Understanding the Risks of Dementia in Our Golden Years

As we age there are two words that can strike fear in the hearts of any senior and those two words are DEMENTIA and ALZHEIMERS. Not one person alive, old or young, wants to consider the thought that they may get lost in their own minds and be unreachable even as their bodies remain firmly in need of care. This thought can make your blood run cold, and will turn your legs into jello. I am not trying to be a Debbie Downer here, but the truth is that there are a few things you can be doing right now to hopefully stave off either of these two conditions.

We have been talking about ways to mitigate these two conditions almost from the beginning of this blog.  We always talk about exercise, mental stimulation, staying social, learning new things, practicing gratitude, being mindful and other various ways to improve our lives as we age.  It should not surprise you that these interventions are also the way to stay mentally healthy. You can read older blog posts about this topic here.

Retirement means freedom and time to do the things we put off due to family and time issues while working. However, the risk of developing dementia, a broad term that encompasses various cognitive impairments, including Alzheimer's disease, significantly impacts the elderly population. Today let's examine the risks associated with dementia as we age and discuss ways to mitigate these risks.

The Growing Concern

Dementia is not a normal part of aging, but the risk of developing dementia increases as we get older. According to the World Health Organization, around 50 million people worldwide have dementia, with nearly 10 million new cases every year. Most of these individuals are over the age of 65. This statistic is a stark reminder of the importance of understanding and preparing for the potential risks as we age.

Risk Factors for Dementia

Several factors can increase the risk of developing dementia. Some of these are modifiable, while others are not. 

Key risk factors include:

• Age: The most significant risk factor for dementia is age, particularly after 65 years.
• Genetics: Family history plays a role, especially in cases of early-onset dementia.
• Lifestyle and Heart Health: Poor heart health due to factors like hypertension, high cholesterol, obesity, and diabetes can increase dementia risk.
• Brain Injuries: Severe head trauma may increase the risk of certain types of dementia.
• Mental Health: Depression and prolonged stress might contribute to the risk of dementia.

Reducing the Risk

While we cannot change factors like age and genetics, there are several ways to reduce the risk of dementia:

• Stay Physically Active: Regular physical activity helps maintain good blood flow to the brain and encourages new brain cells.
• Eat a Healthy Diet: Diets like the Mediterranean diet, rich in fruits, vegetables, whole grains, and lean proteins, can support brain health.
• Mental Stimulation: Engaging in activities that challenge your brain, like puzzles, reading, and learning new skills, can build brain resilience.
• Social Engagement: Staying socially active can protect against dementia by reducing stress levels and maintaining emotional health.
• Regular Health Check-ups: Managing heart health and mental health can significantly reduce dementia risk.

Early Signs and Seeking Help

Recognizing the early signs of dementia is crucial. These can include memory loss that disrupts daily life, challenges in planning or solving problems, difficulty completing familiar tasks, confusion with time or place, and changes in mood and personality. If you or a loved one experiences these symptoms, it's important to consult a healthcare professional.


As we cherish our retirement years, being mindful of our cognitive health is as important as taking care of our physical well-being. By understanding the risks associated with dementia and taking proactive steps to mitigate these risks, we can aim for not just a longer life but a fuller, more vibrant one.

Remember, aging is an inevitable journey, but how we age is something we can influence. Let's embrace these years with awareness and grace, ensuring our minds stay as active and healthy as our bodies.

What Do You Want The Rest of Your Life to Be?

This is a repost of a blog post from Ramblings of a Crazy Diva. I think it is appropriate to post it here also. I am sharing a lot of personal information, which is always dicey, but my journey has been full of ups and downs and I think this audience will feel connection to it. Anyway, I hope you enjoy this post.  Please come here often for interesting posts about getting older.

Recently, I have been thinking more and more about growing older and what exactly that means to me and what I expect for myself.  There was a time when I was diagnosed with breast cancer at age 62, when I feared I might die.  I was not ready to throw in the towel at 62.  I had always said I intended to live to 100 because I want to see how the world turns out.  

