Worldwide, 55 million people live with Alzheimer’s and other types of dementia. About 433,000 of these are in Australia. September 15-21 marks Dementia Action Week, with World Alzheimer’s Day on the 21st of September. Dementia is common in our community, but it is not a normal part of ageing. At Home Care Assistance, we see how Alzheimer’s Disease and other forms of Dementia affect people every day. While it may seem like an unavoidable part of ageing, there are many actions you can take to support brain health throughout life and even after a dementia diagnosis. In this blog, we explore some ways to help maintain brain health.
- Keep Your Mind Active
The old saying “use it or lose it” rings true for your brain. Using your mental abilities helps keep your brain healthy. There are plenty of ways to do this. Playing puzzles, games, and trying something new, like learning a new skill or exploring something artistic. Remember, to benefit your brain, you don’t need to be a master at whatever you’re doing; you just need to exercise your mind. So, choose something enjoyable. Think about doing it with a friend for some added social benefits as well.
- Education
Getting an education when you’re younger lowers the risk of dementia and cognitive decline later in life. Encouraging young people to stay in school and aim for higher levels of education can help protect their brain health as they grow older.
However, if you are past early education, it is not too. Education can also be gained in other ways, like taking a language class or a course at your local community centre. There are also plenty of online courses you can take these days. Gone are the days of needing to be in a classroom to learn. So, if you think you missed the chance for education, you can still improve your education to protect your brain health.
- Avoid Head Injuries
Head injuries can raise a person’s risk of developing dementia. It is vital to wear suitable protective gear to prevent head injuries when playing sports, riding bikes, or taking part in other activities where head injuries are possible.
If you do experience a head injury, it is crucial to follow all instructions to ensure a full recovery and reduce any long-term risks associated with the injury. Always seek medical advice following a head injury.
- Exercise Regularly
Engaging in activities that raise your heart rate and blood flow benefits both your brain health and overall well-being. It doesn’t matter how you do it, so pick an activity you enjoy and can do regularly. Thirty minutes of exercise on most days of the week is a good goal to aim for. If you have not exercised for a long time, see your GP before starting an exercise program.
Don’t compare yourself to others. Start with what you can handle. If that’s a 10-minute slow walk, that’s fine. Begin there and gradually increase. If you struggle to find motivation, try doing an activity where you can meet a friend, like meeting up for a walk in the park, a bike ride, a gym class, or even a dance class. You’ll find that if you commit to catching up with someone, it’s more likely you’ll follow through.
- Don’t Smoke
Smoking is detrimental to your brain health. If you are not a smoker, avoid starting. If you already smoke, quitting can still lower your risk of developing dementia. It’s okay to seek help to quit. Plenty of support is available, so if you need assistance, reach out. Your GP can be a good starting point for support.
- Manage Health Conditions
Health conditions like high blood pressure and Type 2 diabetes can increase your risk of developing dementia. However, you can greatly lower this risk by keeping these conditions under control. Take your prescribed medications, eat healthy, and stay active. If you’re finding it hard to manage your health conditions, help is available. See your GP for guidance and further support.
- Eat Well
Eating the right foods helps lower your risk of cognitive decline. This includes increasing your intake of foods such as:
- Fruits and vegetables that have antioxidants that help your brain health
- Lean proteins including turkey, skinless chicken, lean beef, and lean pork. Also include low-fat dairy, tofu and beans.
- Lower fat foods – this involves swapping butter out for things like olive oil and other unsaturated fats.
Generally, you also want to reduce your intake of processed and packaged foods.
- Maintain a Healthy Weight
A healthy weight can also support your cognitive health. If you eat well and exercise regularly, these habits will help with that. Since a healthy weight varies for each person, it’s a good idea to talk to your doctor about what a healthy weight looks like for you. It’s also important to remember that many factors can affect weight besides food and exercise, so if you’re having trouble maintaining a healthy weight despite eating well and exercising regularly, see your doctor.
- Good Sleep Habits
Our brains need sleep to stay healthy. Good sleep habits include going to bed at the same time each night and waking up at the same time each morning. Stay away from screens before bed and ensure your room is at a comfortable temperature. Also, avoid caffeine late in the day and stay away from alcohol. If you are having trouble sleeping or still feel tired after a full night’s sleep, talk to your doctor.
Dementia rates can be concerning, but there are many ways to support your brain health. If you or a loved one has dementia, remember that help is available. Home Care Assistance has experience in caring for people with dementia and guiding them through their journey. Our Care Professionals are compassionate and trained to support those experiencing dementia.
Support at home from a specialist provider, such as Home Care Assistance, can bring enormous benefits and comfort to your quality of life while living independently at home. Home Care Assistance offers viable solutions for supporting independent living. For more information, get in touch with a today.
