If You Don't Use It You'll Lose It
- sarah58048
- 45 minutes ago
- 6 min read
Cognitive decline and impairments often accompany aging; however, this doesn't mean we should allow these challenges to limit our daily lives. As we get older, our memories, physical abilities, and overall functions may change. We might forget where we've placed our keys, trip over our own feet, or grab the wrong remote for the TV. Additionally, aging brings the increased risk of conditions such as Alzheimer’s, Dementia, hearing loss, and vision loss, which can significantly affect our daily lives as well as the lives of our loved ones, particularly spouses and children.
January is Alzheimer’s Awareness Month— a time for our community to evaluate the services, organizations, and support systems available in Ontario. This month serves as an opportunity for us to reflect on how we can enhance our healthcare practices and improve the quality of life for seniors. In this blog post, we will explore various ways to help improve the lives of the seniors in your life, maintaining their abilities and prolonging their independence at home. We will also highlight how Molly’s Club implements these recommendations to support our members.
One of the best places to start when considering quality of life for those with cognitive impairments is through food. Different foods possess unique properties that benefit our health, and certain food groups can have a particularly positive impact on brain and body function. For seniors, we should prioritize incorporating colourful fruits and vegetables into meals, such as kale, spinach, broccoli, peppers, corn, blueberries, strawberries, and plums. These foods are high in antioxidants, which are known to prevent oxidative damage to brain cells.
In the case of Alzheimer’s disease and other cognitive impairments, the brain often experiences oxidative stress. Antioxidants can neutralize the harmful molecules associated with this stress, protecting brain cells from damage. Another essential food group for seniors is fish, which is rich in omega-3 fatty acids known for their anti-inflammatory effects. In the context of Alzheimer’s and other cognitive impairments, inflammation can contribute to the swelling of the brain, worsening symptoms and potentially accelerating disease progression. Including omega-3-rich fish in their diet may help reduce inflammation and slow the disease's progression. If fish isn't preferred, consider adding nuts to the diet. Nuts, such as almonds, pecans, and walnuts, also contain high levels of antioxidants, like bright-coloured fruits and vegetables, which can help alleviate oxidative stress in the brain.
At Molly’s Club, we utilize a variety of recommendations and ideas to enhance our members' meals, promoting positive antioxidant and omega-3 intake. Our members enjoy a diverse range of meals prepared by our Chef, who ensures that dishes remain interesting, vibrant, and delicious. We incorporate smoothies, muffins, and sauces to increase the consumption of various nutrient-rich foods and demonstrate to our members different ways to enjoy less popular ingredients such as kale and mushrooms.
Another important factor in maintaining brain and body function as we age is exercise.
We don’t mean running a 5km race or spending hours at the gym to build muscle. Instead, we emphasize the importance of keeping muscles and joints moving rather than simply increasing muscle mass. Simple activities like a short 20-minute stretching program each day, walking around the block once or twice, or even standing on one foot while brushing your teeth can make a significant difference. This is particularly crucial for seniors who have cognitive impairments such as Alzheimer’s or Dementia. These conditions often impact not only the individual diagnosed but also their loved ones and caregivers, making it a dual diagnosis. Alzheimer’s and Dementia are progressive diseases, meaning they can worsen over time. Research in Therapeutic Recreation has shown that individuals who engage in regular exercise—such as walking, gentle stretching, or seated Zumba—tend to maintain their abilities in daily tasks like dressing, bathing, and self-care. In contrast, those who do not exercise regularly often experience a decline in mobility, making personal care more challenging.
A study published in the Journal of the American Medical Association in 2003 found that patients with Alzheimer’s who participated in a daily exercise program over two years were able to remain independent in their personal care and were less reliant on their caregivers. The study concluded that only 19% of the exercising group required long-term care (LTC) support within the two-year period, compared to 50% of those who did not exercise.
