How to Prevent Alzheimer’s and Dementia
With over 6 million Americans living with Alzheimer’s in 2021 and a projected rise to 13 million by 2050, seniors and their families seek ways to prevent dementia or slow down its progress. Dementia is a syndrome characterized by a group of symptoms that affect memory, daily living, and communication skills. Various conditions can cause this bundle of symptoms, Alzheimer’s disease being the most common. Researchers are still investigating how the disease develops and have yet to confirm definitive Alzheimer’s prevention strategies. However, studies have shown that heart health and other environmental factors are linked to cognitive decline. Findings dictate that a few lifestyle changes can significantly reduce the risk of Alzheimer’s and dementia (or hinder its progress). Century Medical Center has comprised a list of six preventative activities based on the 6 pillars of Alzheimer’s prevention to help you and your loved ones achieve success.
6 brain-boosting activities to prevent Alzheimer’s and dementia (or slow down its progress):
- Exercise at Low-to-Moderate Intensity
- Alzheimer’s is a complex disease with multiple contributing factors, but regular exercise has been proven to reduce its risks by as much as 50%! Regular physical activity also helps delay symptoms of dementia and improve memory. The Alzheimer’s Research and Prevention Foundation found that women aged 40 to 60 showed dramatic improvement in memory loss and cognitive decline by following a regular exercise routine. We recommend exercising at a low-to-moderate intensity level for 20 minutes a day. Light aerobic exercises like walking, jogging, swimming, and cycling reduce anxiety and boost brain and body health in older adults.
- Join a Group!
- Social engagement is essential to brain health. Older adults may struggle to maintain social connections if they are experiencing other health concerns and can no longer drive. Clubs and social groups, such as those in senior activity centers, keep seniors mentally and physically active while still tending to their needs. Since physical exercise is also vital to preventing Alzheimer’s, you and your loved ones can join a walking or dance group in your area to stay social and fit. Century Medical Center has a gym where seniors can exercise and a beauty salon to stay looking and feeling their best. Attendees can also play dominoes, dance to music, access hot meals, and socialize at all of our locations. Aside from Century’s walk-in services, we provide free transportation, so our patients never miss a doctor’s appointment or special event!
- Learn Something New
- Keeping the brain alert and active is key to preventing Alzheimer’s and dementia. Studies by the Alzheimer’s Society have shown that individuals who speak more than one language have increased connectivity in some regions of the brain that help protect them from dementia. Bilingual patients, on average, develop dementia symptoms at least 5 years later and can cope with a greater level of brain dysfunction than their monolingual counterparts in the same geographic area. If learning a new language isn’t your thing, that’s okay! Other brain-boosting board games, crossword puzzles, and artistic pastimes keep the mind sharp and ward off Alzheimer’s.
- Rebalance Your Diet
- Epidemiological studies have found that the Mediterranean diet reduces inflammation in the brain, thus lowering the risk of cognitive decline and Alzheimer’s disease. The Mediterranean diet consists of whole grains, beans, vegetables, olive oil, and, most importantly, fatty fish. Cold-water fish in the Mediterranean diet is high in DHA accounts for 97% of the brain’s omega-3 fatty acids and 25% of its total fat content. Not only is DHA essential for brain development, but it has also been known to reduce beta-amyloid plaques, which are protein fragments that are strongly linked to Alzheimer’s disease.
- Get Quality Sleep
- Quality sleep supports optimal brain performance, regardless of age. It flushes out toxins in the brain and encourages memory formation. Sleeping disorders have been linked to the development of Alzheimer’s disease and have been known to cause other health complications that onset dementia when existent for prolonged periods. If you or a loved one are experiencing difficulties sleeping, limit caffeine and avoid napping during the day. At nighttime, avoid eating heavy meals and overstimulation before bedtime. If these changes fail to promote restful sleep, speak to a doctor about your symptoms. Proper treatment will vitalize your sleep quality and overall wellbeing.
- Stay Calm
- Ongoing stress and anxiety directly impact parts of the brain responsible for memory. Researchers are still examining the link between Alzheimer’s and stress, but they believe it causes inflammation, making the brain more susceptible to dementia. Traumatic events also lead to depression, a known risk factor for Alzheimer’s and dementia. Mental distress causes acute and chronic changes in the brain, resulting in long-term damage if left untreated. Many individuals reduce their stress levels by engaging in calming activities such as meditation, reading, sewing, or spending time with loved ones. However, lifestyle choices are not always correlated with one’s strong emotions. A licensed medical professional will help identify the causes of stress and recommend the best treatment for a newly tranquil mind.
Century Medical Center is dedicated to helping geriatric patients and their families prevent or inhibit the progress of Alzheimer’s disease and dementia. Our multidisciplinary network of doctors not only treats cognitive decline but helps heal conditions that onset or worsen it. They will provide you and your loved ones with the necessary exercise programs and diet plans to prevent Alzheimer’s and help diagnose, treat, and manage chronic sleep or affective disorders. We also offer free transportation and on-site pharmacy services for your convenience. Our patients are our priority, and no one gets left behind.