One of the most critical issues faced by older Americans today is brain health. According to the American Psychological Association, 20% of adults 65+ years in age have mild cognitive impairment (MCI), which is the condition of showing subtle but measurable cognitive decline.
One out of every seven seniors have been diagnosed with dementia, leading to cognitive decline severe enough to impact their daily activities, according to the Centers for Disease Control and Prevention (CDC).
By 2050, the number of dementia patients is expected to triple, according to the American Stroke Association and American Heart Association (AHA).
On the other hand, there are 13 steps you can take to maintain your brain health and overall wellness, based on a study completed after years of research. These steps can also improve your cardiovascular health, which reduces the risk of stroke, type 2 diabetes, and high blood pressure.
Dementia Risk Factors
The most common form of dementia is Alzheimer’s disease, which impairs the ability to think, speak and remember things. Professionals are recommending that you pay close attention to these 13 factors that affect your risk for cognitive decline to reduce your risk of becoming affected.
The first 7 factors focus on your heart health and the other six address brain health – and all of them can be managed with lifestyle changes.
Here are 13 health tips that can reduce your dementia risk:
- Control your cholesterol. For those with high cholesterol, they may be at risk for clogged arteries and a stroke, which is also associated with a higher risk of contracting Alzheimer’s later in life.
- Reduce blood sugar. Both type 1 and type 2 diabetes are connected to MCI, which leads to dementia, although it’s not clear whether or not treating diabetes will lower the risk.
- Eat a nutrient-rich diet. Maintaining a healthy diet, such as the DASH, Mediterranean, or MIND diet, will help slow your rate of cognitive decline which can start at middle age.
- Manage your blood pressure. One of the biggest risk factors for vascular dementia includes hypertension. Impaired blood flow to the brain can result in cognitive impairment.
- Stay active. Regular exercise will improve your physical health and lower your chances of developing cardiovascular disease and dementia.
- If needed, lose weight. One of the most common risk factors of Alzheimer’s disease and other forms of dementia is obesity, according to research.
- Stay social. Loneliness and social isolation have recently been linked to dementia and MCI, although the exact relationship between both remains unclear.
- Stop smoking. Nothing good has ever come from smoking. Another consequence includes a higher risk for developing dementia, however, quitting helps to reduce the risk almost to non-smoker levels.
- Prevent hearing loss. Professionals believe cognitive decline may be the result of sensory deprivation through hearing loss. But hearing aids may be able to improve memory.
- Treat sleep disorders. Cognitive decline can also be the result of insomnia and sleep apnea, so it might be necessary to involve a professional.
- Drink responsibly. Similar to preventing other issues, keeping alcohol consumption light or moderate will also help in preventing MCI.
- Seek help for depression. Depression is a major risk factor for dementia and vice versa. But proper treatment can delay and even prevent the onset of the disease.
- Continue to learn. Cognitive reserve will increase through education. The earlier you start, the better. (Better education can also lead to higher-quality, expensive care.)
The tips discussed above and should be followed to maintain a healthy lifestyle and prevent diseases of all types. It’s also good to know that the mind and body are both directly connected, always affecting each other in different ways, some of which scientists are only starting to understand.
According to Ronald M. Lazar, Ph.D., FAHA, director of the Evelyn F. McKnight Brain Institute at the University of Alabama at Birmingham School of Medicine, “Many people think of high blood pressure, type 2 diabetes, and other risk factors as affecting only heart health, yet these very same risk factors affect our brain health…Patients might be more likely to pay attention to the importance of addressing modifiable risk factors if they understood the links.”
When to Start Focusing on Brain Health
You should always keep your brain health in mind regardless of your ag,e, but young adults and those entering middle age can benefit the most when following the steps above. Paying attention to these factors early on will certainly pay off in the long run.
First, talk to your doctor about any concerning health issues, and then be sure to review each of these tips carefully and follow them as best you can. Even if you’re over the age of 65, it’s never too late to include these behaviors in your daily activities to help prevent the onset of dementia. The best time to protect your brain health is now.
Professional Alzheimer’s and Dementia Care Services
While these steps can certainly help to reduce your chances of contracting dementia or Alzheimer’s, there’s no guarantee they won’t happen. If you or a loved one has been impacted by dementia, Assisting Hands Home Care is available to help.
Proudly serving Richmond, VA and the surrounding areas, we provide Alzheimer’s and dementia care services for patients in all stages of the illness. Whether you or your loved one need assistance a few hours each day or 24/7, our caregivers are trained, screened, experienced, and bonded to help when needed.
Our caregivers can provide meal preparation, light housekeeping, personal care, companionship and much more when caring for you or your loved one. They can also respond with positive reinforcement when the patient feels frustrated or experiences difficulties.
Contact Us
For more information about our Alzheimer’s and dementia care services in the Richmond, VA area, contact Assisting Hands Richmond at (804) 500-9787 and ask about our no obligation home care consultation. If you are interested in learning more about dementia, it’s warning signs and tips on providing care for individuals living with dementia click here or you can see recordings of our dementia workshops led by our very own Cathy Hamlin, on the Assisting Hands Richmond YouTube channel:
