Reducing the Risk of Cognitive Decline

The Growing Concern: Alzheimer’s Disease

By 2060, it’s estimated that 14 million people in the U.S. will have Alzheimer’s disease, the most common form of dementia. 

The Power of a Healthy Lifestyle

It’s a scary statistic – but there is good news. Recent studies show that a healthy lifestyle could lower the risk of cognitive decline – even if there’s a high genetic risk. According to alzheimers.gov, a site managed by the National Institute on Aging, taking the following steps may help ward off Alzheimer’s and related dementias. 

Steps to Reduce the Risk of Cognitive Decline

Control high blood pressure

High blood pressure has harmful effects on the heart, blood vessels and brain. It also increases the risk of stroke and vascular dementia. 

Manage blood sugar

Higher than normal levels of blood sugar, or glucose, can lead to diabetes and may increase the risk of heart disease, stroke, cognitive impairment and dementia. 

Maintain a healthy weight

Being overweight or obese increases the risk for health problems, including diabetes and heart disease. 

Eat a healthy diet

Include a mix of fruits, vegetables, whole grains, lean meats, seafood and unsaturated fats. Limit foods that have high fat and sugar content.

Keep physically active

Aim to get at lease 150 minutes of moderate-intensity physical activity every week.

Stay mentally active

Reading, playing board games, crafting, taking up a new hobby, volunteering and socializing can help keep the mind healthy and engaged.

Stay connected with family and friends

Social isolation and loneliness are liked to higher risks for cognitive decline and Alzheimer’s disease. 

Treat hearing problems

Hearing loss makes it more difficult to interact with others and may affect cognition and dementia risk in older adults.

Take care of mental and physical health

Get regular health screenings, manage chronic health issue and regularly check in with health care providers.

Sleep well

Try to get seven to eight hours of sleep every night. 

Prevent head injuries

Take steps to prevent falls and head injuries, such as fall-proofing the home and wearing shoes with nonskid shoes.

Drink less alcohol

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) recommends that men should not have more than two drinks a day and women only one. 

Stop tobacco use

Stopping smoking, at any age, can improve health and lower the risk of heart attack, stroke and lung disease. 

Personal Insights on Combating Alzheimer’s

“I know from personal experience that there’s no magic bullet when it comes to Alzheimer’s and other dementias,” said Sierra Goetz, co-founder and operations director at the HomeCare Advocacy Network. “It’s a brutal disease –  one that can put a lot of stress on families. I pray that someday there will be a cure. Until then, reducing the risk is the best way to combat the disease.”

Learn More About Customized Dementia Care

To learn more about HCAN’s customized dementia care and respite plans, visit hcanthrive.com or call your local HCAN supported office.