One medical condition really strikes fear in my heart. I don’t want to subject my family to the anguish of caring for a dementia patient. My Mother suffered from some form of dementia in the last 6 months of her life, and the pain of realizing that you are a stranger to the woman who gave birth to you is real. With that in mind, I share a few ideas for preventing or at least delaying the onset of dementia or Alzheimer’s.
1. Eat a healthy diet. We all know that we are what we eat. Diet affects so many aspects of our lives and can lead to, delay, or even prevent certain diseases from rearing their ugly heads. The correct food intake in a regular diet can help delay or avoid the onset of dementia. Aim for a low-fat, high-fiber diet with plenty of vegetables, fish, whole grains, olive oil and Omega 3 vitamins. Avoid sugars whenever possible.
2. Maintain a healthy weight. Being overweight contributes to numerous health issues and could contribute to dementia. Eat healthy and keep your weight within a normal range for your body type.
3. Get regular exercise. At least 2 1/2 to 3 hours a week is recommended. Exercise can be as simple as walking or swimming, or you could join a Tai Chi or pilates class. Any kind of balance or coordination classes would be helpful. Light to medium weight lifting improves brain health and also builds muscle mass. Just remember to start any new exercise slowly and gradually build up to the desired intensity level.
4. Control alcohol intake. It goes without saying that alcohol affects the brain.
5. Get regular mental stimulation. Studies have shown that continuing to exercise your brain helps ward off dementia. Take a class, study a foreign language. learn something new, play a musical instrument, read books or use a computer regularly. I am continually learning new computer skills and hope I never lose interest in it. Vary your mental activities to create new brain pathways.
6. Manage stress. Events and circumstances occur in our lives to cause stress. It is difficult to avoid. But how you manage the stress is the key to good mental health. Schedule relaxing activities in your daily routine. Practice deep breathing. Prayer or medication can help. Make time for regular fun activities.
7. Don’t smoke! Smoking leads to all sorts of health problems and any addiction is stressful on the body. Get help if needed and stop smoking.
8. Get quality sleep. Set a regular sleep routine. Go to bed at the same time and get up at the same time each day. Create a relaxing bedtime ritual that works for you. If you still cannot sleep, you may want to be screened for sleep apnea at a certified sleep center.
9. Get a pet. If you don’t already own a pet, consider adding a dog, cat or bird to your life. Studies have shown that owning a pet enhances the lives of seniors over 60 and gives them a reason to get out of bed each morning. The devotion of a pet is a sure stress reliever.
10. Maintain an active social life. Being around other people enhances our brain health. Volunteer for a cause that interests you. Join a club; take group classes; connect with others on Facebook; get to know people at your local senior centers. Meet your neighbors and invite them over for coffee.
