Your State Representative or State Senator can Help!

Did you know?

If you or your loved one is no longer driving due to medical reasons, you can trade in your PA driver’s license for a PA Photo ID, and there are resources to help you with the process! Here is a step-by-step guide:

• You can do this before the license expires or shortly afterward
• Complete a PennDOT form DL-54A and attach the driver’s license to surrender
• PennDOT will issue a FREE Photo ID and use the photo ON FILE for the first 4 years
• Should your Photo ID need to be renewed, at that time there will be a fee and you will have to go to a Photo Center for the picture

This easy process helps older adults who may have a difficult time getting to a photo center to have the picture taken and this “buys” at least four more years! If you cannot get to a photo center to renew in four years, there is a way that a request can be made to PennDOT to continue to use the photo on file (this isn’t guaranteed but is often approved!)

Lastly, to make it even easier and to expedite the process, residents can go through their State Representative or State Senator to do this.  Offices have the forms and can inform PennDOT that the driver’s license was surrendered to their office on what date, and office staff can work with PennDOT for processing on your behalf.

Kelly O’Shea Carney, PhD, ABPP
Board Certified Geropsychologist
President, Dementia Friendly Lehigh Valley Steering Committee

As the evidence grows that reducing risk factors for dementia by adopting healthy lifestyle choices can prevent and/or delay the onset of dementia, researchers are also advancing the tools and processes for diagnosing Alzheimer’s disease early in its development.  The goal of this early diagnosis is to provide more opportunity for early treatment and intervention, as well as to motivate the adoption of healthy lifestyle factors to slow progression and maintain function.

By way of example, consider how we now identify and treat heart disease.  By middle age, your doctor likely orders blood tests to identify cholesterol levels and blood sugar, while also taking your blood pressure and perhaps even offering an occasional EKG to monitor heart function.  All of these tests are used to look for the very earliest signs of heart disease, and if there is evidence that any of indicators are outside normal limits, your doctor will likely recommend changes in diet and exercise, perhaps send you to a specialist for further evaluation and/or recommend a medication that reduces risk for heart disease.

Until recently, the same options for identifying very early signs of Alzheimer’s disease and related disorders (ADRD) were not available.  As a result, most people have not typically received a diagnosis of dementia until symptoms were clearly evident and the disease was in the middle stages of progression.  However, researchers have been working tirelessly to develop the kinds of tests that will help to identify the earliest signs of Alzheimer’s and now there are blood tests, neuroimaging, and other tests that can identify increased levels of the building blocks for this disease.  These tests identify increased levels of amyloid and tau in blood streams, cerebral spinal fluid, and brain metabolism.  In addition, there are neuroimaging tests that can reveal early changes in brain structure and function that typically accompany the development of cognitive decline.  The signs of these early changes identified by the various tests a doctor can order are called “biomarkers,” and just as we identify an increased risk for heart disease using the biomarker of cholesterol, doctors can now look for biomarkers of Alzheimer’s disease by using these new diagnostic tools.

Some of the biomarker tests are used exclusively in research settings, but a few have been approved for use in clinical settings.  As the use of biomarker tests for Alzheimer’s becomes more common, perhaps too the stigma and fear of dementia will diminish. Just as the identification of high cholesterol is now used as an early warning sign to encourage a patient to alter their lifestyle and pay attention to their heart health, so too identify the biomarkers for Alzheimer’s has the potential to serve as a motivation to adopt the healthy lifestyle changes that diminish risk for dementia.

The guidelines and metrics for using the new tests to identify biomarkers for Alzheimer’s disease are still being developed and both doctors and their patients are wrestling with the risks and benefits of early diagnosis of Alzheimer’s.  It is clear that the sooner the building blocks of dementia are identified in a patient, the more intentional the physician and patient can be about early interventions that may prevent, postpone, and/or slow the progression of the disease process.  Researchers are still working to create new therapies and determine how effective and long-lasting diminishing risk factors might be in altering the course of disease.

For the moment, however, these advances in research and clinical care provide us all with a few hopeful developments.  First, there is increasing evidence that up to 50% of all dementia cases can be delayed and/or prevented by adopting the lifestyle choices that address the identified risk factors for dementia (see the DFLV April 2024 newsletter for a review of those risk factors).  Second, we know that early intervention is far more effective at bending the curve on disease progression than later intervention.  Therefore, the ability to identify the biomarkers for Alzheimer’s before symptoms develop is a move in the right direction.  Finally, if the use of biomarkers to identify Alzheimer’s proves to be as effective as the identification of biomarkers for heart disease in promoting healthy behavior and altering the trajectory of disease, we may all enjoy a future in which dementia is far less common than it is today.

