As we age, it’s natural for both the mind and body to experience changes, including a decline in sharpness. For instance, forgetfulness becomes more common with age, as it’s normal to have difficulty recalling things over time. However, memory loss in older adults often raises concerns, particularly due to the risk of Alzheimer’s disease and other forms of dementia.

Alzheimer’s is especially feared because of its devastating impact—it slowly erases memories and makes daily functioning increasingly challenging. For loved ones, it can be heartbreaking to witness a relative lose their sense of self and connection to family. Despite these challenges, Alzheimer’s disease and dementia are not inevitable.

Adopting a healthy lifestyle and prioritizing self-care can significantly support brain health and cognitive function. By maintaining habits that nourish both the body and mind, it is possible to reduce the risk of developing Alzheimer’s and dementia, preserving memory and quality of life.

In this guide, we discuss the steps you can take to help lower your risk of Alzheimer’s disease and other forms of dementia.

Risk Factors of Alzheimer’s and Dementia

Every disease comes with risk factors that influence the likelihood of developing it. While some of these factors are beyond our control, others can be managed through lifestyle choices.

For Alzheimer’s disease and other forms of dementia, the two primary uncontrollable risk factors are age and genetics. However, there are several modifiable risk factors that can significantly reduce the risk, including staying physically active, maintaining a balanced and nutritious diet, addressing health conditions, and keeping the brain engaged through cognitive activities and social interactions. By focusing on these behaviors, individuals can take proactive steps toward protecting their brain health.

Eat Well

A healthy diet provides better protection for your brain by reducing inflammation. Lower inflammation allows brain cells to communicate more effectively, supporting clearer and more efficient brain function.

Eat Fruits and Vegetables

Fruits and vegetables play a crucial role in maintaining a healthy diet and can help reduce the risk of Alzheimer’s disease and other forms of dementia. Packed with essential vitamins and powerful antioxidants, these foods support brain health as well as overall health. To maximize the nutritional benefits, include a variety of colorful fruits and vegetables in your meals. For instance, incorporating leafy greens, carrots, yellow peppers, apples, and an assortment of berries ensures a diverse range of nutrients while adding vibrant, natural hues to your plate.

Minimize Sugar Intake

While sugar is essential for survival, excessive consumption of sugar can harm your health. Too much sugar causes dramatic spikes in blood sugar levels, which can lead to brain inflammation and increased vulnerability. To protect your health, it’s important to reduce your sugar intake. Be mindful of hidden sugars in everyday foods like bread, sauces, and even low-fat products, which often contain surprising amounts of added sugar.

Consume Healthy Fats

Not all fats are created equal, some are essential for your health. Healthy fats, especially those rich in omega-3s, play a vital role in reducing beta-amyloid plaques, which may help prevent Alzheimer’s and dementia. You can find these beneficial fats in cold-water fish including salmon, mackerel, tuna, and seaweed. Incorporating these nutrient-rich foods into your diet can support both brain health and overall well-being.

Stop Smoking

Smoking increases the risk of Alzheimer’s and dementia because it affects blood circulation, including in the blood vessels of the brain, heart, and lungs. It is best to quit smoking entirely to reduce your risk.

Reduce Alcohol Consumption

Alcohol consumption exposes the brain to harmful chemicals and worsens health conditions including high blood pressure, diabetes, and memory loss. It is highly recommended to drink alcohol in moderation to reduce the risk of damage to the brain and organs which can increase the risk of dementia.

Men should limit their alcohol intake to no more than two drinks a day while women should limit their consumption to one drink.

Exercise Regularly

Regular exercise significantly reduces the risk of Alzheimer’s disease and dementia, offering a powerful way to protect your brain health. According to the Alzheimer’s Research & Prevention Foundation, staying active can lower your risk of developing Alzheimer’s by up to 50%. This is because exercise helps the brain preserve and strengthen both new and existing neural connections. Even for those already experiencing cognitive decline, regular physical activity can slow the progression of symptoms and support brain function.

To reap these benefits, aim for at least 150 minutes of moderate-intensity exercise each week. A balanced routine that combines strength training and cardio is ideal. Additionally, incorporating balance and coordination exercises can keep you agile and reduce the risk of falls. By minimizing falls, you also reduce the likelihood of head injuries, further protecting your brain. Prioritizing exercise isn’t just good for your body, it’s an investment in your long-term cognitive health.