So, I did what I knew I had to do and I fought cancer.  I had chemotherapy, which was arduous and unpleasant.  I had 33 radiation treatments during which I had to lay on a table with my breasts exposed while strange people walked around behind me. I learned to divorce myself from my body to prevent embarrassment from being so exposed.  I did everything in my power to be healthy again.  I ate right, I got plenty of sleep, I spent time with my family.  Eventually, it all paid off and I beat cancer.

Once you have had cancer, there is a place in your mind that always says, "just wait for the next shoe to drop", so there is a constant tension.  I decided that instead of waiting I would become VERY proactive.  I went on a Keto diet which has had success with keeping cancer at bay.  I began an exercise program and exercised for 1 hour 5 days a week.  I joined a group of people who became my friends and I enjoyed my social activities with them.  I decided I wasn't dead yet, so I would choose to live.

Now here I am, age 72.  I still intend to live to 100.  I still do everything I can to stay healthy.  But, somewhere in my head there has been a shift, or a change of attitude about what it means to me to grow older.

I watch my sister, who is only 3 years older than I am, grow weak and feeble. She has serious memory issues and is frequently incapacitated by illness and requires hospitalization.  This has become her norm.  Is this what I want for myself?  Am I a bad sister for not wanting to be like her?  

We have always been diametrically opposed in our thoughts and actions.  She has been uncaring about her health and just living her life the way it came.  I have always been interested in ways to improve health.  I love exercise and when I found Keto, I began to feel better with that diet.  We have never seen eye to eye on much.  It seems, looking back, that I was more the big sister to her because I spent years taking care of her and her children.

But now I am thinking about how I want to spend the rest of my life.  Do I want to be healthy? Uh, yes! Do I want to be able to be independent? Uh, yes again!! So what do I need to be doing now to accomplish this?

Ageing today is not the same as it was for my mother and father or my grandparents.  There is much scientific investigation into the physical aspects of ageing that show promise in possible slowing down the process or even halting is entirely.  There is much scientific investigation into the psychological aspects of ageing that show promise in alleviating some of the negative effects ageing has on your self-worth.

Our society adores youth.  It has always been a youth oriented society.  Is this a good thing?  I don't know.  I don't see it changing anytime soon, so we must learn as older adults to make our way in a society that demeans and devalues us.  Sad, but true.

Here are a few articles you might enjoy:

• https://www.apa.org/monitor/2020/10/adults-control-aging
• https://www.wired.com/brandlab/2018/04/the-future-of-getting-old/
• https://www.webmd.com/healthy-aging/ss/slideshow-aging-surprises

What are the Ways to Remain Healthy and Active in Retirement

 Aging is a natural process for us all and it does not need to be a painful and restrictive time in our lives.  There are many things that we can do to improve the quality of our lives as we age and we are going to explore some of them below. Here are some tips to help you maintain your well-being.

Staying Active Physically

1. Exercise regularly: Engage in physical activity that you enjoy, such as walking, cycling, swimming, or playing sports. Aim for at least 30 minutes of moderate-intensity activity most days of the week.

2. Join a fitness class: Consider joining a fitness class, such as yoga or tai chi, which can provide physical and mental benefits and help you meet new people.

3. Take up a new sport: Try a new sport or activity, like golf or pickleball, which can help keep you active and engaged.

4. Stay active around the house: Doing household chores, such as gardening or cleaning, can also be a good way to get some physical activity and stay active.

Maintaining a Healthy Diet

1. Eat a balanced diet: Make sure to include plenty of fruits and vegetables, whole grains, and lean proteins in your diet. Avoid processed foods, sugar, and unhealthy fats.

2. Drink plenty of water: Drinking enough water is essential for good health and can help you feel fuller and more energized.

3. Limit alcohol and caffeine: Both alcohol and caffeine can interfere with sleep and increase the risk of certain health problems.

