Q. I am a 72-year-old woman who is becoming increasingly concerned about my memory. I have a family history of dementia and I canāt help but worry about some of the changes Iāve been experiencing lately. For example, I recently sent two thank you cards to my daughter for a birthday gift I received, and I also forget where I put my car keys and phone multiple times a day.
I understand that forgetfulness can be a normal part of aging. My friends and I joke about our āsenior moments.ā However, itās difficult for me not to feel anxious about the possibility of developing Alzheimerās, especially after caring for my mom who suffered from the disease. Iām interested in hearing about strategies or activities that can help me improve my memory and additional steps I should take to address my concerns proactively.
A. Thank you for sharing your concerns about your memory. Itās understandable that your family history of dementia would heighten your worries. Although Iām not a medical professional, I can certainly offer some general guidance that may help alleviate your concerns.
First of all, itās completely normal for everyone to experience occasional memory lapses. Young adults and older adults alike can all have moments of forgetfulness. However, when those bouts of forgetfulness start happening more and more frequently and begin to interfere with your everyday life, itās essential to communicate them with your primary care physician. Your doctor can best determine when you should seek a proper evaluation with a neuropsychologist. Itās not uncommon for older adults with dementia in their family history to get a cognitive assessment prior to noticeable changes in their cognition. This provides medical professionals with a baseline so they can monitor over time.
In regards to strategies to help you improve your memory, pursuing a healthy lifestyle is extremely important to maintaining your cognitive health. Eat a well-balanced diet, one that is primarily comprised of fruits, vegetables, lean protein, whole grains, and healthy fats. Limit the amount of sugar you consume and drink alcohol in moderation. Exercise is another important component of a healthy lifestyle. The Centers for Disease Control and Prevention recommends that older adults get at least 150 minutes of moderate-intensity exercise a week. In addition, older adults should also do strength-training exercises two days a week and other activities that target balance. Sufficient sleep is also crucial for your cognitive health. Aim for at least seven to eight hours of quality sleep each night.
Keeping your mind engaged is another strategy to improve your cognitive health. Participate in activities that challenge your brain, such as word puzzles, strategy games, and hobbies that stimulate your mind. Learning new skills can also challenge your mind.
Finally, staying socially engaged can help you maintain and improve your cognitive health. Social interaction can have a positive impact on your mind. Find ways to connect with others on a regular basis. Participate in social activities, join a club with shared interests, or consider volunteering.
Remember, everyoneās journey is unique. Even though your mother suffered from dementia, it does not necessarily mean your journey will look the same. Stay informed, communicate with your doctor, and seek support from your family and friends. Taking proactive steps and adopting a holistic approach to your well-being can empower you to face any challenges that may arise.
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