A Good Memory May Not Necessarily Have To Be A Distant Memory

Okay, here goes: You’re feeling blessed that your family is healthy, including your 50+ loved ones. Then one day, your husband or wife, both in their 60s, starts to have vision problems. Or, is reaching for names of people and things he or she uses every day. It strikes terror in your heart. You ask yourself, is this the beginning of Alzheimer’s disease, or is it just a “senior moment?” This is the dilemma that many of us are facing.

Dementia or Alzheimer’s are not only heartbreaking diseases, but to some degree may be preventable, or the onset, delayed. Me? I’m not taking anything for granted. Two of my immediate loved ones are ill with both diseases, and I am their caregiver. If my health goes, I’m not certain what I will do. So, I am continuing my 32-year regimen of physical exercise, trying to keep my blood pressure in check, eating more fruits and vegetables, and doing most if not all of what the medical authorities suggest.

By 2050, it’s estimated there will be as many as 16 million Americans living with Alzheimer’s Disease. Every 66 seconds someone in the United States develops Alzheimer’s. One in 3 seniors dies with some form of dementia.

The following tips are recommendations that, at the very least, can help ensure healthy aging, there is no conclusive data that any of them prevents Alzheimer’s Disease or dementia. For more information on healthy aging, visit the National Institute on Aging

Here are just 8 simple steps that we seniors can take to stay healthy as we get older, a component that could stave off memory and cognitive decline.

1. Be physically active – Regular moderate physical exercise can possibly reduce the risk of dementia, raise cardiovascular health, and improve mental well-being. ‘Regular’ means exercising five times each week for 30 minutes each time. Build up to this gradually, but before undertaking any exercise it’s advisable to check with a doctor. Activities could include brisk walking, cycling, swimming, or dancing. One doesn’t have to go to a gym or run a marathon.
2. Stop smoking –It is better to stop smoking sooner (or better still, to never start) but it is never too late to quit. Even those who stop smoking in later life experience benefits to overall health and possible reduction of the risk of dementia.
3. Adopt a healthy diet – A healthy balanced diet includes at least six servings each of fruit and vegetables. Fresh, frozen, and canned fruit and vegetables all count. A healthy diet includes fish at least twice a week, including oily fish (eg mackerel, salmon, sardines) which contains healthy polyunsaturated (omega-3) fatty acids and vitamin D. These foods are part of a ‘Mediterranean’ type of diet, also high in vegetables, fruit and cereals; fats are mainly unsaturated (eg olive oil). It’s advisable to limit sweets and keep an eye on salt intake.
4. Maintain a healthy weight – Keeping to a healthy weight can reduce the risk of type 2 diabetes, stroke, heart disease, and, possibly dementia. Keep an eye on the waistline, as fat around the waist is particularly unhealthy. A good starting point is to follow the advice on physical exercise and maintain a healthy diet.
5. Alcohol contains hidden calories, so be aware of alcohol consumption. Drink alcohol within recommended levels (if at all). If it’s a struggle to cut down, talk to a physician about a support program.
6. Keep mentally active – Keeping mentally active may reduce the risk of dementia. Regular mental activity throughout a person’s lifetime increases the brain’s ability. This helps to build up a ‘cognitive reserve’ and allows the brain to cope better with disease. (This link between brain activity and dementia is sometimes described as ‘Use it or lose it’.) Try learning a new language, doing puzzles (eg word searches, crosswords, Sudoku), playing cards, reading challenging books, or writing letters.
7. Keep socially active – There is emerging evidence that keeping socially engaged and having a supportive social network may reduce dementia risk. It will also make one less prone to depression. Visiting family and friends, looking after grandchildren, traveling, or volunteering all rate high for social engagement.
8. Take control – Managing one’s health can reduce dementia risk. Keep track of weight and monitor blood pressure at home at any time with a simple monitor. If depression is an issue, seek treatment early. It’s important to keep long-term conditions such as diabetes, heart disease, or high blood pressure under control. Follow professional advice about taking medicines and on lifestyle, such as diet and exercise.

We want to hear from you, so feel free to share tips, ideas, and resources for seniors with Grannybooster. Email me, Maris Somerville, at?[email protected]