What Can Elderlies Do At Home To Avoid Dementia? Almost 75% of adults above the age of 60 years suffer from dementia. This mental health condition has no cure and its side effects are usually significant. Patients usually end up with memory, decision-making, and language problems.
Family members and friends have to bear with the constant changes in mood swings and behavior. However, the elderly can avoid dementia by implementing certain practices. So, what can elderlies do at home to avoid dementia?
A simple daily meditation routine can help to alter dementia’s course. Multiple research studies indicate that short sessions of mind-body therapy improve mental health. It’s quite effective in eliminating signs and symptoms that usually precede dementia.
An easier way for older people to successfully meditate is by focusing on their breathing. For instance, take 5 deep breaths by inhaling through the nose. Thereafter, slowly start to exhale from the mouth. Do this several times and you will notice your body starting to relax.
Besides that, a senior should focus on other aspects of physical sensations around their body. The goal is to fine-tune both the mind and the body.
Physical activity is an important component of wellness. Over the years, it has quickly become an important component in preventing dementia. Research studies indicate that regular exercises can reduce the risk of dementia development by almost 30%! This is quite significant.
The best thing about exercising is that elderly people can practice from the comfort of their homes. It’s recommended that seniors should get at least 2.5 hours weekly of aerobic exercises. This roughly averages to 30 minutes every day.
There is a wide range of exercises that they can engage in every day. Those who are just starting should consider walking exercises. You can start with just 10,000 steps daily and then gradually increase the number. Walk around your home, move to the neighborhood, before progressing to a moderate trail.
Swimming also helps to boost mental health. It provides a natural way of reducing the level of stress, enhances brain function, and boosts a good mood. It’s worth noting that elders engage in swimming as a social activity hence it can help to reduce the feeling of loneliness.
Other types of exercises that are ideal for seniors include:
Note: all these exercises should be done in moderation to reduce the risk of joint and muscle injuries.
According to the 2019 report by the Lancet Commission, smoking is the 3rd risk factor for dementia. This means that there are high chances of adult smokers getting this condition. Besides that, almost 30% of current smokers are likely to get dementia than no-smokers.
Smoking increases the risk of developing vascular problems. this usually happens via smaller brain bleeds and strokes that are also risk factors for dementia. Besides that, the toxins found in cigarette smoke increase brain inflammation and oxidative stress. All these have a link to the development of this medical condition.
It’s clear that if adults avoid smoking, then they stand a better chance of avoiding this condition. You will end up with reduced stress, anxiety, and depression. Furthermore, the quality of your life, as well as your positive mood, will improve.
Dementia usually causes damage to the brain cells. It makes it impossible for the brain cells to communicate with each other. And if these cells can’t communicate, then your normal thinking, communication patterns, feelings, and behavior will change.
Brain games provide adults with an interesting and engaging way to improve their cognitive capabilities. This can be beneficial in improving mental health, memory, and effective management of daily living skills. Just a simple exercise can have prolonged mental and physical effects due to a stimulated brain.
The best types of brain games for adults include jigsaw puzzles. They normally help to reinforce the connection found between the brain cells. Additionally, these games help to improve mental speed. This provides an effective way of improving short-term memory. There is also evidence that jigsaw puzzles can help to enhance visual-spatial reasoning.
For an adult, the best brain training games include crosswords, sudoku, Lumosity, Braingle, and Happy Neuron. All of these are available in form of apps.
A healthy diet is an important part of wellness, regardless of age. If you are not eating and drinking adequate food, then chances are you will be dehydrated. Besides that, you might suffer from weight loss, constipation, and urinary tract infections. These symptoms in a way can worsen your mental health, leading to stress that can cause dementia.
A combination of certain foods can also make this condition worse. This includes processed meats, sugary snacks, starches such as potatoes, and alcohol. However, certain home-made food products can help the elderly avoid dementia and they include:
Getting adequate sleep is important for human function regardless of the stage in life. A recent study established that insomnia had a significant risk of causing dementia. Besides that, there are reports that sleep disturbances can increase the risk of this condition.
As an older person, you need between 6-8 hours of sleep every night. This will give your brain enough time to process emotional information. You will be able to recharge the brain and allow it to make and learn about memories. Besides that, you will wake up feeling relaxed and rejuvenated.
While dementia isn’t treatable or curable, you can help minimize the risk of its development. Almost 35% of dementia cases are associated with lifestyle factors. This includes poor diet, insomnia, physical inactivity, obesity, and late-life depression among others. of all these factors you can choose to lead a healthy lifestyle.
Exercise by engaging in various physical activities. watch out for your diet and eat lots of fruits and vegetables. Avoid stress and anxiety by practicing mindfulness and meditation. At the end of the day, ensure that you get enough hours of sleep. If you do all these as an adult, you’ll live a long healthy life.