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Did you know that about one in five seniors over the age of 65 have mild cognitive impairment? That’s according to the American Psychological Association, which says the condition “exists between the cognitive changes of normal aging and dementia.”
In other words, it’s not unusual to forget where you put the car keys or get confused while balancing the checkbook. Everyone does this from time to time. But if things like this happen more and more often or become more severe, mild cognitive impairment, also known as MCI, might be the cause.
Though not everyone with cognitive impairment will develop dementia, it does tend to be an initial sign of things to come. One study found that about 65% of those who were diagnosed with cognitive impairment eventually progressed to dementia.1
The great news is that there are ways to reduce your risk of developing MCI and dementia. And some of those ways are simple lifestyle changes. Let’s dive in!
Protecting Yourself from Dementia
Over the years scientists have discovered a variety of ways you can slow down cognitive impairment and reduce your risk of developing dementia.
Let’s start with “Life’s Essential Eight.” That’s what the American Heart Association has dubbed the eight factors that focus on the health of your heart.
Why does heart health matter for your brain? The vascular system that goes through the brain brings oxygenated blood to every cell to help them work properly. When that blood flow is compromised in some way, the brain can suffer. Cognitive decline and dementia can be one of the consequences.2
To help keep the blood flowing well through your body and your brain, keep these tips in mind.
1. Control your blood pressure. High blood pressure can do damage to the veins and arteries over time, and that can make it difficult for the blood to pump through the body as it should. Hypertension is also linked to vascular dementia, which is a type of impairment that results from long-term compromised blood flow to the brain.
2. Control your cholesterol levels. If there is too much cholesterol in your blood, it can be deposited as plaque in the arteries, which narrows the vessels and leads to difficulty with blood flow. This is something that builds up over time and can eventually result in heart attack or stroke. It can also result in dementia as blood flow slows down over time.
3. Control your blood sugar levels. If your blood sugar levels stay high over time, you can eventually suffer from a variety of problems, including issues with your kidneys, eyes, heart, and nerves. But did you know that high blood sugar levels can also affect the tiniest blood vessels in your brain? If you have diabetes, keeping those numbers under control can keep you healthier in every way.
4. Control your weight. Studies have linked obesity and being overweight with a greater risk of dementia and other cognitive impairment. Besides protecting your brain health, maintaining a healthy weight can also affect other parts of your life, such as reducing your risk of diabetes.
5. Get plenty of physical activity. The World Health Organization recommends seniors get 150 minutes of moderate physical activity every day. Most people choose to break that down into about 30 minutes of exercise each day, five days a week.3 But anything that keeps you from being sedentary is a good thing, so make a point of moving around often to keep the blood flowing properly.
6. Eat the right things. Now is the time to look into the Mediterranean Diet, which numerous studies have proven is great for not only your heart and overall health, but can specifically stave off cognitive decline and even boost your memory and the processing ability of your brain. The MIND Diet - Mediterranean-DASH Intervention for Neurodegenerative Delay – is a modified version that specifically focuses on brain health.
7. Get good sleep. Most people need between seven and nine hours of sleep each night to function at their best. The brain repairs itself as you sleep, so if you aren’t getting enough or your sleep is broken, your brain will likely begin to suffer. That can lead to cognitive impairment. Besides that, a lack of sleep can put you at a greater risk of falls and other injuries. Though a personal alarm button can help keep you safe, you should also talk with your doctor about getting the amount of sleep you need.
8. Don’t smoke. Though it’s been said time and time again, it bears repeating: Smoking affects every part of your body in a negative way, including boosting your risk of developing dementia. But studies have shown that if you quit, your body and brain welcome the opportunity to repair themselves. That means that when you stop smoking, your risk of dementia can diminish to the same as what anyone else might face. And remember, vaping is just as dangerous.
Other Ways to Battle Cognitive Decline and Dementia
Though following this list is a stellar path to better health, there are even more things you can do to reduce your risks of problems with memory and cognition. Here are a few of them:
· Build social circles. Isolation and loneliness are notoriously bad for seniors and some studies have linked being alone to developing dementia and other cognitive impairments. Reach out to friends and family, and build new connections through your local senior center, volunteer groups, and more.
· Check your hearing. Did you know that hearing aids might actually help improve your memory? The gradual hearing loss that comes naturally with age might be linked to cognitive decline, so now is a great time for a screening test.
· Stay safe. A fall can lead to severe injuries, including broken bones or a traumatic brain injury. With a brain injury, all bets are off – there’s no clear way to know just how bad that will be and how it will affect your long-term cognition. Getting fast medical care can improve your chances of a good outcome, so a medical alert system with fall detection is a fantastic idea.
· Drink only in moderation. Alcohol is tricky when it comes to health. Some studies show that light alcohol consumption – such as a glass of red wine with dinner – can actually protect you from cognitive decline. But more than that can have the opposite effect and lead to serious health consequences. If you choose to imbibe, do so wisely.
· Get help for depression. If you are dealing with depression, reach out for help. Depression is a well-known risk factor for dementia and it can lead to other problems as well, such as sleep disorders and anxiety. Getting help can make you feel better right now and later.
· Learn as much as you can. Education can keep your mind moving, and that can strengthen the neural connections in the brain. You can learn in whatever way is best for you – take an online class, read a book, watch a documentary, work a crossword puzzle, attend a lecture, and so much more. And it’s never too late to learn!
· Keep chronic conditions under control. You already know to control cholesterol, blood pressure, and diabetes, but there are other chronic health issues that need your attention. When you get a diagnosis of any sort, talk to your doctor not only about how it might affect your brain health, but also how the medications for the conditions can affect you.
Get Started Right Now
Though it’s best to begin protecting your brain at an early age, it doesn’t matter how old you are; your cognitive ability can be improved or protected at any time, so start right now to reach for better health. If you can do all of the things on this list, great! But even focusing on one or two can make a difference.
If you find that it’s hard to get motivated, reach out to a friend or family member who will take the journey to better health with you. Using the “buddy system” can go a long way toward holding each other accountable and making sure that the new habits stick.
Staying safe through your golden years is also a very important part of brain health. Studies have shown that those who have a serious fall that results in a hip fracture might actually live shorter lives than those who don’t have that medical challenge. And of course, a traumatic brain injury that occurs if you hit your head on the way down can lead to very serious issues.
If you do suffer a fall, getting help immediately can lead to a better medical outcome. That’s because you avoid the “long lie” – that’s what doctors define as lying on the floor for an hour or longer while you wait for help to arrive. The use of a medical alert bracelet or wristband can help ensure that you don’t have to wait. Simply press the button and a trained professional will be on the line in moments, poised to assist you with whatever you need.
