Memory loss that disrupts daily life might be a signal of Alzheimer’s or another dementia. This is a brain disease which causes slow reduction in human memory, reasoning, and thinking skills. Everyone might experience one or more signs of this disease in different degrees. Sometimes it could be difficult to differentiate between the normal changes which happen with aging and the signs of Alzheimer’s or dementia disease. This article is designed to provide you with early signals of dementia and useful ways to prevent dementia effectively. If you want to protect your mind from now, then read on the whole article below now.
Ways To Prevent Dementia – Stay Away From Alzheimer’s And Dementia From Now
I. Ways To Prevent Dementia – 12 Warning Signs Of Dementia
1. Memory Loss
This is the first and foremost sign of dementia. Memory loss, particularly forgetting recently learned information is the most common sign of this disease. When it comes to memory loss, there are some associated effects which are forgetting important events and dates; increasingly demands to rely on memory aids like reminder notes, or devices, or other people; and asking similar or same questions for several times. Nothing can be certain or predictable with most dementia sufferers except they do progress.
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2. Mood Swings And Agitation
It is common for those people suffering from dementia to seem agitated and anxious. In fact, they tend to move around, feel upset in some cases, and turn to be fixated on some specific details.
The agitation feeling often originates from fatigue and confusion. Additionally, quick and seemingly unprovoked mood swings are also signs of dementia which go from calm to tearful to angry without apparent reason.
3. Hard To Plan Or Solve Problems
A few people might experience changes in their ability to exploit and follow a plan or work with the numbers. They might have trouble in following a habitual recipe or keeping track of monthly bills. They might also have trouble with focus and take longer to do something than previously.
In other words, they also can have trouble understanding things if they are not happening instantly. Sometimes, they might forget where they are as well as how they got there.
4. Impaired Judgment
A person with dementia starts to make decisions which sound silly, improperly, and irresponsible, such as wearing inappropriately for the current season or meeting difficulty in assessing what is safe for themselves. The earliest changes a person with AD can meet involve in money. Those people who used to be so cautious with the finances might begin spending money on unusual ways like giving money on unworthy people or events.
5. Problems With Words In Writing And Speaking
Those people who are stuck into AD tend to have trouble joining and following a certain conversation. They might stop in the transition of a conversation and have no idea to keep track of or even they might repeat themselves. They might struggling with usual vocabulary and have problems with calling things or finding the right words. For example, they may call a ‘watch” a “hand-clock”.
6. Misplace Things
A person with early AD might find their house keys in a freezer, or look for the remote control in the sock drawer, and so on. They are strong indicator that your family members might be getting dementia.
Although the forgetfulness might be associated with the natural aging process, dementia sufferers do not only occasionally forget the place they left reading glasses or car keys; they leave them in some unusual places which later they could not retrace the steps to find them. After that, they become suspicious and then accuse for someone else of stealing or hiding their items.
7. Trouble Understanding Visual Images And Spatial Relationships
For some people, dementia signals get involved in vision problems. They might have difficulty in reading, judging distance, and identifying color as well as contrast that might cause driving problems.
8. Confusion With Place Or Time
A person suffering from early dementia have disorientation with time and place, like forgetting whether they live, losing tracks of seasons, dates, or getting lost. Even, five minutes seem to equal five hours for people with AD.
For example, they might think that their wife / husband has been gone for long hours while in fact, she / he has just left about 5 minutes. Sometimes, they might tell their grandchild that they have not seen her/him for several years, even though they have just met her/him yesterday.
9. Purposeless Activity
If you relatively start to routinely engage in seemingly pointless endeavors, such as opening and closing drawer, packing or unpacking clothing, repeating needs or questions, it might be a symptom of dementia. Also, the person with AD tends to do something in order to make them become productive or busy.
Another signal of dementia is that sufferers might start to remove themselves from their usual hobbies, work projects, social activities, or sports. They also have trouble keeping up with their favorite sports team or reminding how to complete their hobby. Additionally, they tend to avoid social events due to the changes they have experienced. They tend to feel ashamed and embarrassed because of their problems, thereby avoid friends and other relationships entirely.
