The term “anti-aging” has become ubiquitous in our society as we push for everlasting youth. I consider it a dirty word because it prevents us from embracing aging as a natural part of life and entices us to believe in products and procedures that are full of empty promises. Every moment that we get to be alive, that we get to age, is a precious gift. And we can make sure that we do a few proven things to treasure this gift of life without trying to reverse the clock.
This month we’ll talk about dementia, which is a decline in memory along with other problems such as decrease in decision making abilities and changes in mood and behavior. Studies have shown that the same things that keep our hearts healthy are also responsible for keeping our brains healthy. It should come as no surprise that the stuff we’ve known all long as being good for us is actually good for us.
Physical Activity: Regular exercise can help reduce Alzheimer’s dementia risk by up to 50%. If your current physical activity consists of walking to the fridge, don’t despair. Start slow with a 10 minute walk per day and work your way up slowly to 30-40 minutes per day.
Healthy Eating: The Mediterranean diet, which is a diet rich in vegetables, whole grains, beans, nuts and lean proteins has been shown to improve cognition and reduce the risk of dementia. Omega-3 fatty acids from fish are also beneficial for brain health, although the same has not been confirmed with fish oil supplements. So add three servings of fatty fish such as salmon, mackerel or sardines a week to your diet to help preserve brain health. Canned fish is just fine.
Good Sleep: Poor sleep has been associated with abnormal brain protein plaques found in Alzheimer’s dementia. Good quality sleep rejuvenates the brain and reduces cognitive decline. So turn off that TV, silence your phone, lay off caffeine in the evening, and turn on some soothing music or pick up a relaxing book for a good night’s sleep.
Mental Stimulation: The old adage, use it or lose it, certainly plays a role here. Learning something new like a new language, developing a skill such as woodworking or starting a hobby such as painting are ways to continually challenge our brains throughout our lives. Playing board games and solving puzzles are other activities that are both stimulating and entertaining.
Social Connections: People with the strongest ties to family and friends and those who are actively engaged in their community have the lowest risk of dementia. In a place like Hideaway, there are ample opportunities to seek out social connections. If you are an introvert who finds it difficult to form relationships, then a good way to get started would be to join a group or a club where you can meet like-minded people easily.
Stress Reduction: Stress is associated with all kinds of badness, both physical and mental. Constant stress can lead to memory deficits. Learn to let go and focus on the positive to reduce stress. Regular exercise and meditation can also help you relax and restore your sense of wellbeing.
While the above are classic measures for reducing the risk of dementia, recent studies have shown that people with hearing loss have a greater decline in cognitive function. So if you notice you’re asking people to repeat themselves or if you’re turning up the volume on your TV, get a hearing test. One way to maintain your cognition may be as simple as getting hearing aids.