Resources: 

Livingston, Gill et al. (2024).  Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission, The Lancet, Volume 404, Issue 10452, 572 – 628.  https://doi.org/10.1016/S0140-6736(24)01296-0

Jack, C. R., Andrews, S. J., Beach, T. G., Buracchio, T., Dunn, B., Graf, A., Hansson, O., Ho, C., Jagust, W., McDade, E., Molinuevo, J. L., Okonkwo, O. C., Pani, L., Rafii, M. S., Scheltens, P., Siemers, E., Snyder, H. M., Sperling, R., Teunissen, C. E. & Carrillo, M. C. (2024). Revised criteria for the diagnosis and staging of Alzheimer’s disease. Nature Medicine, 30(8), 2121–2124. https://doi.org/10.1038/s41591-024-02988-7

Kelly O’Shea Carney, PhD, ABPP
Board Certified Geropsychologist
President, Dementia Friendly Lehigh Valley Steering Committee 

Benjamin Franklin is credited with saying “An ounce of prevention is worth a pound of cure.” When he first coined this phrase, he could not have had any idea about brain health and the insights we have today into the risk factors for dementia. But even so, his words could not be truer for those who care about such things. 

Research has identified 12 modifiable risk factors for dementia and seven of them are medical issues that your physician is likely to track during routine preventive care visits. In relation to brain health, this means that by seeing your physician for your annual physical and following the advice you are given, you can reduce your risk for dementia over the course of your lifetime. 

The seven modifiable risk factors that your physician can help you to monitor and address, and the percent of total risk for dementia contributed by each factor is listed here: 

• Hearing loss (8%)
• Elevated blood pressure (2%)
• Excess use of alcohol (1%)
• Obesity (1%)
• Smoking (5%)
• Depression (4%)
• Physical inactivity (2%)
• Diabetes (1%)

In other words, the research suggests that the risk of developing dementia could be reduced by 24% if each of us simply engaged in good preventive health practices and lifestyle choices that reduced the occurrence of these specific risk factors. Truly, a little bit of prevention can make a significant difference in brain health! 

When you look more closely at the issues listed above, it becomes clear that most of them relate to the healthy behaviors we all know we should be engaging in. Regular exercise, healthy eating to reduce problems with obesity, managing hypertension and diabetes, giving up smoking, and drinking only in moderation. These are the same things we know are good for our overall health and heart health. Now we also know these same issues are important for brain health. Moreover, your family physician can both monitor for these problems during annual physicals and can treat the issues if they arise. For example, treating issues with blood pressure, diabetes, and/or depression reduces the risk these conditions present to your brain health almost as well as not developing them in the first place. Similarly, remediating hearing loss, if it occurs, also serves to reduce the risk of the damage to the brain that develops as a result of the 

loss of the connection and cognitive stimulation that comes from not being able to hear. So even if you have a genetic predisposition to one of the conditions identified above, managing that health issue under the supervision of a physician can still help you to preserve the health of your brain. 

In a 2020 article published in the Lancet naming the 12 modifiable risk factors for dementia, the researchers noted that the stage of life in which each risk factor comes into play is also relevant to preserving brain health (Livingston, et. al., 2020). That article included the graphic below that illustrates when each risk factors plays the greatest role in compromising brain health. This illustration makes clear that brain health and the prevention of the risk factors that compromise it is a life-long endeavor. While it is never too late to focus on a bit of prevention, it is better to be mindful and attentive to the prevention of health issues throughout the lifespan. Engaging in healthy behaviors, seeking preventive health care, and collaborating with your physician to monitor and treat any health issues that emerge is your best bet to reduce the modifiable risks for dementia later in life. That ounce of prevention is far better than experiencing the cognitive changes associated with dementia for which there is currently no cure. 

Livingston G, Huntley J, Sommerlad A, Ames D, Ballard C, Banerjee S, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020;396(10248):413–46. https://doi.org/10.1016/S01406736(20)30367-6. 

