Understanding the Fear of Alzheimer's and Other Dementias - Ways to Delay or Prevent Memory Problems

Have you considered your risk of dementia as you have gotten older? If so, you are not alone. The fear of Alzheimer's and other dementias is a real one. These diseases can have a devastating impact on individuals, families, and society as a whole. 

Many of us ask if we will ever suffer from diminished memory and if there are ways to delay or avoid dementia as part of our aging process. Experts tell us there are healthy steps you can take to reduce your risk or possibly prevent it. We will discuss these ways in a moment.

September is World Alzheimer's Month, a time to raise awareness of Alzheimer's disease and other dementias. These conditions are a significant public health concern, affecting millions worldwide. More importantly, dementia may happen to someone you love or yourself in the years ahead. 

Millions Impacted Directly, and Many More Indirectly 

Since millions of people worldwide are impacted by dementia of any kind, the number of caregivers who support them is staggering. According to the Alzheimer's Association, an estimated 50 million people are living with dementia worldwide, and this is expected to double by 2030. 

In the United States alone, an estimated 6 million people are living with Alzheimer's disease, and over 11 million unpaid caregivers provide care for them. 

Then there are the paid caregivers who provide care since so many adult children cannot quit their jobs and become caregivers for an older parent. An estimated 2.4 million professional caregivers in the United States provide care for people with dementia. According to the Alzheimer's Association, the total cost of caring for people with dementia in the United States was estimated to be $355 billion in 2022. The number of professional caregivers is expected to grow in the coming years as the number of people with dementia increases. 

Most of the cost of professional caregivers comes from the care recipient's income and assets or Long-Term Care Insurance unless the individual has qualified for Medicaid. Medicaid pays for long-term care, including dementia supervision, if an individual has little or no income and assets. 

The majority of unpaid caregivers are family members, often spouses, adult children, or siblings. They provide a wide range of care, from basic tasks such as bathing and dressing to more complex tasks such as managing medications and providing emotional support. Caregiving is a challenging and demanding role, significantly impacting the caregiver's physical and emotional health.

What Is Alzheimer's and Dementia?

Alzheimer's disease is the most common type of dementia, accounting for 60-80% of cases. It is a progressive brain disorder that causes memory loss, thinking, and behavior problems. There is no cure for Alzheimer's, but there are treatments that can help manage the symptoms.

Other types of dementia include vascular dementia, Lewy body dementia, and frontotemporal dementia. Vascular dementia is caused by damage to blood vessels in the brain. Lewy body dementia is caused by the buildup of abnormal protein deposits in the brain. Frontotemporal dementia is caused by the degeneration of certain brain cells.

The early symptoms of Alzheimer's and other dementias can be subtle and may go unnoticed at first. Some common early symptoms include:

• Difficulty remembering recent events
• Problems with word-finding
• Difficulty concentrating
• Changes in mood or personality
• Problems with judgment or decision-making

Healthline reminds us that having memory problems alone doesn’t mean you have dementia. The website reviews many of the warning signs you should be aware of as you see your loved ones get older Dementia Symptoms: 11 Early Signs to Watch Out For (healthline.com). You need to have at least two types of impairments that significantly interfere with your everyday life to be diagnosed with dementia.

If you or someone you know is experiencing any of these symptoms, it is vital to see a doctor for evaluation. Early diagnosis and treatment can help slow the disease's progression and improve quality of life.

No Cure - But You Might Be Able to Delay or Prevent

Jessica Caldwell, Ph.D., a neuropsychologist with Cleveland Clinic, said the first tip to delay or prevent dementia is to exercise. 

The reason exercise is so important is exercise multitasks. First and foremost, when you exercise, a chemical is released in your brain immediately and over the long term that supports your memory system in the brain.

Dr. Caldwell notes that exercise not only facilitates the development of new neural connections, enhancing our capacity to acquire new knowledge, but it also plays a pivotal role in diminishing stress hormones and body inflammation. Chronic presence of these elements can be detrimental to one's memory and increase the risk of Alzheimer's disease.