At Molly’s Club, we take physical functioning and exercise very seriously, supporting our members in engaging and enjoyable ways to keep their bodies moving. We offer various exercise programs that can be done from a chair to aid balance, while also providing standing options for those who are able. Our Recreation Therapist develops seated range-of-motion exercises, seated Zumba, seated yoga, and much more to help maintain muscle function and overall abilities. We also incorporate exercises that focus on coordination, challenge the brain, encourage the use of both sides of the body, and introduce games that make exercise feel fun and motivating.
Not only can we keep our brain and body active through exercise, but we can also use cognitive-based programming to challenge ourselves in various ways. Our brains are like muscles; they need training to stay strong. However, cognitive stimulation doesn't have to involve learning complex math skills or solving major world problems. It can simply involve activities that stimulate different areas of the brain.
Engaging in activities such as game shows, Scrabble, bingo, Uno, colour-by-number, card writing, puzzles, and more can provide our brains with the necessary challenges to maintain their function and combat memory impairments. A study conducted on 801 elderly nuns across the United States found that over four and a half years, the group that regularly participated in cognitive activities like word searches, bingo, reading, and writing were 47% less likely to develop Alzheimer's disease and other forms of cognitive concerns. A new form of cognitive stimulation combines physical and cognitive activities. For instance, holding your hands up in the air (resting on a chair) and tapping your thumb to each finger one at a time for 5-10 minutes a day is an effective way to work on fine motor skills and stimulate both sides of the brain. Activities like this can help reduce inflammation in the brain and maintain its ability to orient and focus on various tasks.
At Molly's Club, we implement a variety of programming to stimulate both the body and brain, with our favourite method being game shows. These game shows mimic those seen on TV, but feature questions created by our staff that cover topics such as music, knowledge, art, and locations. By encouraging members to solve problems, name songs from their past, and recall the names of famous actors, we help maintain neural pathways, improve aphasia symptoms through skill use, and much more. Another crucial aspect of improving the quality of life for seniors with cognitive impairments is ensuring quality sleep. Following the considerations, sleep becomes the final piece of the puzzle. When we stimulate both the brain and body and provide nutrient-rich meals, it becomes easier to achieve restful sleep.
As we age, the quantity and quality of sleep often diminish due to factors like sedentary lifestyles, poor nutrition, anxiety, and pain. However, there are ways to enhance the quality and duration of sleep for seniors without medication. Unlike children, seniors do not gain energy from physical activity, so incorporating a simple exercise program into their routine can improve their sleep quality, making it easier to fall asleep when they are tired. Additionally, certain teas and foods can promote relaxation, calm the mind, and relieve pain, contributing to better sleep quality. By integrating such items into your loved one's diet, you can help encourage not only a stronger quality of sleep but also facilitate easier rest. An important aspect of improving sleep is encouraging a consistent bedtime. Regardless of the specific time, maintaining a regular schedule can assist seniors with cognitive impairments in establishing a routine, which helps them stay oriented to their surroundings. Consistency can also contribute to the development of better sleeping habits.
At Molly's Club, we support sleep aid by tiring out our members' minds and bodies throughout the day. We also strive to maintain a relaxing environment during the latter part of the day to promote relaxation, improve sundowning behaviour, and encourage a calming atmosphere for the evening.
Whatever approach you take to support and care for your loved ones, Molly's Club is here to help. Remember, "If You Don’t Use It, You Will Lose It!"
References
Butler S.M. et. al. Age, "Education and changes in the Mini-Mental State Exam scores of older women: findings from the Nun Study." Journal of the American Geriatrics Society, June 1996, vol. 44, no 6, p. 675-681
Feinberg, T.E. & Yu, W. "What to do when the doctor says it's Early Stage Alzheimers" Book published by Fair Winds Press; 2005
Teri, L. et. al. "Exercise plus behavioral management in patients with Alzheimer disease: a randomized controlled trial." Journal of the American Medical Association, Oct 15, 2003; vol. 290, no. 15, p. 2015-2022
Further Information
How Your Memory Works -- and Why Forgetting Is Totally OK | Lisa Genova | TED
What You Can Do to Prevent Alzheimer's | Lisa Genova | TED