It has long been known that social isolation is bad for your health.  People who have limited relationships, social connections, and/or social support, as well as those who describe themselves are lonely, are at higher risk for a multitude of negative health outcomes.  These well documented negative health outcomes include hypertension, stroke, and premature death, as well as an increased likelihood of mental health disorders, such as depression and anxiety.  In addition to these findings, there is an expanding body of evidence confirming an increased risk of developing dementia among those who lack social connection and support.

 

In a 2023 report by the U.S. Surgeon General, the negative impact of loneliness and social isolation were examined and the increased risk for dementia among socially isolated older adults was estimated to be as high as 50%.  In other words, if you are someone who lacks social connection with family, friends, and neighbors, you are at substantially greater risk of developing cognitive decline than your same age peers who enjoy social connection and support.  Similarly, in a recent longitudinal study conducted at Johns Hopkins, researchers found a 59% higher risk of developing dementia among those with a poor social network and a 29% higher risk for dementia among those lacking social support.  Based on findings like these, the Lancet 2020 report on dementia prevention, intervention, and care noted that, assuming a causal relationship, up to 4% of all dementia diagnoses can be attributed to lack of social support in later life.

 

The range of negative health outcomes associated with loneliness and isolation, including the increased risk for dementia, are mediated by the stress response in our bodies.  Specifically, human beings are social animals, and we need the presence and support of other people in our lives to help us manage the demands of daily life and challenging life events.  Relationships serve as a protective factor in our response to stress as those around us provide comfort, encouragement, and assistance with the stressors in our lives.  Without social support as a buffer, chronic life stress has an increased impact on our minds and bodies creating greater wear and tear on body systems, widespread inflammation, and inhibition of our immune system.  These stress related outcomes also take a toll on the brain and help to set the stage for disease and dysfunction.

 

Sadly, we live in a culture that has become increasingly disconnected and loneliness is on the rise among all age groups. The Surgeon General’s report addresses these trends and suggests a variety of ways that social infrastructure can be enhanced in America to support the wellbeing of all and to reduce the negative health impacts of social isolation and loneliness.  It will take collective action government, businesses, social services, and faith communities to foster improvements in social infrastructure, such as neighbor to neighbor interactions, availability of social clubs, networks, and events, and enhanced access to faith communities, local services and events, and education about the impact of poor social support.

 

Each of us can also be mindful and intentional about seeking, engaging in, and maintaining our social networks.  Simple ideas for building a social network include reaching out to neighbors, maintaining relationships with friends and family – even if they live far away, joining a club, church, or local group, or volunteering.  Any one of these small acts can help to connect us with others and serves to expand and strengthen our web of connection with others.  Human beings evolved in community and have always benefitted from interdependence and connection with others.  Modern culture may challenge the ways we have stayed connected in the past, but it has also given us new ways to connect virtually and across barriers of time, space, and differences of background and experience.  We owe it to ourselves and to our communities to reach out and connect with others.  When we do so, we improve our own health and wellbeing and support the health and wellbeing of those around us.

 

Written By:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

 

Chair of Dementia Friendly Lehigh Valley Steering Committee

The content of this article was informed by the following scientific articles and reports, which can be consulted if you would like to learn more about the relationship between social connection and dementia.

US Surgeon General’s Report:  Our Epidemic of Loneliness and Social Isolation.  Available at:  https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf

Huang AR, Roth DL, Cidav T, et al. Social isolation and 9-year dementia risk in community-dwelling Medicare beneficiaries in the United States. Journal of the American Geriatrics Society. 2023; 71(3): 765-773. Available at:  https://agsjournals.onlinelibrary.wiley.com/doi/epdf/10.1111/jgs.18140?utm_term=JGS&utm_campaign=WRH_1_9_23&utm_medium=email&utm_source=publicity

Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020 Aug 8;396(10248):413-446. Available at:  https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30367-6/fulltext

Now that the summer heat is behind us and the weather is getting colder, flu symptoms
will become increasingly common. For seniors, common cold can lead to complications like bronchitis and pneumonia. For seniors struggling with more chronic conditions like diabetes or asthma, a flu infection can worsen things. Your loved one’s health should be your priority as the winter draws closer, and taking the right steps to prepare your seniors for the season is essential.