4. Try new foods and recipes: Experimenting with new recipes and ingredients can be a fun way to keep your diet interesting and help you maintain a healthy weight.

Staying Mentally Active

1. Stay engaged with others: Spending time with friends and family, volunteering, or joining a club or organization can help you stay connected and mentally active.

2. Keep learning: Pursue new interests and hobbies, take a class, or learn a new skill. Keeping your mind active can help reduce stress and prevent cognitive decline.

3. Travel: Traveling to new places and experiencing new cultures can be a great way to broaden your horizons and stimulate your mind.

Let's look at the Physical part:

Exercise Regularly:  we all know that this is an important activity but for one reason or another, we usually choose to forego doing it.  There are many ways to accomplish this goal now, especially with internet service now.  

If you practice only 15 minutes a day of good, heart-healthy exercise, you can meet this goal.  

Try looking online for a short 15 minute exercise program that you can do each day to stay healthy.  I use several YouTube videos online to do this, and there are many available to watch there.  One of my favorites is from Silver Sneakers (you don't have to be a member to watch) and the link to watch is here. Another one I would recommend is here. 

Join a fitness class:  My best suggestion would be to join a Silver Sneakers class at your YMCA.  Check with your Medicare provider because most of them will cover the cost of joining this program. I used to attend a class 3 time a week before the shut down and it was both good for my body and a lovely social activity.

But my all time favorite way to exercise both body and mind is Tai Chi and you can learn it easily online.  Tai Chi will work your body while calming your mind.  I recommend it highly.

Take up a new sport: Growing older doesn't mean you stop living.  I know several of my friends who have learned to play Pickleball in their 60's and 70's.  If they can do it, so can you!

Stay active around the house: This one is easy and makes you very productive.  I spend quite a lot of time on my computer everyday, but I take frequent breaks to do small household tasks like let the dogs in and out, change their water bottles, make the bed, unload the dishwasher, fold a load of clothes, etc.  So, about every hour, I take a 15 min break and do my housework chore, then return to the computer.  It works and I get so much done in a day.  You should try it.

Now let's look at the Mental part:

Stay engaged with others: There is not a better reason to maintain and keep relationships in aging than to help you stay positive and happy.

We are social creatures by nature and to allow ourselves to become cut off from our social circles causes depression and an eventual shut down of your mental well-beling.  So make those calls, spend time with family and friends, write cards and letters (yes although stamps are really expensive).  Send texts and emails or instant message your grandkids to tell them you love them periodically.  All of this will keep you connected.

Keep learning: If you have internet, there is no reason to stop learning.  You can take online classes, watch YouTube videos that teach you new skills, go to your local community college and take a class (that one fits both categories here).  Never stop learning.  Your brain will atrophy if you don't use it, so keep working it to maintain your mental clarity and sharpness.

Travel: Travel doesn't have to mean going far away.  A day trip to see a national park, a trip to see relatives, a drive around a body of water near you, etc. All these count as travel.  Get out of your house and see the world around you to remind yourself that you are still a part of it.

I did not discuss the part about eating a healthy diet because we are inundated daily with information about what we should and should not eat.  Just make healthy choices for yourself and you will do well.  Reduce fast food, eat vegetables, keep fat consumption down,  try new things, etc.  We all know this drill but for some reason, like exercise, we don't do it.  Well, to age well and be happy and healthy, it is time to address this elephant in your room and start eating healthy.  If losing weight is your goal, there is a blog that talks in depth about starting the Keto Diet you may enjoy.  Click over there and see if any of that interests you.

So don't just take my word on any of this.  Here are some articles I found that talk about these things as well:

https://www.forbes.com/health/healthy-aging/tai-chi-for-seniors/

https://www.signalsaz.com/articles/for-seniors-a-checklist-for-good-health/

https://healthpayerintelligence.com/news/addressing-senior-physical-mental-health-with-group-exercise