Q: What can I do to help prevent dementia as I age?
A: There is always something we can do to be healthier and lower our risk factors for dementia. It is never too late to make a positive change in your health.
I recently attended the Senior Congress Senior Congress XX features speakers on a variety of topics geared for seniors. This year included the topic of Challenging Dementia and was presented by Linda Ercoli, PhD, Interim Director, UCLA Longevity Center, UCLA Semel Institute for Neuroscience & Human Behavior.
Her main message was that challenging dementia is not a spectator sport. I love this message because we all have the power to be proactive in our own health and future. It is easy to become complacent and feel that life happens “to” us rather than recognizing that we can have control over more than we realize in our day to day.
She reviewed the six pillars of lifestyle medicine and how they relate to our brain health. These include stress reduction, physical exercise, avoiding risky substances, nutrition, sleep, and social connection.
My guess is that these categories are not a surprise to anyone. The key is realizing that they all have a profound effect on our brain health and have the ability to delay memory loss. Any delay or slowing of cognitive decline is important for quality of life and to extend our independence.
Memory loss is one of the top listed fears of older adults. Rather than allowing fear to paralyze you, use it to motivate you to take some steps for your brain health now.
There are many ways to work on your health in each of these categories. I will list a few options in this column, but each person needs to find what works for them. Keep it simple by starting with small goals that you can attain and add to them as you grow your confidence.
Work on reducing your stress by identifying the main source and finding ways to get support. Some ideas of things you can do are to use relaxation techniques, schedule activities you enjoy, or even just enjoy the outdoors.
Increase your physical exercise and incorporate movement into your daily routine. Take the farthest parking space to get more steps in, meet a friend to walk at the park, or consider a group exercise class to keep motivated and bring in the benefit of socialization.
Avoid risky substances and focus on fueling your body with good nutrition. Try and reduce your intake of processed foods. Increase your whole grains and reduce your salt.
Pay attention to your sleep patterns and create a calming bedtime routine to set up your night for successful sleep. Considering journaling before bed and shutting all screens off at least an hour before your sleep.
Increasing your social connections provides fulfillment, increases life satisfaction, and reduces the risk of dementia. Prioritize the friendships that help you feel supported and seen. Reach out to create new connections and allow yourself to be genuine and honest in your relationships.
At another program recently I heard a quote that I loved. It is a Chinese proverb, and it says, “The best time to plant a tree was 20 years ago. The second best time is now.” Start today by taking steps to improve your health.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
