As people age, they tend to focus on all the things they are afraid they won’t be able to do one day. Some of these things might include caring for their garden or watching their grandchildren, maybe even traveling. However, we tend to have a misunderstanding of what it means to age. Aging does not mean that someone is guaranteed to develop diseases like dementia or cancer [6]. Even though some decline in functioning is normal as someone gets older, there is a difference between general aging and the development of a disease [6]. One of the biggest examples of this is memory loss [6]. As we age, there is a gradual decline in cognitive abilities that everyone faces, but this does not mean that everyone will develop dementia or Alzheimer’s Disease [6]. People who are more likely to develop Alzheimer’s tend to show a quicker and more drastic decline in cognitive abilities than those who age normally [6].
This is the reason that the prevention and delay of disease development is so important. By delaying the development of a disease, you can live longer without it- saving yourself, and your caretakers, time and money [7]. The main way you can work on preventing Alzheimer’s is by following the main LEAP principles [4]:
Stay active by exercising regularly.
Follow a Mediterranean diet, which is high in healthy fats, fruits, and vegetables.
Stay connected to your loved ones and your community.
Learn new things or practice old hobbies to keep your brain engaged.
Know what relaxation techniques work for you so you can reduce stress.
Get a good night’s sleep every night!
While these are the keyways to help better your brain health, there are a few other things that are also important when it comes to your brain. Some of them are common health facts while others may surprise you! Take a minute to invest in aging well by looking at the complex relationships between different health conditions and different preventative measures.
Hearing loss is linked to the development of dementia for many reasons. First of all, the brain has to work harder to fill in the gaps that are not registered by the ears when someone is hard of hearing [3]. This can also factor into increasing social isolation or making it harder to connect with others overall [3]. If it is difficult to hear the world around you, you may not go out as often- which affects the cognitive engagement you are receiving as well [3]. With current data, it is estimated that 8% of dementia cases are connected to hearing loss- totaling 800,000 of the 10 million new dementia cases every year [3]. Protect your hearing by avoiding loud noises like concerts or sporting events and do not listen to your music on full blast [1].
If you want to learn more about the different levels of sound in your life, click here to see the CDC’s loudness meter: https://www.cdc.gov/nceh/hearing_loss/infographic/
Smoking is strongly linked to lung and heart disease as well as earlier death age [2]. It is believed that smoking accounts for about 14% of all Alzheimer’s cases and to increase the likelihood of developing the disease from anywhere between 30 to 75% [2]. There are several reasons that are being studied for why this connection exists, but a main theory is that smoking negatively impacts the brain’s blood vessels by increasing the levels of homocysteine- which is a toxic chemical to the arteries [2]. This makes it more difficult for the brain to get the oxygen and nutrients that it needs to function properly [2]. Smoking is also associated with oxidative stress- which means that the body is put under chemical stress that results in inflammation and damage to some cells [2]. In this case, smoking can harm brain cells, making it more vulnerable to disease [2]. Secondhand smoking is also a hazard to the brain and considered dangerous for those who are around people that smoke [2]. Adults who quit smoking when they were between 45 and 54 years old tend to add 6 years onto their life expectancy while the 55–64-year-olds who stopped smoking added about 4 years to theirs [5].
If you want to learn more about quitting smoking so you can add years to your life and your brain function, click here: https://www.nia.nih.gov/health/quitting-smoking-older-adults
Going to the doctor regularly is something that a lot of adults tend to neglect until something does not feel right. The truth is though, routine doctor visits are critical to the management and prevention of health conditions [5]. Health screenings can help detect chronic diseases before they develop too far, such as hypertension or high cholesterol [5]. Imaging and tests have advanced in the past years, making them invaluable tools in protecting your health [5]. Having routine health screenings also provides you with the opportunity to discuss risk factors with your doctor or maybe learn that something you thought was normal is actually a warning sign of a disease [5]. Sometimes diseases linger undetected until it is too late, which is why physicals and medical tests are so important [5]. In addition, one study found that people who went to regular doctor’s visits reported a higher quality of life and more feelings of wellness [5].
While the LEAP principles may seem intimidating, these 3 things we talked about can also help you to age well and protect your brain from disease. Making little changes can add up to years’ worth of your life and you have the power to choose whether or not to invest in your health. Besides, once you start making changes and realize how much better you feel, you may just find yourself asking what you should change next. You might be surprised how little steps can lead to bigger ones and before you know it you will be making progress in LEAPs and bounds!
Sources
[1]. Center for Disease Control. Listen up! Protect your hearing. 2022. Accessed August 10, 2022. https://www.cdc.gov/nceh/hearing_loss/infographic/
[2]. Ellison J. Is smoking good or bad for dementia prevention? BrightFocus Foundation. August 10, 2021. Accessed August 10, 2022. https://www.brightfocus.org/alzheimers/article/smoking-good-or-bad-dementia-prevention
[3]. John Hopkins Bloomberg School of Health. Hearing loss and the dementia connection. November 21, 2021. Accessed August 10, 2022. https://publichealth.jhu.edu/2021/hearing-loss-and-the-dementia-connection
[4]. KU Medical Center. Lifestyle Empowerment for Alzheimer’s Prevention. 2022. Accessed August 10, 2022. https://www.kumc.edu/research/alzheimers-disease-research-center/community-outreach/lifestyle-empowerment-for-alzheimers-prevention.html
[5]. National Institute on Aging. What do we know about healthy aging? February 23, 2022. Accessed August 10, 2022. https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging#doctor
[6]. National Institute on Aging. What is normal aging? Lessons from the BLSA. 2022. Accessed August 10, 2022. https://www.nia.nih.gov/research/labs/blsa/what-normal-aging
[7]. Zissimopoulos J, Crimmins E, St. Clair P. The value of delaying Alzheimer’s Disease onset. 2014;18(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851168/. Accessed August 10, 2022.