Get a flu vaccine

Seeing your loved ones succumb to mild illnesses like the flu can be tough to watch.
Unfortunately, the older they get, the weaker their immune system is, especially when
they have underlying health issues. So, don’t underrate the capacity of something seemingly as simple as flu to lead to severe complications. Ensure you get your seniors a flu vaccine early to protect them from the worst of the virus.

Be ready for snowstorm

Snowstorms can leave seniors isolated or restricted inside their homes, so it’s essential to prepare for the worst eventualities, such as occasional blackouts. Stock up the kitchen and ensure that water and medication are readily available. You can also get supplies such as a warm blanket, gloves, spare batteries, and a flashlight to ensure your loved ones stay comfortable.

Practice proper hand washing

You should impress upon your loved ones the importance of proper hand washing, as it is a highly effective way to prevent cold and flu. It begins with applying anti-bacterial soap and warm water to the hands, working the lather for about 20 seconds before rinsing and drying the hands. Have them use disposable towels to wipe their hands and use them to turn off the running water to avoid recontamination from touching the faucet.

Eat healthy

Although adequate nutrition can be challenging to manage during the cold months, you should make an effort to ensure that your loved ones get quality, nutritious meals at all times. Stocking up on frozen portions of vegetable-rich meals, soups, and fruits will strengthen their immune system and make them more resilient to the flu.

Get active

Depending on the capacity of your loved ones, you should impress upon them the importance of physical exercise as an efficient way of helping the body fight infection.  Ensure they regularly carry out low-impact exercises for a few minutes daily to avoid being couch potatoes, making the immune system too weak to resist the flu.

Clean household surfaces

Cold and flu viruses can survive on surfaces outside of the human body and particularly live longer on surfaces like wood, plastic, and metal. So, keep your loved ones from contracting the flu by cleaning household surfaces with the appropriate disinfectants containing hydrogen peroxide, citric acid, pine oil, alcohol, or bleach. Also, check that your loved ones are not allergic to any substances in the cleaning agents you use.

Get help and advice on senior care in the Lehigh Valley and Upper Bucks

Taking care of your loved ones can be challenging, especially when they’re dealing with chronic health conditions. With the cold and flu season around the corner, you have additional worries and need the proper knowledge to handle their unique conditions. At Care Patrol of the Lehigh Valley and Upper Bucks, we are your friendly partner in senior care and will gladly assist you in finding the best solution for your loved ones. Call us today to learn more.

CarePatrol: Senior Care Services

610 – 509 – 0445

https://www.carepatrol.com/advisors/lehighvalley

We live in a busy world and each of us faces multiple competing demands that require our time and energy. Moreover, our society tells us that being busy is good and that its achievement, accomplishment, and success matter. In this context, many people forgo sleep in order to address the “to do” list of their lives. “If there are not enough hours in the day to do all that needs to be done, skip that extra sleep and use the time to be more productive” – or so the logic of it goes for many people.

 

Research tells us that more than a third of Americans get less than the recommended amount of sleep each night. The impact of their sleep deprivation ranges from daytime sleepiness and fatigue, to depression, and an increased risk for chronic conditions like dementia, diabetes, and obesity. While good sleep may seem like it is an optional aspect of daily self-care, and one that each of us occasionally skimps on, the truth is that good sleep each night protects and nourishes the brain in important ways.

 

Based on emerging research, the National Sleep Foundation recently updated the recommendations regarding the average amount of sleep needed by adults. The recommendations now say that adults over the age of 18 require 7 to 9 hours of sleep each night. This amount of sleep is necessary because the brain and the body emerge in important restoration and repair during our sleep. Without adequate time for the body’s natural processes to clean, repair, and replenish the brain and body, damage accumulates over time and results in the increased risk of disease and diminished function.

 

Adequate sleep is identified as one of the modifiable risk factors for dementia.  For example, one study conducted with funding by the National Institute of Aging showed that people in their 50s and 60s getting six hours of sleep or less were at greater risk of developing dementia later. Compared to those getting normal sleep (defined as 7 hours), people getting less rest each night were 30% more likely to be diagnosed with dementia. Moreover, for those diagnosed with dementia, adequate sleep can enhance mood and function even in the context of the disease.

