New workbook offers strategies to fight memory loss
Alzheimer’s can be one of the hardest diseases to watch and experience. It is the most common type of dementia, causing changes in the brain that lead to a progressive loss of memory and social skills. While there is no cure or treatment for the 5.4 million Americans living with Alzheimer’s, there are therapies that can help reduce the symptoms of the disease and its impact on daily life.
The HealthPartners Center for Dementia and Alzheimer’s Care and the Alzheimer’s Research Center have teamed up with the Alzheimer’s Association and the University of Minnesota to collect these therapies and share them with the patients and caregivers of those living with this disease. The Living Well Workbook offers information about beneficial lifestyle changes, the evidence behind them and strategies to build them into your life.
Strategies from the workbook can help reduce the symptoms and their impacts of Alzheimer’s and other mild cognitive impairments, which is the stage between normal forgetfulness from ageing and dementia. These helpful strategies range from basic lifestyle changes to more complex ones. Some basic tips the workbook suggests include:
- Get moving. Research suggests that physical activity can help prevent death of brain cells and improve memory and thinking. Exercise at a moderate rate for 20 to 30 minutes at a time, three to four times a week.
- Eat healthy. To get the nutrients your body and brain requires, make sure you are eating right. Foods that can help promote brain health include whole grains, fruits, vegetables and a little bit of spice.
- Exercise your mind. Keeping your mind active can help build and strengthen connections between neurons. Activities that help promote brain health include reading, playing cards, group discussions and puzzles.
- Focus on the positive. Studies suggest that there is a link between emotional health and the risk of developing Alzheimer’s and a faster cognitive decline in those with dementia. Set time aside for activities you enjoy and in environments you feel happy.
- Reduce stress. Too much stress can have a negative impact not only on your mood, but on your health as well. Take time to identify the sources of your stress and find ways to resolve the stressors or take time to relax.
- Find meaning and purpose. Transitioning to a lifestyle with a new diagnosis means you have the opportunity to reorganize your life- not let go of it. Discover new ways to engage in areas of life that make you feel useful and needed.
- Keep relationships strong. Despite frustrations you may have with your disease, push yourself to stay active and be social. Spend more time with family and friends, and be comfortable with both giving and receiving support.
- Manage your health. Take charge of your health and make sure you are listening to the cardinal rules of good health. Get enough sleep, limit your alcohol, regularly visit the doctor and watch your blood sugar and cholesterol.
- Establish a routine. Keeping a regular schedule can help make sure you are successful and staying healthy over time, in addition to helping to support memory. Create a plan that works for you, try it out and adjust as necessary.
To find out more about each of these strategies, you can download the entire workbook here. The tools and strategies found in the workbook can help you and your loved ones manage the symptoms and impacts associated with dementia and continue living life.