Adopting Brain-Healthy Behaviours Can Help Older Adults Stave Off Dementia and Cognitive Decline
by Jessica Merrel WriterAs per estimates, the
number of people aged 65 and older living with Alzheimer’s is expected to rise from
the current 5.8 million to 13.8 million by 2050. But research holds promise to
improve and protect brain health and possibly stave off dementia and slow
cognitive decline.
Lifestyle- in terms
of what you eat and drink, how much you exercise, how well you sleep, the way
you socialize, and how you manage stress- are all critically important to your
brain health. Here are recommendations that will help you navigate your journey
to brain health. Read on:
Physical Exercise- People who exercise regularly have a lower risk of
developing Alzheimer’s disease or other forms of dementia. Exercise offers
protective benefits to your mental health, in fact, walking has been found to
give your brain health a big boost.
Walking produces large pressure waves in the body that significantly
increases blood flow to the brain, which helps maintain health and cognitive
function.
Adequate Sleep- Numerous studies conducted over the past few decades
have linked sleep disturbances to poor brain health. The key to preventing brain
decline is by getting adequate sleep, which you can ensure by establishing a
pattern for sleeping, keeping your room dark and cool, and avoiding heavy
eating or drinking before bedtime. It is just as important to consult your
physician for any daytime sleepiness and whether you should be screened for
sleep apnea. According to researchers, obstructive sleep apnea (sleep condition
that causes brief periods of partial or complete stoppage of breathing) is
associated with higher rates of cognitive impairment.
Nuts-
Healthy and balanced diet definitely promotes brain health, but a study says
that monounsaturated fatty acids, which are nutrients found in olive oils,
nuts and avocados, may hold the key to having a healthy brain. For a
brain-boosting diet, focus on fresh foods (it is best to follow the
Mediterranean diet, which is linked to protecting long-term brain health), and
stay away from additives, including processed foods, trans fats, and added
sugars.
Keep your Blood Sugar in Check- Several studies have established the connection
between high blood sugar and lower brain functioning. Manage your blood sugar
by controlling your portion sizes at meals, staying hydrated (as drinking water
flushes out toxins and removes blood sugars from your kidney), and watching
your symptoms, including increased headaches, tiredness, blurred vision, and/or
trips to the bathroom to urinate- these indicate low blood sugar levels.
Keep your Heart in Good Shape- According to the American Heart Association, risk
factors that cause heart disease are also major contributors to late-life
cognitive impairment and Alzheimer's disease. This connection can be attributed
to adequate blood flow that both the heart and brain require to function
properly. Regular physical exercise, stress management, avoiding tobacco
products, improving diet- are essential for maintaining good heart health.
Make sure you get
plenty of Vitamin C, practice yoga and mindfulness medication, and if you
cannot do without coffee it’s time you break up with it.
Cognitive Activities to Improve Brain Health:
1.
Read
a book
2.
Sign
up for a class (learn a new language, computer, cooking)
3.
Solve
crossword puzzles
4.
Play
board games
5.
Socialize
The best way to keep
older adults safe at home is by considering in-home care. Make sure to speak to
a senior
care of Charlotte, NC
advisor before taking any decision.
For more info, check
out: https://www.arogahomecare.com
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Created on May 15th 2020 11:21. Viewed 346 times.