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Several lifestyle approaches can promote overall health and help maintain thinking and memory skills. There is no single way to reduce the risk of brain disease or slow cognitive decline. Instead, research suggests that a combination of activities and lifestyle habits can help – and may even delay or prevent – Alzheimer’s disease or related dementias in some people.
It takes time to fully embrace the lifestyle changes and new behaviors that can improve brain health and protect your memory, but every little bit helps. A doctor, nurse, or other healthcare professional can work with you and your family members to develop lifestyle strategies that may help, including:
Find ways to exercise and stay active with Alzheimer’s disease or related dementias.
The benefits of physical activity are numerous in all areas of health and well-being, including for people with Alzheimer’s disease. For example, some research suggests that walking on a treadmill can improve the quality of life and psychological well-being of people with Alzheimer’s disease. Other research has shown that exercising at home can help support thinking and memory.
Simply put, physical activity is an important way to help manage the symptoms of Alzheimer’s dementia. A daily walk can improve mood and keep the heart, muscles and joints healthy. Exercise can also promote restful sleep, which can help improve behaviors. It also helps prevent constipation. If walking is difficult, performing household chores such as sweeping, riding a stationary bike, using stretching bands, and lifting weights or household items such as soup cans are other options.
Learn how to maintain nutrition with Alzheimer’s disease or associated dementias.
People with Alzheimer’s disease may forget to eat, lose interest in preparing meals, or not eat healthy foods. They may also forget to drink enough, causing dehydration and constipation.
Care partners can help by providing healthy options that a person likes and can eat. Encouraging the consumption of water and other healthy beverages that do not contain caffeine is also beneficial. Caffeine can increase restlessness, cause problems sleeping, and trigger the need to urinate more often. Healthy, high-calorie meal replacement shakes and smoothies can be helpful when eating becomes more difficult.
Can the Mediterranean diet help fight Alzheimer’s disease or related dementias?
Although taking fish oil supplements does not appear to help relieve Alzheimer’s symptoms, eating a diet that includes fish may help.
Eating fish is a component of the Mediterranean diet, a way of eating based on the traditional cuisine of countries bordering the Mediterranean. Following the Mediterranean diet involves:
- Consume vegetables, fruits, whole grains, nuts and healthy fats, especially olive oil.
- Eat lean, skinless fish or poultry, beans and legumes every week.
- Consume only moderate portions of dairy products.
- Limit the consumption of red meat.
A heart-healthy diet, like the Mediterranean diet, can help reduce your risk of dementia. There is some evidence that they may also help treat dementia by slowing the progression of the disease, particularly when combined with other healthy lifestyle approaches.
Researchers believe that the balance of nutrients in the Mediterranean diet is essential, with its ratio of healthy fats from various sources. It may be the interaction of dietary components – at the molecular level – that helps preserve thinking function with age.
Find outlets for social engagement for people with Alzheimer’s disease or related dementias.
Until the later stages of Alzheimer’s disease, sufferers can – and should – interact with others. Social engagement is an important way to manage symptoms and support quality of life.
Attending social events, taking part in activities involving other people, such as games or crafts, and spending time with family are examples of social interactions that can bring meaning and pleasure to a person with Alzheimer’s disease.
Take steps to help adapt to cognitive losses due to Alzheimer’s disease or related dementias.
Since Alzheimer’s disease primarily affects thinking, it is helpful to compensate for these losses. Keeping a daily routine, using a calendar, and allowing time for breaks between tasks are all examples.
Safety devices such as medication organizers, wearable ID cards, and door and window sensors can all help instill a sense of freedom in a person living with Alzheimer’s while keeping them safe.
Simple steps can also help. For example, a person with Alzheimer’s disease may feel less distracted and agitated when listening to a selection of their favorite songs. A diffuser that disperses aromatherapy scents can also provide a feeling of calm.
Sleep well in people with Alzheimer’s disease or associated dementias.
Dementia often causes sleep problems. A person with dementia due to Alzheimer’s disease may wake up more often during the night, stay awake longer, and feel sleepy during the day. Sleep problems often increase as the disease progresses. Sleep problems can increase confusion during the day and lead to restlessness or other behaviors.
Establishing a regular routine, treating underlying conditions such as sleep apnea, and creating a comfortable sleep environment with the right temperature and use of night lights all help promote a restful night’s sleep. It’s also important to limit screen time and stimulants such as caffeine before bed. Engaging in regular physical activity, limiting naps during the day, and managing the timing of medications that can interfere with sleep are other tips to ensure a person living with Alzheimer’s disease sleeps well at night.
Managing stress and energy levels in people with Alzheimer’s disease or related dementias.
Change can be stressful, especially for someone with Alzheimer’s disease. And too much stress can affect well-being and the ability to function. Managing stress provides many benefits, including improved concentration, better decision-making, and improved quality of life.
There are several ways people living with Alzheimer’s disease can reduce their stress. Identifying sources of stress, getting help to manage these situations, and learning to relax are all helpful. Talking with a trusted friend can also help. Finding a place to relax and regroup can be helpful in times of too much stimulation. Taking breaks and resting as needed are two ways to maintain your energy levels.
Care partners can help manage stress by focusing on tasks that do not cause additional stress. For example, if grocery shopping is frustrating for the person with Alzheimer’s disease, a better option might be to make a list together and then do the shopping for that person or use a home delivery service .
Using music to soothe and connect with people living with Alzheimer’s disease or related dementias.
Listening to or singing songs can help people with Alzheimer’s disease. This is partly due to the fact that areas of the brain linked to musical memory are relatively spared from Alzheimer’s disease. Music can relieve stress, reduce anxiety and depression, and ease agitation. Music can also help avoid or reduce “sundowning.” This state of confusion occurs in the late afternoon and lasts until late at night. Sunset behaviors include anxiety and aggression, as well as pacing and wandering.
Music also helps care partners by reducing their anxiety and distress and providing a way to communicate with the person living with Alzheimer’s disease or related dementia.
The best choices are songs that the person with Alzheimer’s disease or related dementia enjoys or that remind them of happy times in life. Clapping or tapping your feet to the music can enhance the experience.
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