Dementia and Alzheimer's disease are a leading cause of death in older Americans. It's estimated around 6.9 million adults aged 65 or older have Alzheimer's, and that number is projected to grow as the population ages.
Dementia causes memory loss and impairs individuals’ ability to interact with the world, eventually resulting in death. It's a morbid and pressing concern for millions of Americans who are caring for or mourning the loss of their loved ones.
With such a profound, negative impact, it's only natural to wonder and hope for ways to delay or prevent dementia and Alzheimer's. While research is still in the early stages, some evidence shows it's possible to reduce your risk of developing these cognitive conditions.
Today, we'll explore what dementia and Alzheimer's disease are, what causes them, and steps you can take to reduce your risk of developing Alzheimer's and dementia.
If you're concerned or caring for a loved one who is experiencing symptoms of dementia and Alzheimer's, consider looking for professional long-term care. LTC News has a tool to help you find high-quality long-term care and memory care in your or your loved one's area.
What Is Dementia and Alzheimer’s Disease?
Dementia is an umbrella term that describes cognitive and memory-related illnesses. The most common type of dementia is Alzheimer's disease, making up 60-80% of all dementia cases.
Several other types of dementia and related brain disorders are less common, including, but not limited to:
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Lewy body dementia
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Vascular dementia
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Frontotemporal dementia
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Mixed dementia
Dementia and Alzheimer's affects every aspect of an individual's life. It impairs their memory, which may cause them to repeat themselves or create confusion in everyday situations. Affected individuals may experience paranoia and delusions or lose the ability to hold a conversation.
In severe cases, individuals with dementia may endanger themselves with unpredictable, confused, or irrational behavior and speech patterns. It's common for those severely affected to forget where they are and the people closest to them, often mistaking loved ones for different people or simply not recognizing them at all.
It's a saddening, debilitating, incurable condition that requires ongoing long-term care and takes an immense toll on the affected individual's loved ones.
What Causes Alzheimer’s and Dementia?
Scientists and doctors don't completely understand what causes dementia and Alzheimer's. However, they do know the patterns observed in affected individual's brains.
Individuals with Alzheimer's have an abnormal surplus of beta-amyloid in their brains. This protein is toxic to brain cells and builds up like a plaque, disrupting cell function. Beta-amyloid is thought to be one of the key causes of Alzheimer's.
Researchers also know certain people may be more at risk of developing dementia and Alzheimer's than others. For instance, Alzheimer's almost exclusively affects older adults, with the vast majority of those suffering being over the age of 65 and an even greater percentage over the age of 75.
While these aren't necessarily causes of dementia, the following list is thought to be dementia's greatest risk factors:
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Old age.
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Genetics, such as a family history of Alzheimer's or dementia.
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Ethnicity, African American, and Indigenous groups may have a higher risk.
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Vascular diseases.
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High blood pressure or hypertension.
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Diabetes or those with unmanaged blood sugar levels.
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Individuals with a history of poor lifestyle choices.
Dementia is not a normal part of aging despite it being a common condition. With that in mind, there may be some ways to reduce your risk of developing dementia.
6 Ways To Reduce Your Risk of Dementia and Alzheimer’s
Currently, there is no way to completely delay or prevent dementia and Alzheimer's. Scientists can only make recommendations based on reducing your risk of developing the disease.
Taking steps to reduce your risk of dementia and better your overall health is important at any age, but it's essential for those in their 50s and 60s.
Leading dementia research shows that beta-amyloids, the toxins that are thought to cause Alzheimer's, can start building up in the brain one to two decades before symptoms of Alzheimer's occur. Research also suggests that once beta-amyloids build up enough to cause symptoms, the damage could be irreversible.
The biggest risk factor for Alzheimer's is age, with 73% of those with Alzheimer's being aged 75 or older. This means those in their 50s and 60s may still have a chance of delaying or preventing Alzheimer's by implementing healthier habits.
ONE: Get Quality Sleep
Sleep duration and quality are prominent predictors of dementia and other health issues. Multiple studies have discovered a connection between good-quality sleep, healthy memory, and longevity.
