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Things You Can Do To Prevent Alzheimer’s

Pillar #: Mental Stimulation

Dementia Treatment: Things You Can Do To Prevent Dementia

Its important to continue learning new things and challenging your brain throughout life. Whether youre looking to prevent the onset of dementia or delay its progression, when it comes to your brain the key is to use it or lose it. In the groundbreaking NIH ACTIVE study, older adults who received as few as 10 sessions of mental training not only improved their cognitive functioning in daily activities in the months after the training, but continued to show long-lasting improvements 10 years later.

Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest benefits. Set aside time each day to stimulate your brain:

Learn something new. Study a foreign language, practice a musical instrument, or learn to paint or sew. One of the best ways to take up a new hobby is to sign up for a class and then schedule regular times for practicing. The greater the novelty, complexity, and challenge, the greater the benefit.

Raise the bar for an existing activity. If youre not keen on learning something new, you can still challenge your brain by increasing your skills and knowledge of something you already do. For example, if you can play the piano and dont want to learn a new instrument, commit to learning a new piece of music or improving how well you play your favorite piece.

Follow the road less traveled. Take a new route or eat with your non-dominant hand. Vary your habits regularly to create new brain pathways.

Who Has Alzheimers Disease

  • In 2020, as many as 5.8 million Americans were living with Alzheimers disease.1
  • Younger people may get Alzheimers disease, but it is less common.
  • The number of people living with the disease doubles every 5 years beyond age 65.
  • This number is projected to nearly triple to 14 million people by 2060.1
  • Symptoms of the disease can first appear after age 60, and the risk increases with age.

Eat Like A Mediterranean

Over the past decades, research has formed a strong connection between dementia and diet. The Alzheimers Association reports that heart-healthy eating may also end up protecting the brain just as much as the heart.

Currently, there are two diets that might be the most beneficial to lowering the risk of dementia: the DASH diet and the Mediterranean diet. The DASH diet, or Dietary Approaches to Stop Hypertension diet, focuses on eating more vegetables, whole grains, fish, poultry, beans and vegetable oils. Similarly, the Mediterranean diet discourages red meat, instead encouraging more grains, fruits, vegetables, fish and olive oil.

Which one should you choose? The National Institutes of Health reports that eating a Mediterranean diet can decrease risk of age-related dementia, but the DASH diet is also showing promising results in research studies as well. Talk to your physician about which might be best for you.

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Things You Can Do That May Help Prevent Alzheimer’s Disease

Alzheimer’s disease is a degenerative brain disease that about 50 million people live with, making it the most common form of dementia. It’s scary to think about one day getting diagnosed with Alzheimer’s, especially if someone in your family has suffered from it before, and many people are willing to try anything to prevent it from happening.

The truth is, there is no one thing that has been proven to definitively prevent Alzheimer’s disease. However, many studies and plenty of research show that there are some things you can do that may help prevent or delay Alzheimer’s. While doing these things do not mean your risk of the disease is gone, they might still help, and since many are about living an overall healthier lifestyle, they’re still worth trying. Here are a few things you can do that may help prevent Alzheimer’s.

Make sure you’re getting some form of physical activity in each day, whether it’s walking, lifting weights, or doing some cardio. Research has found that participating in 150 minutes of exercise a week could delay an inherited form of Alzheimer’s. Scientists also say that regular exercise can help improve brain health and boost brain function – just make sure it’s exercise that gets your heart pumping, but not something so intense that you can’t move the next day.

Keep On Top Of Your Health

100 Simple Things You Can Do To Prevent Alzheimers and Age

Depression, hearing loss and even low levels of sleep have all been linked to a greater incidence of dementia , so getting control of these as they occur can reduce the risk of developing dementia in later life. Blood pressure, cholesterol and weight are also important to maintain at a healthy level as you get older. Regularly having check ups as you get older can also help spot any issues as soon as they present, often improving the outcome, even in dementia.

If you think that mum, dad or a close elderly relative is showing early signs of dementia it is definitely worth exploring a lasting power of attorney sooner rather than later.

Recommended Reading: Average Age Alzheimer’s Onset

Speak A Second Language

Learning a second language can help you out during your next international trip and help you feel empowered because you are learning something new. But learning a new language can also help improve your cognitive skills, helping to keep dementia at bay. The Proceedings of the National Academy of Sciences of the United States of America reports that lifelong bilingualism can prevent cognitive decline and may help delay the onset of dementia.

If you havent been speaking a second language for your lifetime, dont despair. You can still reap significant benefits from learning a new language in your senior years. The Glasgow Memory Clinic states that people who learn a new language tend to have lower rates of dementia and memory issues later. While direct reasoning is not yet determined, it appears that learning a new language can cause resiliency in the brain, helping to reduce the chance of dementia or even delay its onset.

