Did you know approximately 750,000 Canadians are living with Alzheimer’s disease or another form of dementia (as of January 2024)? And that number is only growing. By 2030, almost one-million Canadians will live with some form of the disease, according to the Alzheimer Society of Canada.
While some factors, such as age and genetics, are beyond our control, there are ways you can reduce your risk of cognitive decline. At Amica Senior Lifestyles, we’re dedicated to empowering individuals and families with knowledge to support brain health. So, we’re sharing seven ways to foster a healthy body, mind and soul.
1. Exercise your mind
When it comes to brain fitness, the mantra “use it or lose it” rings true. Keeping your mind active by doing challenging activities, such as crossword puzzles or playing Scrabble, can keep you mentally sharp longer.
Consider exploring new skills, such as learning a second language or playing a musical instrument. Activities like these will exercise your brain, and taking on new challenges can help improve your mood.
“At Amica Somerset House, we switch up exercise routines to keep residents thinking and play brain games such as sudoku, trivia and cribbage,” says Terry Wong, a life enrichment coordinator. “Activity and learning boosts neurological connections, and the social aspect motivates residents to participate.”
2. Check your hearing
Health conditions such as high or low blood pressure, diabetes and obesity are risk factors for dementia. But a less obvious concern, which more seniors should consider, is hearing loss.
Hearing loss can increase risk by 90 percent, according to the Alzheimer’s Society of Canada.
While the exact connection is unclear, researchers at Johns Hopkins University say difficulty hearing may force the brain to work harder to fill gaps in understanding. Impaired hearing can also lead to less social engagement, and people who are less socially engaged tend to be less intellectually stimulated.
3. Sleep well
Getting six to eight hours of sleep per night is essential to living your best life. But poor sleep can increase your risk of Alzheimer’s and other forms of dementia.
Deep sleep contributes to a healthy immune system and keeps the brain healthy by helping with cognitive function and memory processing.
In contrast, sleep apnea, insomnia and other related conditions can diminish your sleep quality. So if you’re experiencing problems getting your ZZZs, it’s worth checking in with your doctor and even considering doing a related study.
4. Get moving
There are many benefits of exercise, and reducing cognitive decline is another one to add to the list. Studies show that light activity, such as walking or doing household chores can help stave off dementia, even in those with a family history.
In one recent study, people who committed to regular activity reduced their risk by as much as 20 percent. Aim for 150 minutes of moderate activity per week; and do exercise you enjoy to keep up the habit: walking, dancing, swimming or yoga.
Try something different. “Learning something new is almost always rewarding,” says Wong. “Many residents try our cardio drumming class despite having no musical experience. After a short time, they are usually surprised how well they’ve picked up the skill, even when I switch up the speed or cadence of movements.”
5. Seek support
Monitoring your mood is also essential for keeping dementia at bay, as depression and dementia are increasingly linked. One study found that those who experience depression have a 70 to 80 percent higher risk of developing dementia.
Depression is more common as you age. This comes as seniors face the loss of spouses, friends and family members as well as side effects from medications.
If you’re experiencing depression, seek professional help from a doctor or psychiatrist who can develop a treatment plan that works for you. And beware of the stigma around depression and seeking help.
6. Manage stress
Living in a vibrant community such as Amica can help alleviate anxiety from major life transitions. But managing daily stress is essential for optimal brain health, as chronic stress can impact the immune system and may be linked to the development of dementia.
The culprit is the hormone cortisol, which is activated by stress. High cortisol levels are associated with poor memory, according to a study in the journal Neurology. Keep calm by seeking out activities such as mindfulness-based meditation, or colouring therapy, which helps soothe the mind while improving motor skills.
7. Get social
As we age, staying connected with others becomes increasingly important. Engaging with friends and family not only keeps our minds sharp, but it helps stave off loneliness — another risk factor for dementia.
Some studies show social isolation in later life can increase dementia risk by 60 percent. Conversely, regularly spending time with friends and loved ones and having someone to confide in can reduce cognitive decline, reports the journal Alzheimer’s & Dementia. Researchers found that close relationships offering support and connection can reduce stress, which supports brain health.
“Try to meet with friends and family at least once a month, take part in community activities such as volunteering or a rotary club, and open your heart to someone when you feel stressed,” said study author Dr. Suraj Samtani, who is a clinical psychologist and researcher at the Centre for Healthy Brain Aging at UNSW Sydney.
If you’re socializing less than you’d like, consider senior living. At Amica, you can make your own schedule and enjoy optional activities and experiences. Join a friend at the pub or fitness centre, go on an excursion to a local gallery or winery, or sample a new dish at a cooking demonstration.
“Connecting with others helps us keep our bodies and minds healthy,” says Samtani. There’s no shortage of opportunities to connect at Amica, and what’s good for the body and mind is good for the soul, too.
Book a tour in an elegant Amica residence with exceptional dining, amenities, activities, personalized care, and safety measures to build a community of support. You can also learn more about our Memory Care options.