestyle can greatly affect our chance of developing one of these progressive cognitive diseases.
“Although there isn’t a magic pill we can take to prevent the development of dementia, the World Health Organization (WHO) has stated that it’s possible to stave off the progression of dementia with simple lifestyle changes,” says Trish McKay, Executive Director of Bridges® by EPOCH at Trumbull, a memory care assisted living community in Trumbull, CT. “While there are many things we can’t control when it comes to health, such as genetics, there are many factors we can control such as diet, exercise and healthy habits.”
Trish says that many people assume that diseases like Alzheimer’s are a natural progression of aging. “While some memory loss is part of normal aging, dementias, like Alzheimer’s disease, don’t have to be,” Trish explains. “Fortunately, there are things all of us can start doing immediately – no matter how young or old we are – that can help improve our lifestyle and reduce our risk of developing dementia.”
Trish says that older adults can have a more difficult time managing all the “healthy lifestyle” things that can help reduce the incidence of cognitive decline, which is why moving into senior living can be a perfect solution for seniors. “Senior living communities are designed to help adults aged 62 and older preserve their health and do everything possible to age well,” Trish says. “In a community, it’s easy to get exercise, stay socially engaged, eat right and find activities that keep you engaged and passionate. All these things and more are instrumental in helping your brain stay healthy and functioning.”
Here are six things you can start doing today to help reduce your risk of developing dementia (and improve your whole-body health at the same time, too).
1. Practice heart-healthy habits.
Research has shown that our brains and hearts are closely linked – perhaps more than you’d expect. Your brain is nourished by oxygenated blood, which is pumped through your body by your heart. Health issues like hypertension, diabetes and other cardiovascular diseases can slow the natural flow of blood, which can lead to serious health issues such as strokes and blood clots. These issues are some of the biggest factors when it comes to keeping your brain healthy and functioning. Ask your doctor about heart-healthy habits you can adopt – not only will they keep your body healthy, but they’ll keep your mind sharp as well!
2. Eat a healthy diet.
One of the biggest ways to improve your health is by eating a healthy diet. As we age, we require fewer calories and more nutrients in order to make sure our bodies are functioning properly. A healthy diet can also reduce your risk of diseases like diabetes, heart disease, stroke and obesity. Doctors often recommend a Mediterranean-style diet, which includes lots of fresh fruits and vegetables, lean proteins, whole grains, low-fat dairy and healthy fats.
3. Get moving.
Regular physical activity is one of the best things you can do to reduce your risk of developing cognitive decline. It’s healthy for your heart, weight, vascular system and your mental well-being. The trick is to find a form of exercise that you enjoy, works for your schedule and isn’t a chore – that way, it will be easy and enjoyable for you to do it. If you don’t currently have an exercise routine, start with a small amount of physical activity and work up to more and more gradually. The CDC recommends approximately 30 minutes a day, 5 days a week of moderate aerobic activity. Still, some movement is better than no movement. Even 10 minutes of activity at a time is good for you. Find something that works for your life and look for how you can incorporate even more activity into your regular routine.
4. Don’t smoke and reduce your alcohol intake.
While cigarettes and liquor may seem appealing, they are also unhealthy habits that can put you at a higher risk of developing dementia. If you indulge too often, you’re also at risk of developing other diseases like diabetes, health issues and various forms of cancer. If you’re a smoker, talk to your doctor about tools you can use to stop smoking – no amount of smoking is healthy. If you enjoy alcohol, stick to the daily recommended amount of two servings a day for men and one serving a day for women.
5. Keep your mind active.
Your brain is an organ that acts like a muscle – use it, or you lose it. Regularly challenging your mind appears to build up this organ’s ability to cope with a variety of issues, including cognitive disease. People who are continually curious and seek out new opportunities regularly are less likely to develop Alzheimer’s disease and other forms of dementia. This is one of the many ways that retirement can benefit seniors – you finally have all the time you want and need to pursue new hobbies and pick up old favorites. Join a book club, learn a new language, go back to school, play games or volunteer. Anything that keeps you active and engaged is a good thing.
6. Get a good night’s sleep.
We don’t always think of sleep as a healthy habit. But research has shown that sleep is a reset button for our brain, clearing that organ of toxins like beta-amyloids and other things that can potentially cause cognitive decline. As we age, getting a full night’s sleep can be hard, but there are things that can be done to make sure your sleep hygiene is as good as possible. For example, create a bedtime routine that calms you down and signals to your body that it’s sleepy time. Make sure that your bedroom is free of distractions (such as TVs and other screens), is at a comfortable temperature, and is moderately dark and quiet.
If you’re already incorporating all these six steps into your daily routine, congratulations! You’re doing a great job of reducing your risk of dementia and helping yourself age well. If these habits are new to you, the good news is that you’re never too old to take steps to improve your lifestyle. The trick is to make small changes that are easy to keep and are easily adapted into your daily routine. As you add more and more habits, you’ll soon find yourself living a lifestyle that has you feeling healthy, energized and engaged – and also reduces your risk of developing dementia.
Dedicated Memory Care
Bridges® by EPOCH at Trumbull delivers highly specialized memory care assisted living for those with Alzheimer’s disease or other forms of dementia. Our resident-centered approach focuses on providing dignity, purpose and moments of joy in daily life for those in all stages of the disease. We offer a wellness-focused lifestyle that centers around a resident’s current skills and abilities, not those that have been lost to dementia.
Life-Enriching Programs
Our team members take an active role in getting to know each resident on a personal level to deliver programming that is meaningful to them. We account for the preferences, interests, needs and abilities of our residents to connect with them and encourage their involvement in daily life and boost self-esteem.
Warm, Residential Atmosphere
Featuring a stunning residential design, every inch of our community has been designed to benefit those with memory loss. Attributes such as soft colors, directional cues and aromatherapy create a soothing and secure environment where residents feel comfortable, safe and at home.
Bridges® by EPOCH is New England’s largest stand-alone memory care assisted living provider.
Contact us today to learn more.