During Hispanic Heritage Month, the Alzheimer’s Association Capital of Texas Chapter is not only celebrating Hispanic American champions, but also raising awareness about this group’s increased risk for Alzheimer’s disease and ways to reduce cognitive decline.
The population of Hispanic individuals over the age of 65 will nearly quadruple in the next 40 years, eventually representing nearly 1 in 5 older Americans. At the same time, Hispanic Americans are 1.5 times more likely to develop Alzheimer’s dementia than older white Americans. With these facts in mind, it’s important to better understand why this community is at higher risk, and how to reduce risk of dementia later in life.
Chronic health conditions associated with higher dementia risk, such as cardiovascular disease and diabetes, disproportionately affect Hispanic populations. While age is the greatest risk factor for Alzheimer’s disease, there is a growing body of research to suggest that adopting healthy lifestyle behaviors, including healthy eating, exercising regularly, not smoking and staying cognitively engaged may help us age healthier and help reduce the risk of cognitive decline.
The Alzheimer’s Association offers these five tips to help reduce the risk of cognitive decline: Exercise regularly
Regular cardiovascular exercise helps increase blood flow to the body and brain, and there is strong evidence that regular physical activity is linked to better memory and thinking. Maintain a heart-healthy diet
Stick to a meal schedule full of fruits and vegetables to ensure a well-balanced diet. Some evidence suggests a healthful diet is linked to cognitive performance. The Mediterranean and DASH diets, which emphasize whole grains, green leafy vegetables, fish and berries, are linked to better cognitive functioning, and help reduce risk of heart disease as well.
Get proper sleep
Maintaining a regular, uninterrupted sleep pattern benefits physical and psychological health, and helps clear waste from the brain. Adults should get at least seven hours of sleep each night and try to keep a routine bedtime. Stay socially and mentally active Meaningful social engagement may support cognitive health, so stay connected with friends and family. Engage your mind by doing activities that stump you, like completing a jigsaw puzzle or playing strategy games. Or challenge yourself further by learning a new language or musical instrument.
Keep your heart healthy
Recent study shows strong evidence that a healthier heart is connected to a healthier brain. The study shows that aggressively treating high blood pressure in older adults can help reduce the development of mild cognitive impairment (MCI).
“Small steps can make a big difference,” said Andrea Taurins, executive director of the Alzheimer’s Association Capital of Texas Chapter. “Research suggests that incorporating these behaviors in combination will have the greatest benefit, but even if you begin with one or two you’re moving in the right direction.”
To learn more about ways to reduce your risk of cognitive decline by making lifestyle changes, go to <alz.org>.
If you or a loved one has been diagnosed with Alzheimer's or another dementia, you are not alone. The Alzheimer's Association is the trusted resource for reliable information, education, referral and support to millions of people affected by the disease. For free bilingual care consultation in English and Spanish, call our 24/7 Helpline: 800.272.3900.