Changing behaviors to fight dementia

Changing behaviors to fight dementia

Adopting healthier habits can help patients prevent or slow the onset of dementia

One of America’s largest generations is getting older. Within the next five years, at least 70 million Baby Boomers will be over age 65. And as their ages rise, so does the incidence of dementia across the country.

Currently, approximately 6.7 million Americans age 65 and over live with Alzheimer’s disease. If you factor in other forms of dementia, the number rises to 7 million. By 2050, once Generation X has reached the same age milestone, over 12.7 million Americans could have dementia.

Identifying a cure or unraveling the secrets of prevention is top of mind for many medical researchers. Armed with $3.7 billion of National Institutes of Health funding, investigators are working diligently to stop a disease that robs people of their cognitive abilities and quality of life. In fact, Yale University researchers had some success in January when the Food and Drug Administration (FDA) granted accelerated approval for lecanemab (Leqembi™). This new medication slows the progression of Alzheimer’s by 27% after 18 months of treatment.

While promising, lecanemab’s price tag is very high—$26,500 a year—putting it out of reach for many patients. Fortunately, you can recommend some behaviors that help ward off cognitive decline. Keep reading for tips patients can use.

Eat a healthy diet

It’s no secret that healthy eating reduces the risk of obesity, stroke, heart disease, type 2 diabetes and even cancer. Well-balanced nutrition that includes food from all food groups also lowers dementia risk. In fact, research shows healthy eating can slow cognitive decline and reduce some symptoms of Alzheimer’s.

Overall, it can be hard for patients to stick with fad diets that cut out or strictly limit certain foods. Instead, recommend that they try to follow these broad dietary guidelines:

• Choose low-fat dairy
• Cook with vegetable or plant oils, such as olive oil or rapeseed oil
• Drink alcohol in moderation (best with food)
• Eat fish regularly, particularly salmon or mackerel (limit fried fish)
• Eat fruits, vegetables, nuts and seeds
• Eat less red meat
• Include wholegrain foods in most meals
• Limit salt (roughly 1 teaspoon daily)
• Make sugary foods an occasional treat

Get moving

Strength training and aerobic exercise (cardio) are vital to heart health and weight management. But it also plays a significant role in potentially preventing dementia. Current research shows that regular workouts can cut the overall dementia risk by 30% and reduce the risk, specifically for Alzheimer’s, by 45%.

Walking, swimming, dancing, resistance bands, light weights or yoga can all safeguard a patient’s cognitive well-being. But the type of exercise they prefer will largely depend on their interests and abilities. To guide them in the right direction, offer these tips:

• Choose an enjoyable exercise
• Find and join a group that enjoys the same activity
• If they have a good exercise routine, stick with it and add another day of it (if possible)
• Use a wearable device (if possible) to set and track a fitness target

Don’t smoke

The health risks tied to smoking are well-known and include heart disease, stroke, cancer and diabetes. Boosting the likelihood of dementia is another risk. According to existing research, smoking can increase that risk by 30%-50%.

To help your patients reduce smoking or stop altogether, consider these steps:

• Have a conversation about the different ways to quit smoking
• Help them choose a date or event as a deadline
• Suggest switching to other nicotine products, including patches or gum

Stay active mentally and socially

Mental and social activities are like exercise for the brain. A more active mind handles stress better and is more adept at warding off disease, including reducing the risk of dementia.

Pastimes that engage the brain strengthen thinking skills and can even help improve mood. Puzzles or crosswords are popular options, but there are many other effective activities to choose from, including:

• Keeping a diary
• Learning a new language
• Playing cards or board games
• Playing an instrument
• Volunteering

Social interactions also make it easier for your patients to maintain their conversation skills and remember previous events. In fact, scheduling a daily visit with a friend can lower their dementia risk by 15%.

Cut back on alcohol

Many of your patients may choose to drink red wine for the cardiovascular benefits. Others may enjoy an occasional drink to unwind after a long day or week. But drinking too much alcohol does increase dementia risk. Long-term heavy drinking reduces the brain’s white matter, the tissue that helps transmit signals throughout the brain. It can also lead to disorders that negatively affect short-term memory.

Encourage your patients to drink no more than one alcoholic drink every day. If they need help cutting back, you can recommend they:

• Keep a record of their number of drinks
• Set a weekly alcohol limit
• Switch between alcoholic and non-alcoholic beverages while drinking
• Tell their family and friends they’re cutting back
• Try smaller, low-alcohol or alcohol-free drinks

Get better sleep

The relationship between sleep and dementia is unclear. People with dementia frequently have worse memory problems after a poor night’s sleep. But researchers still don’t know whether inadequate sleep worsens dementia or vice versa.

As they learn more, though, it’s becoming increasingly clear that not getting enough sleep increases dementia risk. One Harvard study revealed people who sleep fewer than five hours nightly are twice as likely to develop dementia compared with those who sleep more. In fact, without adequate sleep, dementia could start building as early as middle age.

If your patients are concerned about their sleep quality, these recommendations may help:

• Get daily exercise, but not within four hours of bedtime
• Limit alcohol, caffeine and nicotine
• Maintain a comfortable bedroom temperature
• Stick with a regular bedtime and wake-up time

As researchers learn more about dementia, it’s getting easier to pinpoint which patients are at the greatest risk for developing the condition as they age. Consequently, it’s increasingly important for individuals to adopt protective behaviors. If your patients are concerned about their risk of cognitive decline, discuss these tips that may prevent or slow down any memory problems.