Launched by the Alzheimer's Association, the "I Have Alzheimer's Disease" section of alz.org offers information and tools to empower a growing group of individuals living in the early stage of Alzheimer's or another dementia to live their best life foras long as possible. Below is information on taking care of yourself while living with Alzheimer's disease.
People living with Alzheimer's disease will experience good days and bad days, but an emphasis on living a healthier life can help prepare you to live well and focus your energies on what is most important to you. The health benefits associated with maintaining your physical, emotional, social and spiritual health may help improve your daily life.
Living a healthy life with Alzheimer's disease involves examining the influences that impact your experience living with dementia. By educating yourself about the disease, developing effective coping strategies and planning for the future, you can create a solid foundation from which to cope with new challenges and changes.
Caring for your physical health
Take care of your physical health with diet and exercise. Adopting a healthy lifestyle can help you live well with your diagnosis for as long as possible. Use these tips to maintain your physical health:
* Get regular checkups. Establish a relationship with a physician you trust.
* Establish a routine for diet and exercise.
* Create a care team that understands your physical health needs and can help you monitor or respond to any changes that occur.
* Listen to your body! Rest when you are tired and be mindful of overextending yourself.
* Drink only minimal amounts of alcohol.
* Do not change medications and/ or dosages without first checking with your doctor.
Multiple studies have shown the benefits of physical activity for individuals with Mild Cognitive Impairment (MCI) or Alzheimer's. Research suggests that mild-tomoderate physical activity may help delay or slow a decline in thinking skills, reduce stress, possibly help improve symptoms of depression, and may even reduce risk of falls.
Some evidence suggests that exercise may directly benefit brain cells by increasing blood and oxygen flow. Even stronger evidence suggests exercise may protect brain health through its proven benefits to the cardiovascular system. Talk with your doctor about how to make exercise a part of your overall wellness plan.
You may want to try a group exercise class, where you can connect with others who enjoy similar activities. Aerobic exercise, increasing your heart rate for 20 to 30 minutes, provides the most benefit for physical and cognitive health. Try vigorous walking, bicycle riding or tennis.
If exercise was a part of your life before your diagnosis, keep doing it. An active lifestyle may help preserve your sense of independence and identity. If you are not an active person, consider including exercise as a part of your daily routine. Always check with your physician before starting a new exercise routine.
Although a balanced diet has not been proven as an effective treatment to address symptoms of Alzheimer's, the best current evidence suggests that heart-healthy eating patterns, such as the Mediterranean diet, also may help protect the brain. A Mediterranean diet includes relatively little red meat and emphasizes whole grains, fruits and vegetables, fish and shellfish, and nuts, olive oil and other healthy fats.
There is no conclusive evidence that brain exercises can slow or reverse cognitive decline. However, learning new information, taking a class, or challenging yourself to try a new hobby or activity may help increase your brain activity. Some types of mental exercises may have the added benefit of connecting you with others socially, which also may improve your mental health. If you enjoy mental stimulation or brain exercises, keep doing them.
Caring for your emotional and psychological health
Coming to terms with a serious diagnosis like Alzheimer's disease involves embracing changes in your emotional state. You may experience unwanted feelings and emotions, which may be triggered by your relationships with others, your experience with stigma or your frustration with daily changes. One of the most important things you can do is talk about your feelings with someone you trust such as your spouse, partner, pastor or counselor. Sometimes a different perspective can be helpful as you learn to adjust to living with the disease and cope with difficult feelings.
At times, your emotional state and responses may be the symptoms of Alzheimer's. You may have frustration, anger or confusion, and have no control of your emotions. As a result, you may be unsure of yourself around family and friends or in social situations. Learning to express yourself can help you cope with emotional responses, and help those around you react in the most appropriate ways.
Caring for your social health
Strong relationships and an active social network can have an impact on your health. Connecting with others who also are living in the early stage can be a comforting and satisfying experience. These individuals truly understand what you're going through. Building a support network with others like you can help normalize what you're experiencing, reduce the impact of stigma and improve your quality of life.
At first, you may be hesitant to engage in social activities for fear of making a mistake or having difficulty with communication. Consider pursuing activities that you enjoy or that satisfy you so much, that you can move past your hesitation.
Caring for your spiritual health
A diagnosis of Alzheimer's disease or serious illness can inspire a focus on spirituality and life's greater purpose. Enhancing your spiritual life can help you cope with challenging feelings, find meaning in your diagnosis and live your life more deeply.
Who each of us is at our core is more than our former jobs, things we are good at doing or even the conversations we have with others. The core of who we are is what we think of when we talk about the "self' or our "spirit". Connecting with our core being and what is most significant to us is our spirituality.
Now that you are living with Alzheimer's disease, it may feel as if you are going to lose those things that give you a sense of who you are - your job, the things you love to do, your accomplishments, your role as a parent or partner, etc. These represent only parts of who you are. They have to do with who you are in relation to something outside of yourself. Your personal senseofself comes from within.
Today more than 5 million Americans, including 330,000 Texans, are living with Alzheimer's disease, and this number increases by one new case every 67 seconds. For more information, please call the Alzheimer's Association 24/7 Helpline at (800) 272-3900 or visit alz.org.