How Alzheimers Affects Women Differently

Its not exactly clear why women are more affected by Alzheimers than men, but there may be several factors at play. According to Dr. Caldwell, women tend to decline faster than men after receiving a diagnosis for Alzheimers. Women typically live longer than men, too, and while the No. 1 risk factor for Alzheimers is aging, that may not be the whole story.

Some of the reasons might be artifacts of our diagnostic systems, says Dr. Caldwell. For example, we know women tend to have better verbal memory than men, and our tests rely on verbal memory. So, it is possible that women dont get diagnosed as early because our tests miss those important verbal memory changes.

In addition, menopause and estrogen loss are a huge area of investigation for Alzheimers because estrogen supports an area of the brain responsible for forming new memories. Its this part of the brain thats first targeted when Alzheimers develops, so as women age, they may be even more affected. Plus, women have a greater increase in Alzheimers risk, compared to men, when they carry a gene associated with late-onset Alzheimers. But on the other hand, there is a line of research that suggests having two X-chromosomes might put women at an advantage.

Theres not a simple, straightforward story, says Dr. Caldwell. We are going to have to look at Alzheimers as involving our genetics, our environment as well as our own behaviors.

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Healthy Habits For Seniors To Reduce And Prevent Dementia

While certain risk factors for dementia are unavoidable, it does not mean preventing it is hopeless. This is the case even if it is seniors suffering from dementia symptoms. It has been proven that living a healthy lifestyle by integrating healthy habits can help people who have dementia.

This means you should increase your physical activity and exercise regularly, even if you are a senior. This is because researchers have determined that exercise helps create neurons and neurochemicals in the brain that help with your cognitive functions. It also helps improve your mood and motivation, which can be crucial when trying to recover from your dementia symptoms.

However, this does not mean you do not exceed your limits, especially if you are a senior. Even 15 minutes of exercise three times a week can help if you are inactive. Therefore, you should target an activity that improves your fitness and is suitable for you. In addition, try not to stay seated for too much of the day. This can increase the risk of dementia. Therefore, staying active can go a long way if youre wondering how to prevent dementia.

Stay Mentally And Socially Active

What You Can Do to Prevent Alzheimer’s | Lisa Genova | TED

Engaging in mental or social activities may help to build up your brains ability to cope with disease, relieve stress and improve your mood. This means doing these activities may help to delay, or even prevent, dementia from developing.

Find activities you enjoy that challenge your brain, and do them regularly. This could be puzzles or crosswords, but there are also many other activities you could do.

Anything that engages your mind, processes information and develops your thinking skills is good for the brain and reducing your risk. For example:

  • any kind of adult education or learning
  • arts and crafts
  • playing a musical instrument or singing
  • doing brainteasers, such as puzzles, crosswords or quizzes
  • playing card games, chess or board games
  • reading books, or becoming a member of a book club
  • creative writing or keeping a diary
  • learning a new language.

If you use a smartphone or tablet you might enjoy apps that can provide mental stimulation. These include puzzle, memory or board game apps.

Social activities are also good for the brain, making them a great way to reduce your risk of getting dementia. This includes interacting with other people online as well as in person. This means its important to try to keep in touch with the people who matter to you, such as friends and family.

Read Also: Is There A Connection Between Hearing Loss And Dementia

Take Measures To Reduce Depression And Loneliness

Researchers have identified that other reasons why people are likely to develop dementia are depression and loneliness. Depression can speed up how the brain ages, making it more likely to shrink. In addition, they may isolate themselves, which means they are less likely to interact in activities and with other people.

People who have isolated themselves will also feel more lonely, which can affect dementia. After all, humans are social creatures, and the connections we form with other people are vital to our brain health. If we lose these connections, our cognitive activity will decline and increase dementia symptoms. This is why seniors are more likely to develop dementia, as their health problems might prevent them from adequately interacting with society.

Additionally, they may lose their friends and loved ones at this old age, which can further lead to depression and loneliness. This is why it is crucial to make activities accessible and interact with them as much as possible. Some measures you can take include getting them therapy or putting them in a senior home where they can interact with other seniors and participate in activities with others.

What Can You Do

Although there is no effective treatment or proven prevention for Alzheimers and related dementias, in general, leading a healthy lifestyle may help address risk factors that have been associated with these diseases.

Researchers cannot say for certain whether making the above lifestyle changes will protect against dementia, but these changes are good for your health and are all part of making healthy choices as you age.

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Increase Your Social Engagement

Compelling research suggests seniors who spend most of their time in their immediate home environment are almost twice as likely to develop AD compared to those who travel more. These findings, however, may also reflect the general health of the individuals.

The Mayo Clinic advises that being engaged with your surroundings is good for your mental, physical, and emotional health.

