Do you fear aging? With
the prevalence of dementia increasing, many people fear getting old. Thanks to
medical advancements, our bodies are living longer, but what about our minds?
By 2060, it’s estimated that 14 million people in the U.S. will have
Alzheimer’s disease, the most common form of dementia.
But before you resign
yourself to the same fate as your parents or grandparents, there’s good news.
Recent studies show that a healthy lifestyle could lower your risk of dementia and cognitive decline, even if
you have high genetic risk.
When it comes to brain
health, the choices you make today matter.
What
makes a brain-healthy lifestyle?
We often talk about
“healthy lifestyle” in terms of losing weight or fending off chronic disease,
but many people lack awareness of the connection between their lifestyle and
their risk of Alzheimer’s and other types of dementia.
Research indicates that
living a healthy lifestyle can significantly reduce your risk of developing
dementia. Your daily habits and choices — from your diet, to stress levels, to
sleep, to exercise — play a tremendous role in reducing cognitive decline as
you age. This connection can’t be stressed enough. I discuss this with every
patient I see.
Your daily habits and
choices — from your diet, to stress levels, to sleep, to exercise — play a
tremendous role in reducing cognitive decline as you age.
There are risk factor
genes, like apolipoprotein E4, that can increase your risk of developing
late-onset Alzheimer’s disease. However, that does not mean that you will definitely
develop the disease. It’s significant to note this recent study’s finding that
even among people with a high genetic risk, those who maintained a healthy
lifestyle were less likely to develop dementia later in life. It is important
to be aware of these findings to understand the importance of living a healthy
lifestyle.
When it comes to fending
off Alzheimer’s, we can’t focus solely on our brains. The same principle stands
for heart health, cancer care, mental health, chronic disease and any other medical
condition. Your body is a complicated organism, with many connections and
nuances that you don’t even realize — fortunately, living an active, balanced
lifestyle goes a long way in improving your health in many of these areas.
It’s never too early to
get started living a brain-healthy lifestyle. Research indicates that the
changes associated with Alzheimer’s disease actually begin 10-20 years prior to
symptoms! It is important to act now.
Everything from your
relationships to your diet matters. Balancing these factors can empower you to
live a healthy life as you age.
Work
your brain.
Did you know you can
actually improve your memory and brain health? New neurotransmitter connections
can be made by training the brain, at any age. Challenge your brain to solve
puzzles, learn new skills or memorize poems.
Stay
socially engaged.
Research shows that maintaining strong relationships helps
protect your brain as you age. Make time for social interaction, get involved
in group activities and stay plugged in to the world around you.
Keep
your body moving.
The health perks of exercise aren’t just physical. Exercising
regularly also helps keep your brain healthy as you age. Need ideas? Try yoga or running, or sign up for a group class at your
local gym.
Follow
the MIND diet.
As with virtually any
health condition, food plays an important role. Following the MIND diet has been proven to reduce the
risk of Alzheimer’s. Try incorporating more nuts, berries, fish, vegetables and
leafy grains into your diet.
Take
control of cardiovascular risk factors.
Your heart health and
your brain health are closely tied. Talk to your doctor about your risk for heart disease.
Prioritize
sleep.
It’s easy to let sleep
take a backburner when your schedule gets busy. But depriving your body of rest has serious
ramifications for your physical and mental health.
Keep
stress levels low.
We could all stand to be
a little bit less stressed, don’t you think? Reducing stress goes a long way in
keeping your brain healthy.
Avoid
tobacco and limit alcohol.
The dangers of smoking are well documented.
If you smoke, talk to your doctor about how you can break the habit for the
sake of your long-term health.
Worried about your risk
of dementia? Talk to a doctor today.
Authored
by Claudia Padilla, MD, a
behavioral neurologist on the medical staff at Baylor Neuroscience Center’s AT&T Memory Center.
Dr. Padilla specializes in the diagnosis and management of progressive
cognitive and behavioral impairments. She also serves as the research medical
director of the AT&T Memory Center. Get to know Dr. Padilla. View all posts
by Claudia Padilla, MD
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