Navigating the Fear of Dementia: Practical Steps for Brain Health and Peace of Mind

As I’ve watched my mom’s cognitive abilities decline over the past five years, I’ve noticed that my memory isn’t as sharp as it used to be, either. I started to worry that these minor memory lapses might mean my aging would mirror my mom’s. I began to wonder how to plan for this possibility and even accepted that it might happen to me.

Please don’t make the mistake I made of staying up at night, worrying about how to plan for a future with dementia or imagining myself as a disabled, demented senior in a government facility.

When fear strikes, here’s what you can do:

Stay Present: Learn to meditate. If you find meditating challenging, try a body scan meditation. Practice it daily for about 15 minutes. You’ll be amazed at how meditation helps you stay present and reduces worries about the future. It allows you to see the bigger picture instead of focusing on fears. Stressing about the future doesn’t help; it activates the adrenal gland, releasing cortisol and other harmful chemicals that can damage your organs and prematurely age you.

Instead of succumbing to worry and uncertainty about the future, empower yourself with knowledge and learn your risk factors for dementia. Here are key points to consider:

1. Risk Factors: Age, family history of dementia, education level, lifestyle factors (like smoking and physical inactivity), and health conditions such as diabetes, hypertension, and high cholesterol can increase the likelihood of developing dementia.

2. Genetics: Some genetic tests can indicate the presence of the APOE4 gene. About 25% of people carry one copy of APOE4, and 2 to 3% have two copies, which means you inherited this gene from both parents. APOE4 is the highest risk factor for Alzheimer’s disease, although inheriting APOE4 does not mean a person will develop the disease.

3. Cognitive assessment: Regular cognitive assessments can detect early signs of cognitive decline. These tests evaluate memory, problem-solving skills, and other mental functions. Remember, some memory loss is expected with aging, other health conditions, and medications and doesn’t necessarily indicate dementia.

While methods like genetic testing and cognitive assessments can provide insights into the likelihood of developing dementia, they are not definitive. If you have concerns about your risk, discussing them with your doctor can provide more tailored guidance and peace of mind.

What can you do for a healthier brain?

Even if all indicators suggest you are at risk for dementia, remember that it's not a guarantee. Maintaining brain health and slowing the progression of dementia is within your reach, involving a combination of lifestyle habits and proactive measures. Here are some key strategies:

1. Stay Physically Active: Exercising only three times a week for 30 to 45 minutes can reduce the risk of developing dementia and all-cause mortality by up to 50%!! Remember that all exercise is not equal; you want an exercise that brings your heart rate to at least 80% of your heart's max rate. Exercise helps push oxygen to your brain, slowing the build-up of unwanted protein plaques and tangles that block your brain's pathways.

2. Engage in Mental Stimulation: Keep your brain active by learning new skills, solving puzzles, reading and engaging in activities that challenge your mind. Learning a new language or a musical instrument is especially beneficial to a process called Cognitive Inhibition. In theory, improving these types of processes helps the brain become more resilient to complications caused by dementia.

3. Eat a Healthy Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. Avoid processed foods as much as possible.

4. Maintain Social Connections: Social engagement helps keep your brain active and can reduce the risk of dementia. Stay connected with friends and family, join clubs, or participate in community activities.

5. Prioritize Quality Sleep: Good sleep is crucial for brain health. Develop a good night routine to help correct your circadian rhythms and sleep drive. Healthy sleep should encompass all four stages. Deep sleep promotes brain plasticity and waste removal. Aim for 7-9 hours of quality sleep per night.

6. Manage Stress: Chronic stress can negatively impact brain health. Practice stress-reducing techniques such as mindfulness, meditation, or yoga.

7. Control Health Conditions: Manage conditions like diabetes, high blood pressure and high cholesterol as they can increase the risk of dementia.

8. Avoid Smoking and Limit Alcohol: Smoking and excessive alcohol consumption can harm brain health. Quitting smoking and moderating alcohol intake can help reduce dementia risk.

Implementing these habits can help maintain brain health and potentially slow the progression of dementia. Remember, it’s never too early or late to start caring for your brain! If you have any specific questions or need more detailed advice, feel free to ask.

Recommended Books Brain Health:

Change your brain, change your life by Dr. Daniel G. Amen.

Outlive By Peter Attia, MD.

Breaking the habit of being yourself by Dr. Joe Dispenza