11. Loss Of Motivation And Initiative
Because of the above signals of AD, people might fall into depression. It is estimated that 40% people with dementia suffer from chronic depression. Nevertheless, identifying the depression might be hard, and the cognitive impairment can make it hard for people to articulate their feelings and emotions.
12. Difficulty In Dressing
Normally, dressing is daily activities for everyone. However, with AD sufferers, they sometimes feel overwhelmed by the choices or might not remember how to dress, how to buckle a belt, and how to tie a shoe lace.
Moreover, they might not change their clothes for several days. And, just buttoning and unbuttoning could become harder in those AD sufferers in the mid-to-late stage.
II. Ways To Prevent Dementia – 5 Tips on Nutrition, Exercises, And Lifestyle Changes
- Aerobic Exercises. Five times a week, you had better spend at least 30 mins of aerobic exercise such as swimming, walking, or other activities that can increase your heart rate. Even routine activity like cleaning house or gardening can be counted as exercise.
- Lose Weight And Build Muscle. Muscle building exercise is considered as a great way to pump up the brain. Moderate levels of resistance training or weight loss program can boost muscle mass, and also help maintain your brain health as well. If possible, you should combine strength training exercises and aerobics instead of doing either activity alone. If you are over 65, just add 2-3 strength sessions to weekly routine could lower your risk of dementia by half.
- Make Use Of Coordination And Balance Exercises. Getting head injuries can boost your growing, which in turn will enhance the risk of dementia. So, balance as well as coordination exercises could help you stay agile and also prevent spills. Take advantage of Tai Chi, or simple yoga routines or those exercises which use balance balls or balance discs to avoid AD.
- Stick With It For One Month. Generally, it takes about 1 month to turn an activity into a habit. Thus, once you are over this period, just keep up with your exercise routine so that you can feel natural. Concurrently, write down your realistic goals on a calendar of workout, then post it on your fridge. Building frequent rewards will help you get motivation for continually following your calendar.
- Protect The Head. Many studies suggest that any head trauma at points in life could dramatically promote the risk of dementia and AD. If you repeat hits in some sports activities such as soccer, boxing, or just one-time injuries from skating, bicycling, or motorcycle accident, then your head will be affected seriously. So, avoid activities that compete for your own attention such as talking on phone when driving. Just a moment of distraction could lead to a severe brain injury.
2. Healthy Diet
When it comes to dieting, protecting brain to avoid AD or dementia is similar to caring other parts of the body. The brain needs a nutritious diet which can help it operate at its highest mode. Just focus on having plenty of fresh and colorful fruits and vegetables, healthy fats, and lean protein. A healthy eating plan can provide a steady source of fuel and decrease inflammation. Here are some nutrition tips for a healthy brain and body:
- Keep Track With The Mediterranean Diet. As proven, eating the plan of heart-healthy Mediterranean diet which is rich in nuts, fish, whole grains and olive oil is a good method to help you stay awake and alert. These foods can help you lower the risk of heart diseases; thereby reduce the risk of dementia and AD. Also, take a glass of red wine occasionally plus with a little amount of dark chocolate.
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- Consume Plenty Of Omega-3 Fats. There are a lot of evidences proving that omega-3 fatty acids can help prevent AD as well as dementia. The sources of this vitamin are cold-water fish like tuna, salmon, mackerel, tuna, and sardines. Fish oil also is considered as a good supplement for preventing dementia.
- Eat Small Meals In The Day. It is recommended that eating 4-6 small meals per day is much better than 3 large meals. By this way, you can maintain the balanced blood sugar levels and also limit refined carbohydrates high in sugar as well as white flour that can quickly spike glucose levels and inflame the brain.
- Eat Colorful Foods. As studies, eating across the rainbow can maximize the quantity of vitamins and protective antioxidants. Daily servings of green leafy vegetables and berries need to be a part of your daily eating plan.