On the opposite side of the spectrum, poor sleep or sleeping habits have been directly linked to dementia and a shortened lifespan. Studies found that individuals sleeping less than five hours regularly were two times more likely to develop dementia than individuals getting six to eight hours of sleep each night.
But why does sleep matter? Earlier, we discussed the beta-amyloid protein and its effects on brain cells. Good quality, deep sleep can clear or reduce the build-up of this toxin and improve overall brain health.
In addition, getting quality rest helps reduce stress, another huge predictor of dementia. Good quality sleep can help improve almost all areas of life, but especially in brain function and risk of other neurological conditions.
So, how do you get better quality sleep at night? Here are a few sleep hygiene tips to follow:
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Create a sleep routine. Going to bed and waking up at the same time each day can help you fall asleep and wake up easier.
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Pay attention to light. Getting sunlight during the day can help regulate your circadian rhythm, and blocking out light at night can help with melatonin production, the hormone that regulates sleep.
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Research your medications. A sleeping aid can be tempting, especially if you struggle to fall asleep each night. However, sleeping aids may reduce the sleep quality you get each night. In addition, some medications may alter sleep habits or inhibit sleep. In these cases, you should ask your doctor about switching to a different medication or adjusting the time of day you take the medication.
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Move your body throughout the day. The more you exercise throughout the day, the better you sleep at night.
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Avoid big meals or excessive sugar before bed. Eating a lot of food, especially foods high in sugar can make it harder to fall asleep.
TWO: Take Care of Your Mental Health and Manage Stress
Emotional well-being and stress also play a role in dementia. When we experience stress, our body releases cortisol, which affects memory and immune function. Prolonged stress can weaken the immune system, which makes it more susceptible to the toxins that cause dementia.
However, stress is also a normal and natural part of the human experience. There's no realistic way to cut out all stressors from our lives, but there are ways we can reduce stress:
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Set boundaries. Focus on what you can control by setting boundaries with the people and responsibilities in your life.
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Communicate your stress. Whether it's with friends or a therapist, talking about what is stressing you out is a crucial part of feeling better.
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Learn how to regulate. When we experience stress, finding our way back to normal can be difficult. Different coping mechanisms work for different people. Some people need a hug, while others need alone time. Deep breathing and yoga work for some, while others may need to go for a run to release their excess energy.
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Adjust your life if possible. Making bigger lifestyle adjustments such as eating healthier, drinking or smoking less, and spending more time on hobbies or with friends can lower stress levels. Over time, these adjustments can have a profound positive impact on your life and health.
THREE: Stabilize Underlying Conditions
Underlying conditions such as diabetes, high blood pressure, high cholesterol, or other vascular problems have been linked to dementia.
The connection between diabetes and dementia is particularly interesting. Some people refer to Alzheimer's as type 3 diabetes or diabetes of the brain.
Impaired insulin signaling (a key factor in diabetes) may also impact the ability to regulate the amount of beta-amyloid in our brains. Studies suggest a deeper connection between insulin troubles and cognitive function.
However, it's not all doom and gloom if you do have a chronic health condition. Keeping your underlying conditions stable and well-managed can reduce the risk of dementia.
Here are a few steps you can take to ensure your health is stable:
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See your doctor regularly. It's essential to attend regular check-ups and contact your primary care doctor each time you have a health scare. Working with your doctor on a regular basis can help you stay on top of your condition and customize your care plan based on your most recent health changes and experiences.
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Monitor your levels at home. Consistent blood sugar levels and insulin monitoring are essential for maintaining good health in conditions like diabetes.
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Do your own research. While the internet might not have all the answers, it can definitely have some useful advice. Research lifestyle adjustments, diets, or exercises that target your condition.
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Take your medications. Staying on top of medications each day can help stabilize chronic conditions.
FOUR: Keep Your Mind Stimulated and Challenged
The brain and body are malleable and adaptable. For example, if you don’t exercise your arm muscles regularly, you may not be able to lift heavy weights, even if you could in the past.
Your brain works the same way. If you don’t nurture the connections and brain pathways within your mind, it makes it harder to problem-solve or think critically. The more you use your mind, practice problem-solving skills, and learn new skills, the stronger and more connected your mind will become.
