Dementia, specifically Alzheimer’s disease, is one of the greatest factors affecting the quality of life for seniors in the United States. As the Baby Boomers age, this disease, once only whispered about, has been brought into the spotlight. Finding a cure for Alzheimer’s and, by extension other forms of dementia, is one of the major health initiatives undertaken and funded by the United States Congress. As we learn more and more about the disease, including some of the factors as to why some people get it and others don’t, we’re still on the hunt for a cure.
“As of yet, there is no sure-fire way of preventing Alzheimer’s disease and other dementias,” says Jean Norte, Executive Director of Bridges® by EPOCH at Westwood, a memory care and assisted living community in Westwood, MA. “However, what is known is that a healthy lifestyle can greatly reduce your risk of developing dementia, as well as help prevent strokes and heart attacks.”
Risk Factors for Developing Dementia
While we can’t yet point to the reason why some people develop dementia and others don’t, scientists have been able to determine several risk factors that increase a person’s chance of developing the disease. Some of these factors include:
- Being age 65 and older. The older you become, the more likely you are to develop a form of dementia.
- Being a woman. On average, women develop dementias at twice the rate of men.
- Your genetic makeup and history. There’s no one specific gene that causes dementia, but there are some genetic factors that play a role in some of the more unusual forms of the disease. Alzheimer’s also runs in families, and individuals with Down’s Syndrome almost always develop dementias.
- Lower levels of education. While this factor is still largely hypothetical, it has been noted that individuals with a lower level of education develop dementia more often than others with higher levels of education.
- Physical and mental health risks, including depression, a sedentary lifestyle, smoking, alcohol abuse and social isolation
How to Reduce Your Risk of Developing Dementia
While there are many risk factors we can’t affect – genetics, age and gender being the most prevalent – the good news is that you can potentially reduce your risk of developing dementia by affecting the factors you can change. Best of all, the best ways to reduce your risk are by following a healthy lifestyle. Here are seven ways to integrate dementia risk reduction into your daily life.
1. Become or stay physically active
Regular physical activity isn’t just good for your health overall – it’s also one of the best ways to reduce your risk of developing dementia . Everyone, no matter how young or old, can benefit from some sort of exercise, as it builds strength, helps maintain a healthy immune system and does wonders for our mental health. You don’t have to become a triathlete, either. Something as simple as taking a nightly stroll around the block can have benefits, and you can always work up to longer and more strenuous activities. Some suggestions are:
- Aerobic activities such as jogging, riding a bike or mowing the lawn
- Resistance activities like sit-ups, push ups or gardening
- Combined activities that pair resistance and aerobic exercise, like basketball or another group sport
2. Eat a healthy, balanced diet
Just like exercise, eating right is great for all of us and does wonders for our health beyond staving off dementia. Eating well helps reduce inflammation, gives you more energy, keeps you healthy and reduces your risk of other health issues such as Type 2 diabetes, cardiovascular issues and some forms of cancer. To eat a balanced diet:
- Eat at least five portions of vegetables or fruit every day
- Choose lean proteins such as fish, eggs, poultry and beans instead of red meats like steak and pork.
- Limit your intake of processed meats and foods such as bacon, deli meat, junk food and fast food
- Reduce your sugar and salt intake
- Choose whole grains over processed, such as whole-wheat bread over white
- Drink plenty of water, somewhere between 6 to 8 glasses a day
3. Don’t smoke
Smoking is bad news, period. It increases your risk of a slew of other conditions, such as strokes, cancers and type 2 diabetes. If you’re currently smoking, talk to your doctor to see about reducing or quitting your habit. Research has shown that within as little as 30 minutes of quitting smoking, your body will start healing itself.
4. Reduce your alcohol intake.
Adult men should drink no more than 14 servings of alcohol a week and women should aim for no more than seven. Reducing your alcohol intake will help reduce your risk for certain types of cancers and other health issues as well. If you’re experiencing difficulty reducing the amount of alcohol you’re drinking, see your doctor for support groups and medications that may be able to help you break the habit.
5. Keep your mind active
An agile brain is a healthy brain, and by challenging yourself continually, your brain will be less likely to develop dementia. Here are some suggestions for challenging your brain:
- Learn a new skill or take a class on a topic that interests you
- Learn a new language or two
- Regularly play games that challenge you mentally, like crosswords or word puzzles
- Read challenging books
6. Stay socially connected
Individuals who are isolated and lonely are more likely to develop depression, which is a risk factor for dementia. Although it can be more difficult to get out and about as we age, it’s important to stay connected to family and friends who are important to you. Consider joining a community group or club, or look for volunteer opportunities that allow you to be in regular contact with others.
7. Make your health a priority
The best way to reduce your risk of dementia is by being proactive and taking preventative measures. It’s never too late to start improving your health, and it’s never too late to start seeing the benefits. Visit your doctor(s) regularly and make yourself a priority.
If you would like more information about dementias such as Alzheimer’s disease and tips for helping reduce your risk of developing dementias, contact us at 781.251.6630.
Personalized Lifestyle
Bridges® by EPOCH at Westwood provides assisted living memory care that is comfortable, positive, safe and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia or memory impairment, we’ve created a wellness-focused lifestyle that promotes dignity and individual preferences. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment – making a truly positive impact on the lives of our residents each and every day.
Personalized Services
Our care and services are designed to recognize and adapt to the individual challenges and personalities of our residents, while making sure they are comfortable and safe. We believe in a full-service approach to care and provide a high level of personalized attention for every resident through all stages of memory loss.
Our Amenities
Bridges® by EPOCH at Westwood features a distinct design, providing residents with everything they need to enjoy comfort, familiarity and security. Our community is built specifically to benefit those with Alzheimer’s disease and memory loss … so we use soft colors, directional cues, aromatherapy and interactive life stations to create a soothing, safe environment where residents feel at ease.