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Several lifestyle approaches can promote overall health and may help with maintaining thinking and memory skills. There isn’t one way to reduce the risk of brain-related disease or slow cognitive decline. Rather, research suggests that a combination of activities and lifestyle habits can help — and may even delay or prevent — Alzheimer’s or related dementias in some people.
It takes time to fully embrace lifestyle changes and new behaviors that can improve brain health and protect your memory, but every little bit helps. A doctor, nurse or other medical professional can work with you and family members to develop lifestyle strategies that may be helpful, including:
Finding ways to exercise and stay active with Alzheimer’s or related dementias.
The benefits of physical activity abound in all areas of health and well-being, including for people with Alzheimer’s disease. For example, some research suggests that walking on a treadmill can improve quality of life and psychological well-being in Alzheimer’s. Other research has found that home-based exercise may help support thinking and memory.
Put simply, physical activity is an important way to help manage symptoms of Alzheimer’s disease dementia. A daily walk can improve mood and keep the heart, muscles and joints healthy. Exercise also can promote restful sleep, which can help improve behaviors. It also helps prevent constipation. If walking is difficult, doing household tasks such as sweeping, riding a stationary bike, using stretching bands, and lifting weights or household items such as soup cans are other options.
Learning how to maintain nutrition with Alzheimer’s or related dementias.
People with Alzheimer’s dementia may forget to eat, lose interest in preparing meals or not eat healthy foods. They also may forget to drink enough, causing dehydration and constipation.
Care partners can help by offering healthy options that a person likes and can eat. Encouraging the intake of water and other healthy beverages that don’t contain caffeine also is beneficial. Caffeine can increase restlessness, cause sleep problems and trigger a need to urinate more often. High-calorie, healthy meal replacement shakes and smoothies can be helpful when eating becomes more difficult.
Can the Mediterranean diet help with Alzheimer’s or related dementias?
While taking fish oil supplements doesn’t seem to help with Alzheimer’s symptoms, following a diet that includes fish may help.
Eating fish is one component of the Mediterranean diet, a way of eating that’s based on the traditional cuisine of countries along the Mediterranean Sea. Following the Mediterranean diet involves:
- Consuming vegetables, fruits, whole grains, nuts and healthy fats, particularly olive oil.
- Eating fish or lean, skinless poultry, beans, and legumes each week.
- Having only moderate portions of dairy products.
- Limiting intake of red meat.
Heart-healthy diets, such as the Mediterranean diet, may help reduce your risk of dementia. There’s some evidence that they also may help treat dementia by slowing progression of the disease, especially when combined with other healthy lifestyle approaches.
Researchers think the balance of nutrients in the Mediterranean diet is key, with its ratio of healthy fats from a variety of sources. It may be the interaction of the diet’s components — at a molecular level — that helps preserve thinking function with age.
Finding outlets for social engagement in people with Alzheimer’s or related dementias.
Until the later stages of Alzheimer’s disease, people with the condition can — and should — engage with others. Social engagement is an important way to manage symptoms and support quality of life.
Attending social events, taking part in activities involving others such as games or crafts, and spending time with family are examples of social interactions that can bring meaning and enjoyment to someone with Alzheimer’s disease.
Taking steps to help adapt to cognitive losses due to Alzheimer’s or related dementias.
Because Alzheimer’s primarily affects thinking, it’s helpful to compensate for those losses. Keeping a daily routine, using a calendar and allowing time for breaks between tasks are all examples.
Safety devices such as medication organizers, wearable IDs, and door and window sensors can all help instill a sense of freedom for someone living with Alzheimer’s disease while also keeping the person safe.
Simple steps also can help. For example, a person with Alzheimer’s disease may feel less distracted and agitated when listening to a selection of favorite songs. A diffuser that disperses aromatherapy scents also may provide a sense of calm.
Getting good sleep in people with Alzheimer’s or related dementias.
Dementia often causes sleep issues. Someone with dementia due to Alzheimer’s disease may wake up more often during the night, stay awake longer and feel sleepy during the day. Problems with sleep often increase as the disease progresses. Sleep problems can increase confusion during the day and result in agitation or other behaviors.
Establishing a regular routine, treating underlying conditions such as sleep apnea, and creating a comfortable sleeping environment with the right temperature and use of night-lights all help promote a restful night’s sleep. Limiting screen time and stimulants such as caffeine before bed also is important. Getting regular physical activity, limiting daytime naps and managing the timing of medications that can interfere with sleep are other tips for making sure a person living with Alzheimer’s sleeps well at night.
Managing stress and energy levels in people with Alzheimer’s or related dementias.
Change can be stressful, especially for someone living with Alzheimer’s disease. And too much stress can affect well-being and the ability to function. Managing stress offers many benefits, including better focus, decision-making and quality of life.
People living with Alzheimer’s disease can reduce stress in a number of ways. Identifying sources of stress, getting help dealing with those situations and learning ways to relax are all helpful. Talking with a trusted friend also can help. Finding a place to relax and regroup can be useful during times of too much stimulation. Taking breaks and resting as needed are two ways to maintain energy levels.
Care partners can help with stress management by focusing on tasks that don’t cause extra stress. For example, if grocery shopping is frustrating for the person living with Alzheimer’s, a better option may be to make a list together and then do the shopping for that person or use a home delivery service.
Using music to soothe and connect with people who have Alzheimer’s or related dementias.
Listening to or singing songs can help people living with Alzheimer’s disease. That’s due in part to the fact that areas of the brain linked to musical memory are relatively untouched in Alzheimer’s. Music can relieve stress, reduce anxiety and depression, and lessen agitation. Music also can help avoid or reduce “sundowning.” This state of confusion occurs in the late afternoon and lasts into the night. Sundowning behaviors include anxiety and aggression, as well as pacing and wandering.
Music helps care partners as well by reducing their anxiety and distress and providing a way to connect with the person living with Alzheimer’s or related dementias.
The best choices are songs that the person with Alzheimer’s or a related dementia enjoys or that remind the person of happy times in life. Clapping along or tapping one’s feet to the music can enhance the experience.
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