What can we do to reduce our risk of dementia? It’s a question that medical professionals, researchers and aging adults are all asking. Although we don’t have any definitive answers yet, we are uncovering many different factors that we can affect to help improve our chances of good health as we age.
“Research has revealed that many of the things that may help us decrease our risk of developing dementia are things we should already be doing to ensure good health,” says Beth Vellante, Executive Director of Bridges® by EPOCH at Andover, a memory care assisted living community in Andover, MA. “Although there are some things we can’t affect – like getting older or our genes – there are lots of things we can be doing at every age to give our brains the best chance possible as we age.”
The Root of Dementia: What Causes It?
Experts agree that there is generally no one cause of dementia. It’s more than likely the result of a number of different factors and interactions, including existing medical conditions, age, environment, genetics and lifestyle. There’s a very small percentage of individuals (less than 1 percent) who develop early-onset dementia due to genetic mutations – but for the majority of individuals, it develops due to something that’s happening as we get older.
The Head and Heart Connection
Researchers are discovering that our heart and cardiovascular health is directly tied to brain health. Conditions like diabetes, high cholesterol and high blood pressure have all been linked to a higher incidence of dementia such as Alzheimer’s disease. Vascular dementia, the second-most common form of dementia, is caused by strokes, which are common among those with poor cardiovascular health. Although more research is required to understand the direct link between the heart and the brain, we do know that being kind to your heart is being kind to your brain, too.
Avoidable Dementia Risk Factors
Physical inactivity.
Our bodies simply weren’t meant to sit for long periods of time. Not only does it cause poor posture and a sluggish metabolism, but it also increases your risk for heart disease, type 2 diabetes, stroke and poor health overall. It’s also the largest lifestyle risk for developing dementia. It turns out that, just as physical inactivity affects your physical body, it also affects the function and structure of your brain.
Obviously, the best way to avoid this risk is by getting enough exercise on a regular basis. If you don’t exercise already, start slow. Studies have shown that even small amounts of exercise can have huge effects on your health and well-being. Although the American Public Health Association recommends 30 minutes of exercise a day, you don’t have to hold marathon exercise sessions. Chop it up into manageable chunks, even if it’s marching in place during a commercial break or dancing for a few minutes to your favorite song. Another good thing to do is find ways to increase your exercise through things you’re already doing. Park your car further away from the entrance of the shopping mall, or take the stairs instead of the elevator. Gradually increase the amount of activity you do and you’ll quickly see the results.
A poor diet.
Our bodies run on fuel – what we put into our bodies. If you’re putting junk into your mouth, don’t expect that you’ll feel healthy and happy. So aim for a balanced diet that has lots of vegetables and fruits, as well as lean proteins like chicken or fish, whole grains, low-fat dairy and healthy fats. Doctors have long recommended a Mediterranean-style diet to optimize heart health (which, as we’ve already mentioned, can reduce your dementia risk). Limit the amount of red and processed meat in your diet, and keep added sugar and salt to a minimum. Of course, before you begin any diet program, talk to your doctor to discuss your needs and see if there are any supplements or special considerations you should be thinking about.
Tobacco and alcohol use.
If you smoke, quit. Smoking is one of the worst things you can do to your body, as it causes cardiovascular issues, cancers, diabetes and more. And although a little alcohol here and there is fine, if you drink alcohol often, do your best to scale back. Both of these habits have little (if any) benefits, and a lot of downsides, especially as we get older.
Not staying mentally active.
Just as we need to exercise our bodies, we also need to exercise our brains. Regularly participating in activities that challenge our brain can keep us mentally sharp and stave off cognitive decline. You can do brain teasers, like crossword puzzles or Sudoku, or do something that engages you and piques your interest, like learning a new language or skill. It doesn’t matter what it is – as long as it’s getting you to think and exercise your brain cells, it’s good!
Being a social recluse.
As we age, it’s harder to get out of the house or be social. However, staying in touch with family and friends and surrounding yourself with social opportunities is mandatory for staying healthy. Studies have shown that isolated individuals are more likely to be depressed, be less active and less engaged, all of which can increase the risk of dementia. Find ways to be around people you care about, whether that’s through volunteer work, holding a weekly board game night or simply calling a good friend to chat on a regular basis.
Avoiding doctor’s visits.
Going to the doctor isn’t the most fun activity, but it’s essential for staying on top of any chronic issues you have or to catch any issues before they become major. Visit your physician yearly for a check-up and discuss your medications. Don’t tough it out if you have the sniffles or feel under the weather – schedule an appointment so you can be taken care of, pronto.
Poor sleep habits.
A good night’s sleep keeps our brains happy and healthy, so be sure you’re catching enough ZZZs. Turn your bedroom into a haven for sleep (remove electronics, keep the light low and warm and be sure the room is at the right temperature), and maintain a regular sleep schedule. Everyone feels better after they’re rested, and your brain is no exception.
Here’s the good news: you may already be doing many things that will help reduce your risk of dementia. Lifestyle choices, like eating right, not smoking and getting enough exercise, are things that will improve your overall health as well as improving your brain health. Best of all, there are very few – if any – drawbacks to changing your lifestyle for the better. So what are you waiting for?
Engaging Lifestyle.
Now open! Bridges® by EPOCH at Andover provides memory care in an assisted living environment that is comfortable, positive, safe and engaging. Built solely to care for those with Alzheimer’s disease and other forms of dementia, Bridges® by EPOCH at Andover creates a wellness-focused lifestyle that promotes dignity and respects individual preferences. Our memory care teams receive specialized training that helps them safely support residents’ independence and elevate their self-esteem.
Dedicated Memory Care
Through early-, mid- and late-stage memory loss, residents and their families have complete peace of mind. Our compassionate dementia care, Personalized Services and unique programs are tailored to meet the physical, cognitive and emotional needs of each resident wherever they are on their own journey, allowing them to age in place safely, comfortably and with respect.
Supportive, Purpose-Built Design
Featuring a stunning residential design and the amenities of a new community, Bridges® by EPOCH at Andover is much more than a beautiful place to live; it’s a community where residents’ lives are enriched, and their families enjoy meaningful moments together. Our research-based design features soft colors and lighting, directional cues, aromatherapy and interactive life-enrichment stations that empower residents to explore their homes with confidence.
Contact us today to learn more.