What types of exercises are most beneficial to reduce your dementia risk, and for what duration? According to Dr. Caldwell, engaging in moderate-intensity activities such as brisk walking for a total of 150 minutes each week is advisable. Additionally, she underscores the importance of adequate sleep in preventing Alzheimer's disease. Aiming for a consistent seven to eight hours of sleep each night is crucial. Falling short in sleep duration can adversely affect your memory retention the following day.

The other reason is much more directly related to Alzheimer's disease, and that is when we sleep, during certain stages of our sleep and not others, our brain actually clears debris. One of the types of debris our brain clears is amyloid, and amyloid is a protein that builds up in unhelpful and pathological ways when it comes to Alzheimer's disease.

Diet and Dementia

Caldwell's third tip is to consider adopting a Mediterranean diet, which focuses on eating healthy fats, more leafy greens, and whole foods. Research has shown this type of diet is good for your brain and heart health.

The Mediterranean diet is a healthy eating pattern originating in countries bordering the Mediterranean Sea. It is characterized by a high intake of fruits, vegetables, whole grains, legumes, nuts, and seeds; a moderate intake of fish, poultry, and eggs; and a low intake of red meat, processed foods, and sweets.

The Mediterranean diet has been shown to have many health benefits, including:

• Reduced risk of Alzheimer's disease and dementia: The Mediterranean diet helps to protect the brain from damage, which can help reduce the risk of these neurodegenerative diseases.
• Reduced risk of heart disease: The Mediterranean diet helps lower cholesterol levels and reduce inflammation, both risk factors for heart disease.
• Reduced risk of stroke: The Mediterranean diet helps lower blood pressure, another risk factor for stroke.
• Reduced risk of type 2 diabetes: The Mediterranean diet helps to control blood sugar levels, which can help prevent type 2 diabetes.
• Increased lifespan: Studies have shown that people who follow the Mediterranean diet tend to live longer than those who do not.

There are several key components of the Mediterranean diet, including:

• Fruits and vegetables: Eat plenty of fruits and vegetables, such as apples, oranges, bananas, carrots, broccoli, and spinach.
• Whole grains: Choose whole grains over refined grains, such as brown rice, quinoa, and whole wheat bread.
• Legumes: Eat legumes, such as beans, lentils, and chickpeas, several times a week.
• Nuts and seeds: Eat nuts and seeds, such as almonds, walnuts, and sunflower seeds, as snacks or add them to meals.
• Fish: Eat fish, such as salmon, tuna, and sardines, at least twice a week.
• Olive oil: Use olive oil as your primary source of fat.
• Dairy: Choose low-fat or fat-free dairy products like yogurt and cheese.
• Red meat: Limit your intake of red meat to no more than 4 ounces per week.
• Processed foods: Avoid processed foods, such as sugary drinks, pastries, and fast food.
• Sweets: Limit your intake of sweets to no more than a few times per week.

Are You Prepared for Aging and its Consequences?

Aging, a natural progression of life, comes with various challenges that can profoundly affect our families and finances. One of the most daunting concerns related to aging is the potential onset of cognitive disorders, including dementia. 

Such conditions compromise independence and quality of life and place significant emotional and financial burdens on families. Without proper planning, families often face the distressing decision of juggling their work and personal lives with the demands of caregiving or managing the high out-of-pocket costs of professional long-term care.

Yes, taking proactive action to reduce your risk of dementia and other chronic illnesses that increase the need for long-term care is important. However, aging still happens, and the consequences on your family and finances will be substantial. 

Adding a Long-Term Care Insurance policy to a comprehensive retirement plan offers a proactive solution to these challenges. This insurance provides the financial resources needed for quality care in various settings – from in-home care to assisted living facilities – and ensures that the care recipient gets the necessary support without depleting their savings or placing undue financial stress on their loved ones. By safeguarding against the high costs of care, you can ensure that your estate, accumulated over a lifetime, is preserved for your lifestyle, future generations, or other intended purposes.

• What are the Components of A Long-Term Care Insurance Policy?

By integrating Long-Term Care Insurance into your retirement planning, you offer your family the invaluable gift of time and peace of mind, ensuring that the challenges of aging are met with dignity, love, and financial security. 

Don't forget planning should happen before your health changes. Most people start planning in their 40s or 50s, but it is your fairly good health now that allows you the ability to plan, even if you are in your 60s and beyond.