 

If you are someone who has difficulty sleeping, consider adopting “sleep hygiene” practices.  These strategies create optimal conditions for sleep and can enhance both the quantity and quality of nightly sleep.  Some easy to adopt sleep hygiene practices include:

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

 

Sleep is critically important to both brain health and overall physical and mental health.  While life can be busy, sleep must never feel like an optional activity that can be skipped or minimized.  Our brains need sleep to function and when we do not allow time for the brain and body to rest and restore, there is a cumulative price to be paid in mood, health, and function.  So get some.  It’s good for you in mind and body, and you will be better prepared to take care of that “to do” list when you are well rested.

 

Written by:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

Chair of Dementia Friendly Lehigh Valley Steering Committee

 

Information shares in this article came from the following websites. You can refer to these articles to learn more about the topic of sleep and brain health.

Center for Disease Control. Basics About Sleep. Retrieved at:  https://www.cdc.gov/sleep/about_sleep/index.html

National Institute of Health.  Good Sleep for Health.  Retrieved at:  https://newsinhealth.nih.gov/2021/04/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,stroke%20to%20obesity%20and%20dementia.

National Institute of Health Research Matters.  Lack of Sleep in Middle Age May Increase Dementia Risk.  Retrieved at:  https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk

There is a common belief that doing a crossword puzzle every day will help preserve cognitive function. While there is a grain of truth in this idea, like many commonly held beliefs, there is more to it than you might realize. It is more accurate to say that doing a crossword puzzle every day is good for your brain health IF you don’t usually do crossword puzzles. If the New York Times daily crossword has been your favorite pastime for years, learning to square dance may be better for your brain health. And if you both square dance and do crossword puzzles, then perhaps tutoring kids as a volunteer may be better for your brain.

The reality is that our brains need NOVELTY to optimize function. This is true because of the phenomenon of neuroplasticity. Neuroplasticity refers to the capacity of the brain to develop new brain cell pathways and connections when challenged with tasks that are unfamiliar and require a bit of effort. Brain cells, or neurons, are shaped somewhat like trees, with a long stalk running top to bottom and a variety of branches extending from that center. When the brain is challenged by unfamiliar tasks, over time these new tasks encourage the branches of the neurons to grow into new directions and make new connections. The more interconnected the brain cells become, the stronger the networking, communication, and coordination across different areas of the brain will be.

When we do not challenge our brains with new and challenging tasks, the brain is deprived of the stimulation it needs to keep evolving the internal density and complexity of the networks of brain cells. For that reason, it is good to try new things, to learn new things, and to challenge ourselves. It is important to remember that all aspects of our function are managed by the brain. So, the new activities and tasks we try can come in a variety of forms. For example, if you have always played tennis, incorporating swimming, yoga, or dancing into your exercise routine will challenge growth in your brain. If your favorite “brain teaser” has been to do a crossword puzzle, perhaps learning a new language, playing Soduku, or attempting to solve a visual pattern game, like Tiles or Vertex, will give your brain a change to grow in a new direction. If you have never tried meditation, give it a go. If you have never joined a book club, try it. And if you have always enjoyed rock and roll concerts for entertainment, consider going to an art or science museum for a Saturday afternoon outing.

The point is that our brains are literally designed for flexibility and evolution. When we stick to the same old routine and only do the things we know we are already good at, our brains use the same well-developed pathways of processing that were laid long ago. When we try something new, and even when we experience a little frustration or even failure as we learn, our brains are stimulated to grow and evolve. Moreover, as we encourage the development of new pathways and connections among brain cells, we are also building the strength and resilience of our brain function. Then, if we ever do encounter dementia or another illness or injury that challenges brain function, our brains will have greater reserve capacity as a result of the dense connections and complex pathways that have developed. This is what scientists call “cognitive reserve” and this reserve is what helps people in the early stages of dementia to function better longer.

So, are crossword puzzles good for your brain? Maybe. But only if you haven’t done them before and also try lots of other new things after you enjoy your daily crossword.

Written by:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

Chair of Dementia Friendly Lehigh Valley Steering Committee

For decades scientists have been searching for a treatment and cure for Alzheimer’s disease and related dementias (ADRD). This research has resulted in some positive outcomes related to understanding the disease processes underlying different forms of dementia, new tools and techniques to diagnose dementia, and the development of a few treatments that can help to maintain function for a time. But currently, we still do not have a cure for dementia, nor do we have treatments that truly hold disease progression at bay.

