Aging, “it beats the alternative” as they say. Aging can also make us contemplate what the future holds for our mental cognition. Everyone wants to hold onto his/her memories. No one wants to develop dementia. Did you know there are steps you can take now to remain mentally sharp? Many studies show that living a healthy lifestyle may prevent dementia symptoms and slow down, or even reverse, the process of deterioration. Here are some facts that will give us all the motivation to stay healthy and mentally sharp:
1. Exercise
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A 35 year study finds exercise reduces risk of dementia.
A study published in Science Daily recorded the healthy behaviors of 2,235 men aged 45-59 over a 35 year period. The study found exercise significantly reduces the risk of dementia. The study is the longest of its kind to look at environmental factors and chronic disease.
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The study identifies healthy behaviors as being essential to leading a disease free lifestyle. The key behaviors are regular exercise, not smoking, having a low body weight, eating a healthy diet, and a low alcohol intake. “The people who consistently followed four or five of these behaviors experienced a 60 % decline in dementia and cognitive decline -- with exercise being the strongest mitigating factor -- as well as 70 % fewer instances of diabetes, heart disease and stroke, compared with people who followed none.”
2. Healthy diet
Your brain requires proper nutrition to operate at its peak. Eat plenty of fresh fruit and vegetables, lean protein, and healthy fats. Mediterranean diets rich in fish, nuts, whole grains, olive oil, and fresh produce are the most beneficial. Follow a heart healthy diet, what is good for the heart is good for the brain. Nutritional supplements of coconut oil, vitamin E, and fish oil are believed to improve brain health. Talk to your doctor about medication interactions.
3. Education
Keep your brain stimulated, learn something new.
People who stay in education longer have a lower risk of developing dementia. A study reported by Cambridge found that “for each additional year of education there is an 11% decrease in risk of developing dementia.” Overall, the more education people have the better they are able to cope with changes in the brain associated with dementia. This is great news for the educated individual. But if you are a senior with minimal education there is still much you can do. Simply keep learning new things and using your brain. Use it or lose it. People who continue to challenge their brains are less likely to develop Alzheimer’s disease and dementia related diseases. Learn something new, there are so many online learning opportunities to take advantage of. Try eating with your non-dominant hand. Vary your daily habits so that your brain has to work to create new pathways.
4. Keep stress levels as low as possible
To the already stressed, anxious, and sleep deprived caregiver, this obvious statement may be met with laughter or disgust. Of course no one wants to be stressed. Now is the time to take action and take control of your stress. A walk around the block with your loved one will offer you the double benefit of exercise and reduce your stress level. You can walk while holding hands, or push your loved one in a wheel chair. Both of you will benefit. Try to have family, friends, or a paid caregiver take over your caregiving role for a brief time to provide some respite. You need time to rejuvenate your spirit. Remember to spend time on YOU. Do something you love, meet with friends, go to church or temple, get outside and play golf, whatever it is that nourishes your soul, make the time and do it!
Living a healthy lifestyle can only provide you with benefits. It’s never too late to make healthy decisions, your memories may thank you for it.
Karen Campbell is a Geriatric Care Manager and founder of Innovative Aging. Geriatric Care Managers work with elders, individuals with disabilities, and their loved ones to evaluate their needs and provide solutions. To learn more please visit www.innovativeagingllc.com.
