It’s Never Too Late to Try These 7 Essential Tips to Protect Against Alzheimer’s and Dementia Now

Don’t take your precious brain for granted — get busy today.

A dear friend has dementia. She’s my age. It’s scary. It came on gradually over five years ago. It has advanced steadily and quickly.

Before this horrid syndrome, Susie was reading, volunteering, and attending church weekly.

She can’t do any of that now.

Susie never liked exercise. When we were neighbors, I would have to drag her out of her house to go for a walk. Within 10 minutes, she’d want to head home, and she did.

I’d go on without her.

I relish being outdoors, moving my body — whether hiking, walking the neighborhood, or playing pickleball, I love it.

I also lift light weights. I’m not fond of that as much, yet I realize the importance, especially as I age.

Sometimes, we do what our body needs even if our minds don’t want to.

Another woman I know, Marla, also has dementia and has the same distaste for exercise as Susie. She is also our age.

Women are more likely than men to have dementia and Alzheimer’s. Yet, men are at risk, too.

We are in the Third Third of our lives. God willing, my Third will be a long and healthy one.

I want to be active till I’m well into my 90s or even 100s and then die quickly! No pain. No disease. Just healthy of mind and body till the end.

How do we arm ourselves against dementia or Alzheimer’s?

There are several things you can do now.

1. Vitamin D — a recent Australian study shows a direct link between a vitamin B deficiency and an increased risk of dementia and stroke. The National Institutes of Health recommends that adults under 70 need 600 IU (international units) of vitamin D daily; for those older than 70, this should be increased to 800 IU.
2. Drink water — staying hydrated may also help reduce your risk of developing dementia. The recommendation is to drink around seven to eight glasses of water each day.
3. Avoid smoking. It’s hard to believe people still smoke. It is estimated that at least 14 percent of Alzheimer’s cases worldwide are potentially attributed to smoking.
4. Sleep — deprivation may increase your risk of Alzheimer’s, as this is about the accumulation of tau protein in the brain.
5. Oral and gum health — P. gingivalis is a gum bacterium that can lead to gum disease and may be connected to Alzheimer’s.
6. Exercise — This is a top potential treatment for Alzheimer’s. Physical activity is also one of the best ways to delay or avoid dementia and Alzheimer’s. A study in the U.K. reports that 10,000 (or 9,826 exactly) steps a day is correlated with a 51% risk reduction in dementia. Just 3,800 steps per day were associated with a 25% reduction. Those walking at a higher intensity were associated with an even lower risk.
7. Brain exercises—Other studies show that brain exercises such as word games, hand-eye coordination sports, and being active in a community of friends, church, or clubs help stave off signs of dementia and Alzheimer’s. Life-long learning is also one of the best ways to keep brain neurons healthy. Do what makes you happy.

I love playing pickleball — a hand-eye coordination sport.

Writing is my most recent avocation. I write daily, even if it’s only a few lines. My time lately has been spent helping my husband more than before, due to his health issues. Yet, I know writing is not only creative but a wonderful way to keep my brain keen.

I miss my friend, Susie. She’s not mentally available. Occasionally, she’ll have a lucid moment but then retreat back inside.

Even though Susie participated in a few of the suggested activities, it wasn’t enough. Once we repeat the same pursuits, learning ceases.

Seeing the deterioration of these women is heartbreaking. Let’s take whatever measures will keep us robust and our minds vibrant.

I know there is no guarantee that following the advice of studies will save us from these ailments, yet being proactive is always crucial.

Let’s challenge our brains so they don’t stagnate. Keep them fresh.

Study a new language, learn a musical instrument, take cooking classes — everything that stimulates the brain is a positive step in keeping your brain healthy and sharp.

I will continue to do those things as they make me feel vigorous and active.

I will also keep up my exercise routine not only because I enjoy it but also because it makes me feel good and counteracts the possibility of developing these dreaded illnesses.

What steps will you take to stay free of dementia and Alzheimer’s?

There’s a bustling, interesting world to discover no matter your age or ability. Get busy now!