However, research has yielded very exciting results in the identification of factors that can help to reduce the risk of dementia and possibly slow disease progression. With an eye toward prevention, research in the area of brain health has identified 12 factors that can reduce individual risk for dementia. When proactively addressed over the course of the lifespan, there is a significant reduction in the risk of dementia for the individual. In the words of the Lancet Commission (2020, pg. 1) the group of dementia and brain health experts who have published the most recent findings in the area, “It is never too early and never too late in the life course for dementia prevention. Early-life (younger than 45 years) risks, such as less education, affect cognitive reserve; midlife (45-65 years), and later-life (older than 65 years) risk factors influence reserve and triggering of neuropathological developments. If the 12 identified risks to brain health were consistently addressed over the course of each person’s lifespan, 40% of dementias worldwide might be prevented or delayed.

The 12 brain health risk factors identified by the Lancet Commission take precedence at different times in the lifespan. Listed below are each of the brain health factors and the time of life when they play the greatest role in predicting brain health later in life. The percent reduction in worldwide prevalence of dementia that would be realized by eliminating this risk factor is noted for each factor in parenthesis. A graphic illustration of these risk factors is available here for reference.

Early Life: 

Education (7%) – Education is used as a proxy for cognitive stimulation across the entire lifespan. Researchers have found that people who engage in lifelong learning and cognitive stimulation develop stronger neural networks that help to maintain brain health later in life.

Midlife:

Hearing loss (8%)- Minimizing exposure to factors that impair hearing and managing hearing loss if it occurs helps people to remain more socially and cognitively engaged, and in doing so improves brain health.

Traumatic Brain Injury (3%) – Head injuries, such as concussions, can have long term negative effects on brain health and function. Protecting your head by wearing a helmet and avoiding activities that can result in head injury will also help to protect minimize the risk of dementia later in life.

Hypertension (2%)- Heart health and brain health are closely linked. Managing the risk of hypertension and other cardiovascular health issues helps to maintain brain health by ensuring that the brain has the blood and oxygen supply it needs to function optimally. Untreated hypertension is also associated with disease in the small blood vessels of the brain, and this disease process has been demonstrated to be foundational to many forms of dementia.

Excessive alcohol use (1%)- Defined as more than 21 servings/week, routine consumption of too much alcohol damages the brain and sets the stage for various dementias. Alcohol directly affects the function of the brain any time it is consumed, and in excess it can lead to long term impairment of the
brain tissue and cognitive function. Less alcohol is always best, but if you do enjoy a drink now and then, remember that moderation is the key to brain health.

Obesity (1%) – Obesity is associated with higher levels of inflammation in the body and often also affects heart health. Maintaining a healthy weight and eating a healthy diet will help to keep inflammation at bay and ensure that your body has the nutrients needed for lifelong brain health. Scientists agree that the Mediterranean diet is an excellent choice for maintaining weight and brain health.

Late Adulthood:

Smoking (5%) – Smoking is detrimental to health in a variety of ways, and this includes the toll it takes on brain function and integrity. If you smoke, quit. If you have never smoked, don’t start. Staying away from secondhand smoke can also help you to keep your brain healthier.

Depression (4%) – Depression can be an early symptom of depression, and when untreated, may also contribute to developing dementia. Maintaining a  positive mood, active lifestyle, and healthy social connections can all help to improve mental health. If you do experience clinical depression, be sure to seek treatment to enhance your well-being and quality of life. Doing so will also enhance long term brain health.

Social Isolation (4%) – Loneliness and social isolation are associated with a broad range of negative health consequences and dementia is one of them. For improvements in general health, mood, and cognitive function, be proactive in connecting with loved ones, participating in community, and being present to those you encounter each day.

Physical Inactivity (2%) – Exercise is good for your heart, good for your body, and good for your brain. The physical benefits of exercise ensure that a strong flow of blood, oxygen and nutrients is delivered to your brain and helps to minimize generalized inflammation. Moreover, exercise contributes to a positive mood and improvements in self-concept. In fact, simply walking everyday has been provide to enhance cognitive function and reduce symptoms of depression.

Air pollution (1%) – Air pollution is one of the newest brain health factors recognized by scientists. While this is not a factor that people have direct control over, it is worth noting that those who live in areas of higher air pollution are at a greater risk for dementia. This fact is one more good reason to advocate for clean air for all.

