We all know and hear every day that we need to take care of our health to live a long and happy life. We hear it so much and in so many different ways that sometimes it goes in one ear and out the other. When we continue to wake up every day and go about our daily lives, we think we are okay just the way we are. And, we probably all know someone who was the epitome of good health and passed away too soon. So, what’s the point?
But, have you ever been with someone who has dementia?
All of a sudden, they woke up, and they didn’t remember you or what they did yesterday. Or, they think they showered or ate, but they didn’t. You realize that they somehow spent all of their money or they suddenly become angry all the time.
It’s not easy to watch, and the thought of living like that scares me a bit. When my dad was diagnosed, and it became a little harder for us to take care of him, I made sure my children knew that if I ever was diagnosed with dementia, I did not want them to stop living their life to take care of me. (They were also threatened that they had to put me somewhere nice!) Seriously though, it is a definite wake-up call to pay attention to how I am taking care of my health and my mind and find ways to reduce the risk of dementia.
According to the World Health Organization,
- Dementia is a syndrome in which there is deterioration in memory, thinking, behavior, and the ability to perform everyday activities.
- Although dementia mainly affects older people, it is not a normal part of aging.
- Worldwide, around 50 million people have dementia, and there are nearly 10 million new cases every year.
They also say that studies show that people can reduce their risk of dementia by getting regular exercise, not smoking, avoiding harmful use of alcohol, controlling their weight, eating a healthy diet, and maintaining healthy blood pressure, cholesterol, and blood sugar levels. Additional risk factors include depression, low educational attainment, social isolation, and cognitive inactivity.
Knowing that I have the power to reduce the risk of dementia is enough motivation for me to do what I can.
7 Ways To Reduce The Risk Of Dementia
Regular Exercise
Do something every day to get your heartbeat up. According to the Mayo Clinic, “get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.” If you spread that out over a week, that is only about 15-20 minutes a day. We can do that! If you need motivation, check out this post! We are not meant to be sedentary. Get up from the couch or away from your computer and move!
Not Smoking
I grew up with parents who smoked. While sometimes children follow their parents’ example, I always detested smoking. I hated the smell, the act, and how it becomes an addiction. Not to mention what it does to your body and brain. As my children got older, I made sure they knew how much I hated it, and I never wanted to see them smoke. They tell me now that they often heard my voice in their head telling them not to smoke. If you are a smoker, it is never too late to quit.
Avoiding Harmful Use of Alcohol
There is a history of alcoholism in my family, and drinking has always been a part of our celebrations and get-togethers. While some studies show that having a drink with dinner can be beneficial, it’s when we drink in excess that the risk outweighs the benefits. According to an article in Time magazine, “Alcohol in moderation may be beneficial in improving blood circulation by influencing blood-clotting factors that can cause blockages in the heart as well as the brain; good blood flow can keep neurons healthy and able to communicate in their complex networks” and “Excessive alcohol, however, can start to negatively affect healthy tissues, building up in toxic amounts that can compromise nerve function, for example.” It’s important to note that moderation means one alcoholic drink a day for women and two for men. That is not very much—something to keep in mind.
Eating a Healthy Diet
Specifically, an anti-inflammatory diet. This can be achieved by limiting red meat and dairy and eating your vegetables, healthy fats, and whole grains. If this is hard to do on your own, the Mediterranean Diet is a good match for this type of eating. Research has shown that the Mediterranean diet may delay or reduce the risk of Alzheimer’s disease and depression. When we eat a healthy diet, that helps control our weight, which is another way to reduce the risk of dementia.
On a side note, I just read an article in my dad’s AARP magazine that says researchers have linked inflammation to nearly every critical disease of aging. They recommend getting adequate sleep and watching your diet and exercise.
Maintaining Healthy Blood Pressure, Cholesterol, and Blood Sugar Levels
While these measurements won’t directly keep you from getting dementia, studies have found that high levels are prevalent in people diagnosed with dementia. The good news is that if you follow the guidelines from the other risk factors, these numbers should go down as well. Just be sure to look out for the amount of sugar you are eating in processed foods.
Social Interaction
Maintaining friendships and getting out of the house to interact with friends and family can help with cognitive decline and keep you happy. As we get older, it is easier to stay home and be comfortable than getting dressed up to go out. But for people over 70 or 80, this becomes more of a problem. Especially if they don’t have a car, live on their social security checks, or have limited mobility.
Make sure you are making plans with and interacting with friends at least once a week and making sure you are visiting your family living alone. One of the reasons we moved my dad to a nursing home was to have more interaction with people. He had become comfortable watching TV all day, and while he still does that, he has people checking on him regularly, and he sits with friends during his meals.
I would add helping other people to this category. When you are visiting others or volunteering, the act of generosity can relieve stress and combat depression.
Cognitive Activity
Cognitive health is the ability to think, learn and remember. Doing all of the above helps with brain health, but we also need to engage in meaningful activities. Like volunteering, creative outlets, reading, writing, playing games that help us solve problems, or continue to work. Keep your mind active so that it doesn’t want to slow down.
Another side note – If trying to do any of these things causes you to stress, take a moment to figure out what can make the most impact for you now. Stress is one of the worst things for your brain health.
My goal with Living Marvelously is for you to make the most of your life every day. That includes making decisions every moment that can give quality to your life for years to come. Obviously, there is no guarantee, but I’d rather feel good and be of sound mind while I’m here.
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