Manage Health Conditions

As people age, they may suffer from a range of health conditions such as high blood pressure, diabetes, and obesity that can increase the risk of developing dementia. It is important for seniors to manage the following health conditions to help lower their risk:

• Control high blood pressure: High blood pressure, or hypertension, can affect blood circulation, the heart, and the brain which increases the risk of stroke and vascular dementia. Maintaining a healthy diet, exercising regularly, and taking blood pressure medication can help keep your blood pressure under control.
• Manage blood sugar levels: High blood sugar can cause diabetes which increases the risk of dementia and other health issues such as stroke, heart disease, and cognitive impairment. Whether you have diabetes or not, you should control your blood sugar level by eating a healthy diet, exercising regularly, and checking your glucose level.
• Manage weight: Those who are overweight are more likely to experience heart disease, diabetes, and other health issues that can increase the risk of dementia. Make sure to maintain a healthy weight with diet and exercise.
• Treat impaired vision and hearing: Impaired vision and hearing may increase the risk of dementia and make social interaction more difficult. Adults with these issues should seek treatment and correct the issue with hearing aids and glasses.
• Get enough sleep: Getting seven to eight hours of sleep each night is beneficial for physical and cognitive health. If you have trouble sleeping or believe you may have a sleeping disorder such as sleep apnea, see a doctor to resolve the issue.
• Prevent head injuries: Experiencing traumatic or repeated head injuries may trigger the process that leads to the development of dementia. Take precautions to avoid head injuries such as wearing helmets for activities like bike riding and always wearing your seatbelt in the car. If you believe you have a high risk of falling, wear shoes with nonskid soles and fall proof your home by keeping pathways clear, removing clutter, and securing or removing loose rugs.

Improve Brain Health

Alzheimer’s disease and other forms of dementia are conditions that affect the brain, therefore, improving brain health can reduce the risk of these conditions. You can improve your brain health by doing the following:

Be Social

Humans are inherently social creatures, and our brains thrive on connection. In fact, regular social interaction may even help protect against dementia. With this in mind, it’s essential to prioritize socialization, regardless of your personality type. Whether you’re a social butterfly or more introverted, maintaining meaningful connections is vital for overall well-being.

This becomes even more critical as we age, when isolation can lead to feelings of loneliness or even depression. To stay socially engaged, consider participating in local community or recreation center activities, exploring museums and parks, or scheduling regular meetups with friends. Taking small steps to stay connected can make a big difference in your mental and emotional health.

Exercise Your Brain

Just as regular physical exercise is essential for your body, keeping your brain active is crucial for protecting against Alzheimer’s disease and other forms of dementia. Engaging in activities that challenge your mind and provide mental stimulation helps maintain strong cognitive function.

Simple brain workouts like playing chess, card games, solving crossword puzzles, or Sudoku are great starting points. For a deeper challenge, consider expanding your knowledge in a familiar subject or diving into something entirely new. Taking up a creative hobby like painting or learning a new language can be both rewarding and stimulating.

Memory-focused activities, such as practicing memorization techniques, can further strengthen your brain and support dementia prevention. Consistently exercising your mind is a powerful step toward long-term cognitive health.

Alzheimer’s and Dementia Home Care Services

While aging naturally brings changes to the body and mind, memory loss and cognitive decline are not inevitable. By making intentional lifestyle choices, such as eating a nutritious diet, staying physically and mentally active, managing health conditions, and fostering social connections, you can take meaningful steps to protect your brain health. These proactive measures not only help reduce the risk of Alzheimer’s and other forms of dementia but also promote a higher quality of life as you age. It’s never too early—or too late—to start caring for your brain and investing in your future well-being.

Caring for a loved one with Alzheimer’s or dementia can be challenging, especially when they require specialized care that family members may not always be able to provide. For individuals with these conditions, staying at home in a familiar and comfortable environment is often the best option.

At Assisting Hands Home Care, we provide compassionate in-home care services tailored to the unique needs of each individual. Our highly trained dementia caregivers are equipped to assist with activities of daily living (ADLs) while also engaging those affected in memory care exercises designed to keep their minds active. We are also skilled in managing mood swings, agitation, and other behavioral challenges, ensuring your loved one feels safe, supported, and understood.

With Assisting Hands, you can trust that your loved one will receive the care they need to maintain their comfort, dignity, and quality of life at home. If your loved one could benefit from Alzheimer’s and dementia care in Naperville,  Glen Ellyn,  Lisle,  Westmont,  Wheaton,  Woodridge or the surrounding areas in DuPage County, call Assisting Hands Home Care at (630) 634-9316.