Self-care behaviours to improve cognition and quality of life and reduce dementia risk
Scientist Explains with Dr. Sara Pishdadian
Many of us have been told that we should be eating well, exercising, managing health conditions (e.g., diabetes, hypertension, obesity), taking care of our mental health, reducing loneliness and staying cognitively active (keep learning). Practicing these self-care behaviours can reduce the chances of developing dementia. However, consistently implementing these changes is difficult.
The good news is that if you live in Ontario, there are programs available to help you implement and maintain these behaviours.
Program Examples
There are many types of behavioural interventions available to help promote self-care. Psychological interventions, such as Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), Acceptance and Commitment Therapy (ACT) are available to individuals wishing to improve their mental health. The Ontario Structured Psychotherapy (OSP) offers free CBT in individual and group formats and has self-guided resources. Anxiety Canada also offers several self-guided resources.
Learning the Ropes for MCITM is a 6-7 week group program that supports individuals living with mild cognitive impairment (MCI) and their care-partners. Individuals with MCI are at a higher risk of developing dementia since they are experiencing cognitive changes that are not expected for their age. The program provides different strategies that can help individuals with memory difficulties, gives guidance on how to implement healthy living activities (for example nutrition, exercise, leisure activities) and is an opportunity to meet and learn from other individuals experiencing similar challenges.
Goal Management TrainingTM is a 9 week program that supports individuals with improving their attention and executive function cognitive abilities. Executive functions refer to cognitive skills such as decision making, switching between tasks and planning. This group program has been effective in helping individuals who are older (65+), have had a stroke, traumatic brain injury, attention deficit hyperactivity disorder (ADHD) and other conditions.
Minds in Motion® is a social program that supports individuals with early to mid-stage Alzheimer’s disease dementia and their care partners. The program offers physical activity and socialization opportunities.
What Can You Do?
We can all improve some aspect of our physical, cognitive and/or mental health. Consider whether a behavioural intervention - be it psychological, cognitive or physically-focused - may help you achieve your goals. Learning with and from other people in group programming has been shown to be particularly beneficial.