Diabetes (1%) – Like other heart health factors, diabetes takes a toll on brain health. In particular, diabetes that is poorly controlled can impair the integrity of the small vessels of the brain, impeding blood flow and diminishing the structural strength and function of the brain. Eating a healthy diet, treating diabetes if you are diagnosed with it, and staying physically active will minimize the potential impact of diabetes on your brain health.

The factors listed here account for 40% of the total risk for dementia. The remaining 60% of risk is associated with unknown factors. This may include individualized lifestyle factors, genetics, and/or other environmental toxins. While many people think genetic predisposition is the primary contributor to the risk of developing dementia, across the general population, genetic risk is thought to account for 25% of less than the total risk. Therefore, the 40% risk that we can control with our lifestyle choices may compensate for and/or even diminish the impact of any genetic risk that is beyond our control.

For those concerned about the impact of dementia on a personal and public level, brain health interventions are the key to turning the tide. Not only can the adoption of healthy lifestyle choices reduce personal risk for dementia, but when approached as a public health issue, reducing the factors that challenge brain health can dramatically decrease the global prevalence of dementia. In fact, if the overall risk associated with these 12 factors were reduced by just 10%, the prevalence of people living with dementia could be reduced by over 1 million cases worldwide.

For those already living with dementia, there is also scientific evidence suggesting that healthy lifestyle choices may help to slow progression and/or preserve function. Moreover, healthy lifestyle choices related to all the factors noted will also help to improve overall health and quality of life for those living with dementia.

Preventative, proactive efforts to adopt healthy lifestyle choices is our best hope right now for improving brain health and reducing the risk of developing dementia. As we continue to learn about the brain and the underlying causes of dementia, it is important that we draw upon the clear and exciting evidence pointing us toward reducing personal risk and worldwide prevalence of dementia. Doing so is good for each of us and all of us.

Information contained in this article is summarized from the following source:
Livingston G, Huntley J, Sommerlad A, Ames D, Ballard C, Banerjee S, Brayne C, Burns A, Cohen- Mansfield J, Cooper C, Costafreda SG, Dias A, Fox N, Gitlin LN, Howard R, Kales HC, Kivimäki M, Larson EB, Ogunniyi A, Orgeta V, Ritchie K, Rockwood K, Sampson EL, Samus Q, Schneider LS, Selbæk G, Teri L, Mukadam N. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020 Aug 8;396(10248):413-446. doi: 10.1016/S0140-6736(20)30367-6.

For additional reading about Brain Health, consider this resource:

Center for Disease Control National Brain Health Initiative Road Map Series:

https://www.cdc.gov/aging/healthybrain/roadmap.htm

Written by:

Kelly O’Shea Carney, Phd, ABPP
Board Certified Geropsychologist
Chair of Dementia Friendly Lehigh Valley Steering Committee

The majority of people who are living with dementia in our community are receiving care in their homes from a family member or friend.  And most of the caregivers providing this care are also working a full-time job or are raising young children.  Whether you’re caring for a spouse, parent, other family member or friend, caregiving is hard work. And caring for a person who is living with dementia can be even harder.  Family caregivers of people who are living with dementia are at greater risk of depression, anxiety and poor quality of life, than caregivers of people with other medical conditions.

Recognizing the need to provide caregivers with education, training and resources to support them in their caregiving roles, Morningstar Living launched a dementia-focused program in 2012 called Memory Lane.  This year-round program takes place at Morningstar Living’s Moravian Hall Square campus in Nazareth, PA and is open to the general public.  Memory Lane features professional speakers, educators, physicians and specialists who have knowledge, information, resources and research to share on the subject of dementia.  Featured program topics range from understanding the difference between dementia and natural signs of aging, to research about current studies on finding a cure for the disease, to drugs that are being tested to treat the disease, to learning how to communicate effectively with someone who is living with dementia, to proactive strategies to promote brain health.  Hundreds of people living throughout the Lehigh Valley, attend Memory Lane to gather information, apply new knowledge, and practice skills and caregiving techniques they learn at these programs.  Memory Lane creates a forum for participants to meet and engage with others in similar caregiving situations and exchange information, caregiving experiences and resources that are available in our community.

Caregivers who are caring for a family member or friend who is living with dementia need all of the help and support they can get from their community.   Morningstar Living’s Memory Lane is dedicated to this purpose. To learn more, visit https://www.morningstarliving.org.