As you know, we are not getting younger! And, although I encourage all of us to embrace aging, I do want us to do what we can to help make the later years more enjoyable. That has usually included eating well and moving. However, lately, I have been exposed to friends who have family members with either dementia or Alzheimer's. This has encouraged me to want to learn more about preventative measures so we add a few things to our daily lives to discourage it. Dementia seemed to be so common in females so I wanted to get some facts.
Dementia, as we know it, is a term that encompasses a range of cognitive impairments affecting memory, thinking, and social abilities.
Here is what I found:
Facts:
Currently, around 50 million people worldwide are living with dementia, with nearly 10 million new cases reported each year.
By 2030, it is estimated that the number of people living with dementia will exceed 82 million, and by 2050, this number could reach 152 million.
Dementia is not a normal part of aging, but age is the strongest known risk factor. The risk of developing dementia doubles every five years after the age of 65. This is scary. Women are disproportionately affected by dementia, accounting for around two-thirds of those living with the condition.
The higher prevalence in women is partly due to their longer life expectancy compared to men.
Risk Factors:
Age: While dementia can affect younger individuals, the risk increases significantly with age. People over 65 are at a higher risk, and the risk continues to increase with advancing age.
Genetics: A family history of dementia can increase the risk, particularly for certain types such as early-onset familial Alzheimer's disease.
Lifestyle Factors: Unhealthy lifestyle choices, such as smoking, excessive alcohol consumption, lack of physical activity, and a poor diet, can contribute to an increased risk of developing dementia.
Medical Conditions: Chronic conditions like diabetes, high blood pressure, and high cholesterol can increase the risk of dementia.
Brain Health: Previous head injuries, low levels of education, and social isolation have also been linked to an increased risk of dementia.
Symptoms of Dementia:
Memory loss, especially forgetting recently learned information
Difficulty performing familiar tasks
Disorientation, such as getting lost in familiar places
Challenges with language, such as forgetting words or using inappropriate words
Impaired judgment or reasoning
Changes in mood or behavior
Recommended preventative measures (all seem very common for a normal healthy lifestyle).
Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. Omega-3 fatty acids, found in fish like salmon, may be particularly beneficial. We all know this.
Physical Exercise: Regular physical activity can help reduce the risk of dementia. Aim for at least 150 minutes of moderate aerobic activity per week, along with muscle-strengthening exercises. Not a bit surprised.
Mental Stimulation: Engage in activities that challenge your brain, such as puzzles, games, reading, or learning a new skill. This can help keep your mind sharp and agile. Do the puzzles! Do the wordle.
Social Engagement: Maintain strong social connections. Spend time with friends and family, join clubs or groups, or volunteer in your community.
Quality Sleep: Aim for 7-9 hours of good-quality sleep per night to allow your brain to rest and recharge. Remember, rest and repair time!
Stress Management: Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
Limit Alcohol Consumption: Excessive alcohol consumption can increase the risk of dementia. If you drink alcohol, do so in moderation.
Quit Smoking: Smoking is a risk factor for dementia. Quitting smoking can improve your overall health and reduce your risk of developing dementia.
All of these seem very normal and doable for living a healthy lifestyle. None of these were surprising except that I think I might add doing more puzzles and playing more games. My family tries to do game night every few months. My grandmother used to have a puzzle set up at her house that she would work on when she wanted to relax. She said it was soothing.
I love to create calm in my day with flowers. A great stress relief provider!
So, think about what would benefit you and add or delete some of the suggested preventative measures to your daily routine. Remember, it only takes 1% of our daily routine to be 37% in a year! Let’s go.
Have a beautiful day.
Janie
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