Surprisingly, Alzheimer’s can strike at any age, but most patients are 65 and older. Women comprise two-thirds of sufferers, clocking in at more than 3 million. Because of the aging United States population, the number of people with Alzheimer’s disease and other dementias is growing. In 10 years, the number is estimated to top 7 million people, an increase of 40 percent from today’s figures.
While there is promising research that hints at potential cures or alleviation on the horizon, there are no guarantees that anything will reach the segment of the population that needs it most in their lifetimes. Thus, it’s important to focus on the things that will preserve memory and sharpen reasoning as a way to stave off the effects of cognitive impairment.
Some suggestions are intuitive, such as eating right and getting more exercise. Others are less clear and may surprise those who think that there’s really nothing to be done other than trying to cope.
Stay Active
Of all the things that can be done, staying active both physically and socially ranks near the top of most lists. Aerobic and other physical activities have been linked to reduced risk of dementia in participants. People who average 30 minutes of aerobic exercise five times per week seem to improve the ability to reason. Even those who already have a bit of impairment show improvement once they get on a program. While walking and other activities are a step in the right direction, activities that truly work the body like sports activities are shown to have a greater benefit than mild exercise.
Along with exercise, staying connected to the wider world seems to help with dementia issues. There are clinical studies dating back several decades that strong, satisfactory relationships are a keystone of staving off mental impairment.
Similarly, those who engage in stimulation like chess, playing music, or learning new things like languages or business techniques tend to be sharper than those who don’t. Physical activities have been shown to have better effects than things like crossword puzzles, but any stimulation – even playing cards with friends – may be key to combating mental declines.
Finally, eating right plays a big part in maintaining good physical and mental health. A Mediterranean diet, which means lots of vegetables, fruit, legumes, whole grains and fish, is highly recommended. There are many studies that show such a diet can play a role in reducing the risk of dementia.
No matter what age you are, the formula of diet and exercise is a great way to feel better overall, which usually helps the mental aspects of aging.
Helpful Hints
The general categories of diet and exercise have many sub-groups, all of which contain tricks that may help you beat the cognitive decline of your peers. Here are six things that may lead to greater brain health.
1) Smart Snacking – Highly processed cheese foods and other salty and non-nutritious foods may play havoc with your system. It's much better to focus on things that will give you a boost without turning you into a sugar-craving, carb-loaded zombie. When the urge to snack hits, try some nuts (almonds and walnuts are great choices – the omega-3 fatty acids in walnuts and almonds can calm inflammation that causes brain cell death and improves cognition), blueberries (rich in antioxidants) or any fruit instead of the candy bar or other sugary treats. The key is boosting your body and lowering your consumption of sugar.
2) Stop and Smell the Roses – If you have a pet, make a habit of going for long, reflective walks. Drink in the beauty of nature or the activity of the city, enjoying them while keeping your body moving and blood flowing. One trick is to attempt to look at things with peripheral vision – if you do it often enough, you will stimulate your eye muscles and brain to fire up those neurons.
3) Volunteer – Having a purpose in life and a larger connection to society beyond your immediate circle has been shown to help with motivation on all levels, thus improving your mental agility. The hospital, the library, the museum and certainly the public school systems all need people who are willing to pitch in on all sorts of tasks. You’ll learn new things, meet new people and enjoy the feeling of giving back that comes with being a volunteer. It’s also important to move outside your normal range of tasks and take on new challenges. Studies have shown that learning is an important part of mental growth, and being in a new environment and meeting new tasks head-on definitely can contribute to new paths.
4) Do something to relieve stress – While exercise is a great way to blow off steam, there are other things that can be done to sharpen focus and bring new stimulation to your life. Meditation is a great form of relaxation that comes with the added bonus of removing layers of tiredness and heightening your alertness. You’ll have more energy and less drag with just 20 minutes in the morning and/or evening. It’s also good to talk to people about your concerns and issues. If that’s not possible with family, then certainly there are online forums and other outreach centers that can provide a potential outlet.
5) Keep structure in your life – As families change and job responsibilities fade with the passing of time, it’s easy to fall into a routine that does not frame your activities. While you don’t have to follow a military precision in your habits, going to bed at a regular time, taking regular meal breaks, providing time for recreation, maintaining contact with friends and family, and particularly spending time on pets and their needs can make a world of difference in your ability to stay sharp.
6) Refresh your environment – If you haven’t changed your home’s décor in some time, you might try moving things around a bit just to get a different perspective on life. Open a window, put your favorite chair in a different place and declutter the objects that are just taking up space. It’ll bring some new perspective and perhaps take a load off the mind that’s overloaded with details. Making changes can stimulate the brain and lead to positive growth and change.
Whatever path you choose, keep in mind that forgetting where you put your keys on any particular day is not a sign that you’re on a slippery slope to dementia. Everyone forgets things from time to time, but instituting just a few positive changes in your life can go a long way toward helping your mental health.