Top 10 Ways To Prevent Alzheimer’s Disease

7 Simple Things You Can Do Now to Prevent Alzheimer

Each year, nearly 10 million peopleare newly diagnosed with dementia around the globe. While there is currently no cure for the condition, scientists have been researching the disease for decades to find out why it happens and what the body goes through as the condition progresses. The Alzheimers Association reports that current research is focused on risk factors ranging from high blood pressure to lack of exercise and how good brain health can prevent or delay the onset of disease.

When it comes to the latest dementia research from across the globe, scientists seem to agree on one thing: prevention. A few lifestyle changes, from the foods you eat to the way you deal with stress, could help you reduce your risk factors.

Here are the top ways to prevent Alzheimers disease by adjusting your lifestyle or habits. Its never too early, or too late, to begin to bolster your cognitive health.

Read Also: Speech Therapy For Dementia Patients

Tips For Starting And Sticking With An Exercise Plan

If youve been inactive for a while, starting an exercise program can be intimidating. But remember: a little exercise is better than none. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your health.

Choose activities you enjoy and start smalla 10-minute walk a few times a day, for exampleand allow yourself to gradually build up your momentum and self-confidence.

Dementia Risk Factors That You Can’t Change To Prevent Dementia

Unfortunately, only 35% of dementia risk factors are things that we can change with our day-to-day living. These are the so called modifiable risk factors. That means that 65% of risk factors are out of our hands. These unmodifiable risk factors are things that we cant change. Having anyone of the following factors doesnt mean that someone will definitely get dementia, only that they have an increased risk of getting it.

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Things You Can Do Now To Prevent Dementia Later

Many believe that degenerative diseases such as Alzheimers and dementia are completely unpreventable. But that just isnt the case.

There are many precautions that you can take now to prevent dementia in the future. Eating the right food, getting a healthy amount of exercise, and keeping your brain active are all proven ways to both prevent dementia and keep you healthy.

Maintaining your relationships and remembering to relax are also excellent ways to keep yourself healthy and decrease your risk of developing dementia in the future.

Wear A Helmet And Seatbelt

Top 3 Things You Can Do to AVOID Alzheimer’s Disease- Harvard Medical School

While theres no evidence that a single, mild traumatic brain injury necessarily leads to dementia, head injury is the third most common cause of dementia in people under 50 years old, and more head injuries are associated with a greater risk of dementia later on. So wear a seatbelt and a helmet when needed.

Recommended Reading: How Can Dementia Be Diagnosed

Things You Can Do To Help Prevent Dementia

Dementia is a broad term that describes a series of diseases that can lead to a patients cognitive decline. This includes Alzheimers disease and Vascular dementia. This means that it can affect your ability to think, remember, reason, and pay attention, among other symptoms of dementia. People with dementia tend to have problems performing simple tasks and interacting with the people around them. Typically, older adults tend to develop dementia as they are more prone to health problems. It is a distressing disease that can affect patients and those around them.

Therefore, you will want to ensure that you can prevent dementia by undertaking certain precautions or following pieces of advice. So, how do you prevent dementia? We will provide you with five dementia prevention methods you should follow if you or your loved ones are at risk of developing it or already showing symptoms.

Without further delay, lets dive into it.

Other Vascular Health Tips

Watch your cholesterol levels. Studies also suggests there may be a connection between high cholesterol and Alzheimers and dementia, especially having high cholesterol levels in mid-life. Improving your levels can be good for both your brain and your heart.

Stop smoking. Smoking is one of the most preventable risk factors for Alzheimers disease and dementia. One study found that smokers over the age of 65 have a nearly 80% higher risk of Alzheimers than those who have never smoked. When you stop smoking, the brain benefits from improved circulation almost immediately.

Read Also: Which Is The Most Common Type Of Dementia

Other Ways To Take Care Of Your Health Other Ways To Take Care Of Your Health

Get a good nights sleep Get a good nights sleep.

Sleep is important for your mental wellbeing and it may reduce your risk of dementia. A good nights sleep for many people is around seven to eight hours.

Obstructive sleep apnoea is a sleep disorder that may particularly increase a persons risk of getting dementia. This is because it reduces the amount of oxygen that gets to the brain. People who have sleep apnoea stop breathing during their sleep and then wake up with a start.

If you have any problems sleeping well, particularly sleep apnoea, speak to your GP about getting support.

Protect your hearing and get it tested Protect your hearing and get it tested.

Hearing loss may increase your risk of getting dementia. However the reasons for this are still unclear.

Many people start to lose their hearing as they get older, though they may not notice it at first.

To avoid hearing loss increasing your risk of getting dementia, its important to get your hearing tested. You may be able to book a free hearing test at your local optician or speak to your GP about being referred to an audiologist . This will show up any hearing issues and provide ways of managing them, such as using a hearing aid.

Often, managing hearing loss works best when you start doing it early on. This means protecting your hearing from a young age. For example, you can avoid listening to loud noises for long periods, and wear ear protection when necessary.

Protect your head Protect your head.

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