10 Ways To Reduce Your Risk Of Dementia & 10 Ways To Treat It
Simple Strategies For Mitigating Your Risk Of Dementia And Dealing With Symptoms
More than 55 million people are living with dementia worldwide. Although there is no cure, there are things that can help slow the progression of the disease and help people maintain their mental function. Additionally, there are lifestyle choices you can make to help minimize your chances of developing dementia later in life. Here are 10 ways to reduce your risk of dementia and 10 ways to treat it.
1. Eating A Balanced Diet
Studies have shown high levels of antioxidants to be linked to a lower risk of developing dementia. Additionally, complex carbohydrates that release glucose more slowly have been associated with increased brain health, so aim for more whole grains, fruits, and vegetables.
2. Limiting Alcohol
Drinking a lot of alcohol can increase shrinkage in areas of the brain responsible for memory. Alcohol consumption has been tied to an increased risk of developing dementia.
3. Don't Smoke
Smoking increases your risk of problems in the heart and blood vessels. Problems in these areas have been linked to Alzheimer's disease and vascular dementia.
4. Keeping Physically Active
Evidence suggests being physically inactive increases your risk of developing dementia. Exercise keeps your memory and cognition healthy by increasing oxygen and blood flow to your brain.
5. Managing Blood Pressure
High blood pressure damages blood vessels and reduces blood flow to the brain. This greatly increases the likelihood of developing dementia.
6. Prioritizing Sleep
Research has found getting less than five hours of sleep a night makes you twice as likely to develop dementia compared to those who get six to eight hours of sleep per night. This is because sleep removes toxins from your brain.
7. Staying Socially Connected
Studies suggest that staying socially active later in life decreases your risk of dementia by 30 to 50 percent. It does this by reducing stress and depression and increasing cognitive reserve.
8. Keeping Mentally Active
The brain is a muscle like any other. As such, exercising it with mentally stimulating activities like learning new things, reading, writing, and playing games can help keep it healthy and stave off cognitive decline.
9. Maintaining A Healthy Weight
Obesity has been linked to a 30 percent higher risk of dementia later in life compared to those with a normal weight. This is because obesity can restrict blood flow to the brain, killing cells.
10. Managing Stress
The hormone released when you're stressed, cortisol, has been linked to memory problems and cognitive decline. Stress also affects the immune system and makes you more likely to develop depression and anxiety, all of which play a role in dementia risk.
Now that we've covered some of the ways you can reduce your risk of dementia, let's go over the treatments that can help those who already have it manage symptoms.
1. Cognitive Stimulation Therapy
Cognitive stimulation therapy (CST) are group-based activities aimed at improving cognition, memory, and problem-solving. The activities range from practical things like baking and gardening to puzzles, word games, and discussions.
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2. Making Lifestyle Changes
Staying active and eating a balanced diet continue to be important after dementia has already set in. Taking care of your physical health can help you live with your diagnosis for as long as possible.
3. Taking Medications
Although there is no cure for dementia, there are medications that can help you manage symptoms. The most common drug prescribed is Donepezil. It improves attention and memory by slowing down the destruction of the chemical responsible for sending messages between nerve cells and the brain.
4. Using Memory Aids
Using memory aids like reminder apps, calendars, and to-do lists helps people with dementia maintain a normal life. Installing safety tools around the house like automatic stove shut-offs can also help.
5. Following Structured Routines
Establishing consistent daily routines can help those with dementia avoid confusion. Structured daily pleasant activities like taking a daily walk or tuning into a television program can offer stability and help dementia patients cope with short-term memory loss.
6. Behavioral Therapy
Behavioral therapy helps treat mental health disorders. As depression has been shown to worsen thinking and memory problems, managing it with therapy can help slow the progression of the disease.
7. Counseling
Tailored counseling sessions can help those with dementia cope with the emotional challenges that come with the disease. It can help address the feelings of agitation, depression, and aggression common in the early stages of dementia.
8. Sensory Stimulation
Sensory stimulation is various activities that involve the different senses of touch, smell, sight, and sound like aromatherapy and soothing music. These activities can evoke feelings of calm, increase alertness, and enhance quality of life.
9. Managing Sleep
Creating a calming and consistent bedtime routine is important for those with dementia. Getting adequate sleep can help those with the disease feel less confused and more energetic and coordinated throughout the day.
10. Reminiscence Therapy
Reminiscence therapy helps those with dementia recall events, people, and places from their lives through the use of sight, touch, taste, smell, and sound. It helps by improving well-being and stimulating mental activity.