- Enjoy Cups Of Green Tea Each Day. You have already known the role of green tea towards human’s health. Daily consumption of green tea can develop the memory and retention ability and boost the mental alertness. At the same time, it can slow down the aging process of skin and brain. White and oolong tea can be particularly brain healthy. Drink 2 to 4 cups of green tea every day to get benefits from this useful food. Though not as beneficial as green tea, coffee should also be the alternative for getting the similar benefit to green tea.
3. Mental Stimulation
The next one in ways to prevent dementia I want to introduce to you in this article is stimulation mental health. If you can learn new things throughout your life, then your brain will be reduced its aging. This is because you continually challenge your brains and stimulate it to operate day by day. In essence, you need to “use it or lose it”. Include activities which involve in multiple duties or requiring interaction, communication, and organization to protect your brain function. In order to stimulate your brain and keep the mental health sharp, set aside the time every day to do some cross-training and boosting activities which are:
- Learn New Things. You can learn a new foreign language or practice a new musical instrument. Besides, read newspaper every day to maintain and develop the brain operation. Buy a good book or take up a brand new hobby. The greater the challenge your brain takes, the larger the deposit in the brain reserves.
- Practice Memorization. Begin with something short and progressing to a little more difficult and involved, like the list of 50 U.S state capitals. Just create patterns and rhymes for strengthening your retention and memory connections as well.
- Relax With Strategy Games, Riddles, And Puzzles. In reality, brain teasers plus with strategy games can supply an enormous mental workout and form the capacity to build and retain the cognitive associations. Just do a crossword puzzle; play board games or cards, or work number and word games like Sudoku or Scrabble.
- Enjoy 5 W’s. You can observe and then report a list of 5 W of daily activities, including who, what, where, when, and why. Do it like a crime detective. Just capture visual details in order to keep neurons firing.
- Verify Daily Habits. You can take a new route, rearrange your computer file system, and eat with the non-dominant hand. By verifying your habits, you can create new brain pathways naturally.
4. Quality Sleep
Restful and regular sleep can help your brain function at the optimum capacity. Regularly, sleep deprivation and sleep loss can not only leave you tired and cranky, but also can impair the ability to solve problems, think, process, store, or recall even common information. 7-9 hours of sleeping each day is necessary for the vast of adults. Any less, your creativity and productivity will suffer. Refer some tips on having a good night’s sleep here to eliminate all sleep disorders fast:
- Build A Regular Sleep Schedule. It is better for you to go to bed at the same time each day in order to reinforce the natural circadian rhythms. The clock of your brain will respond to regularity.
- Beware Of Napping. When napping, you can recharge your energy. Yet, on the other hand, it can make your insomnia (if you have) worse. So, with those people who are suffering from insomnia, eradicating napping will be a good choice. If you have to nap, then do that in daily early afternoon with the maximum of 30 minutes.
- Have A Comfortable Bedtime Ritual. Before going to bed, you can take hot bathing, or do several light stretches in order to have a better and deep sleep. When it becomes habit, your nightly ritual is going to send a signal to the brain that it is exact time for you to take a restorative sleep.
- Set Your Mood. Ban the computer and television from your bedroom and reserve for the sleep because these two devices can make you hard to fall asleep.
5. Stress Management
The last but not less important when it comes to ways to prevent dementia is stress management. Stress can take a heavy toll on your brain, and lead to the risk of dementia and AD. Do some simple daily tips to minimize the effects of stress as followings:
- Breath. Because stress and depression can alter your breathing rate as well as affect the oxygen levels in your brain; thus, you need to make use of abdominal breathing to quiet your stress response. It is a powerful and simple way to relieve stress.
- Create Daily Relaxing Activities. In order to keep stress under control effectively, it is necessary for you to spend regular effort on relaxing activities, such as walking your dog, doing yoga, or taking bath.
- Feed The Inner Peace. There is a link between mind and body. Spirituality and better brain is associated. So, do regular mediation, reflection, prayer, or religious practice can reduce the harmful effects of depression and stress.
All of the above tips involving in Alzheimer’s and ways to prevent dementia disease are collected from prestigious magazines as well as experts; thus, you should completely believe in the information introduced in this article.
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