Research suggests that cognitive stimulation can delay the progression of dementia symptoms. This is especially true for individuals with less severe symptoms or in the early stages of dementia.
Here are a few ways to keep your mind sharp:
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Memory games, puzzles, or board games like chess.
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Learning or practicing a new language.
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Reading books.
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Learning a new skill like sewing, crafts, or painting.
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Practicing meditation or yoga.
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Learning or practicing a new musical instrument.
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Attending an educational class.
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Socializing regularly.
FIVE: Take Care of Your Hearing
New research demonstrates a connection between hearing loss and dementia, and some scientists believe hearing loss could cause dementia.
Hearing loss is associated with isolation and brain strain, both of which can make it harder for your body to fight off dementia. In addition, hearing loss is also associated with a higher risk of falls, depression, and rate of hospitalization.
So, what can you do to get ahead of hearing loss? Here are a few tips:
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Take vitamins and eat right. Getting your daily nutrients through healthy eating or supplements has been shown to improve hearing function.
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Avoid cleaning your ears with cotton swabs. While it may feel satisfying to have ears free of wax, products like cotton swabs can actually be very harmful to your ears, creating a build-up of wax and potentially worsening hearing loss.
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Consider hearing aids. If you've already experienced hearing loss, don't be afraid to try out a hearing aid. While it might take some getting used to, being able to hear again can help you continue to live independently.
SIX: Maintain a Healthy Lifestyle
Leading a healthy lifestyle will always help you long-term, especially when it comes to cognitive decline. The prevalence of health problems is often a direct reflection of the way we treat our bodies.
A study on dementia patients showed that those who made positive lifestyle changes were more likely to improve their cognition or, at the very least, maintain the same level of cognition as they started the study. On the other hand, those who did not make lifestyle adjustments mostly experienced more cognitive decline.
Most of us know that living a healthier lifestyle makes a difference, but implementing these changes can be difficult. Here are a few things you can do to make the transition easier:
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Create a healthy diet. You can eat healthier by cutting out processed foods like frozen meals or fast food. Replacing these processed foods with more fruits, vegetables, and legumes can help you get more nutrients and feel better.
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Get regular exercise. Exercising a few times a week, ideally 30 minutes of movement each day, can help immensely. Even something as simple as going for daily walks can be beneficial.
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Stopping or reducing tobacco use.
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Stopping or reducing alcohol consumption.
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Stop drinking sodas or other sugary drinks.
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Get outside into the sun or into a green space each day.
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See friends or family regularly. Social isolation is a huge problem among seniors. However, social engagement and connection can help reduce stress, fight against depression, and build positive connections in the brain, leading to overall improved health. Making an effort to be more social, even just once a week, can be greatly beneficial.
Recap: How To Delay and Prevent Alzheimer’s and Dementia
There's no simple, easy way or one-pill fix to delay or prevent dementia. However, through a combination of lifestyle changes and health awareness, you can reduce your chances of developing Alzheimer's and dementia.
The earlier you start preparing for dementia, the better your chances are. The best ways to reduce your risk of dementia are to get quality sleep, socialize, take care of underlying conditions, and live an overall healthy lifestyle.
LTC News offers several educational resources on long-term care and caregiving. If your loved one is experiencing symptoms of dementia and you're finding yourself in a caregiving role, here are a few articles that could help:
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What Is Alzheimer’s Disease: Causes, Stages, and Treatment – Alzheimer’s disease is a type of dementia that causes debilitating cognitive impairment. This article explores the causes, stages, and treatment options for those with Alzheimer’s disease.
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Caregiving 101: Types of Caregiving and Selecting a Caregiver – This article explains the different types of caregivers and how you can choose the best one for your loved one.
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The Long-Term Care Spectrum: From Independent Living to Skilled Nursing – This article discusses each type of long-term care, including facility, community-based, and home care options.
- How to Get Paid as a Family Caregiver – Many family caregivers struggle to make ends meet between missing work to fulfill caregiving responsibilities and covering their loved one's expenses. Some states and programs offer compensation for family caregivers.