By Sally Bowman, RN, quality care coordinator at Network Health
Originally published on 6/23/2021 at 1:30 p.m.
Some of the most frightening diseases are the ones that affect our abilities to process new information and remember old information. Of these diseases, Alzheimer’s and dementia are especially troubling, leading to confusion and memory loss for those affected.
Although there is currently no cure for Alzheimer’s and many conditions that result in dementia, there are strategies you can adopt to help improve your brain as you age, reducing the risk of either and slowing the progression once diagnosed.
Alzheimer’s disease is one of the biggest concerns many of us have as we get older. The thought of developing the disease can be upsetting, especially if you’ve witnessed a loved one affected by dementia. Promising research shows there are steps you can take to reduce your risk by identifying and controlling your personal risk factors and making simple, but effective, lifestyle changes.
Alzheimer’s is a complex disease with multiple risk factors. Some, like your age and genetics, are outside your control. However, experts have identified seven ways to help prevent Alzheimer’s or minimize its progression.
Though frequently associated with old age, experts now believe the risk of Alzheimer’s can start in the brain long before symptoms are detected, even as early as middle age. That means it’s never too early to start taking care of your brain health and focusing on the seven strategies above. Here are some great ways to stay ahead of this degenerative disease.
According to the Alzheimer’s Research and Prevention Foundation, regular physical exercise can reduce your risk of developing Alzheimer’s disease by up to 50 percent.
The ideal plan involves a combination of cardio exercise and strength training. Good activities for beginners include walking and swimming.
For those over 65, adding two to three strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
Head injuries from falls are an increasing risk as you age, which in turn increases your risk for Alzheimer’s disease and dementia. Try yoga, Tai Chi or exercises using balance balls.
If you’re looking for more information on how to start exercising as a beginner, our wellness coordinator, Morgan Radlinger, created the Ultimate Beginner’s Guide to Fitness, which you can read by clicking here.
Human beings are highly social creatures. We don’t thrive in isolation and neither do our brains. While many of us become more isolated as we get older, it’s never too late to meet others and develop new friendships.
Consider volunteering, joining a social club, take group classes, visit the senior center, get to know your neighbors and make plans for a weekly night out with friends.
With Alzheimer’s disease, inflammation and insulin resistance injure neurons and stop communication between brain cells. By making small changes to your eating habits, however, you can help reduce this inflammation and protect your brain.
Extra pounds are a risk factor for Alzheimer’s disease and other types of dementia.
Sugary foods and refined carbs such as white flour, white rice and pasta can lead to dramatic spikes in blood sugar which inflame your brain.
That means plenty of vegetables, beans, whole grains, fish and olive oil—and limited processed food.
Heavy alcohol consumption can dramatically raise the risk of Alzheimer’s and accelerate brain aging.
You’ve heard that familiar phrase “use it or lose it?” This applies to your brain health too.
Study a foreign language, practice a musical instrument or learn a new hobby courtesy of free online courses.
Creating rhymes and patterns can strengthen your memory connections.
Do a crossword puzzle, play board games, cards or word and number games such as Scrabble or Sudoku.
Take a new route or eat with your non-dominant hand. Vary your habits regularly to create new brain pathways.
If nightly sleep deprivation is slowing your thinking, you may be at greater risk of developing or worsening symptoms of Alzheimer’s disease. To help improve your sleep, mind the following.
Your brain’s clock responds to regularity and this will help train your brain to begin the settling down for sleep process every night.
Creating a relaxing bedtime habit means setting aside your nights as sacred time for the purpose of getting ready to sleep. Here are some strategies you may consider that will you help set this time aside and follow through with sleep.
If stress and anxiety are keeping you awake, get out of bed. Try reading or writing down your stressors for 20 minutes then hop back in.
To learn more about the “whole-body” benefits of better sleep, click here.
One of the more difficult things to master, stress management is a combination of addressing external stressors and finding ways to make peace with the internal pressures and anxiety that cannot be changed. Managing stress is important, however, as chronic or persistent stress can take a heavy toll on the brain. Consider stress management tools such as deep abdominal breathing, meditation, yoga, prayer, fun leisure activities and even laughter.
There’s more and more evidence to indicate that what’s good for your heart is also good for your brain. Maintaining your cardiovascular health can be crucial in lowering your risk for different types of dementia, including vascular dementia.
High blood pressure can damage tiny blood vessels in the parts of the brain responsible for reason and memory. Check your blood pressure regularly at home and share it with your doctor during wellness visits.
Studies show taking your antihypertensive medications lowers the risk of dementia by about one third.
Research suggests there may be a connection between high cholesterol and Alzheimer’s and dementia.
One study found that smokers over the age of 65 have a nearly 80 percent higher risk of Alzheimer’s than those who have never smoked. When you stop smoking, the brain benefits from improved circulation almost immediately.
Alzheimer’s and dementia are significant priorities in the global medical research communities and notable strides have been made recently. Until we have a cure for the disorder, however, finding ways to prevent and manage brain issues is crucial for enjoying your best days ahead.
For more information on Alzheimer’s, dementia and how your Wisconsin-based health insurance plan can help with disease prevention and management, contact us today.