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STRONGMINDSYour Guide to Brain Health and Confident Caregiving Message
The information provided in this resource is for educational purposes only. We intend this information to be helpful and encourage you to consult with a qualified healthcare professional regarding any questions or concerns. By accepting the material provided to you in any format, you agree to not hold James L. West Center for Dementia Care and/or any organizational aliates, liable for any claim or loss. © copyright James L West Center for Dementia Care, 2024. All Rights ReservedJames L. West is a faith-inspired, not-for-profit organization serving persons impacted by dementia. As a trusted expert, we provide personalized, innovative care and support for families, as well as specialized education for caregivers, healthcare professionals and the community at large.Our Services The West CenterResidential Services I Short-term Respite Stays I Short-term RehabilitationSenior Day Program on Harris ParkwayFamily & Professional EducationOur Mission1111 Summit Avenue, Fort Worth, TX 76102jameslwest.org I 817-697-8762
Table of ContentsBrain Health – Caring for Your MindWhat is Dementia?Caregiver Tips and Self-CareCommunity & Spiritual Support ResourcesPAGE 2PAGE 10PAGE 12PAGE 16This guide includes practical tips and guidance for brain health and building resilience and confidence in supporting your loved ones. Created by the James L. West Center for Dementia Care, this guide is your trusted companion for education, care, and connection.
Did you know you can keep your brain strong, just like your body? Taking care of your brain helps you think and remember things now and as you grow older. Let’s make brain health a lifelong goal—it’s never too early or too late to start!Here are several practices that can help prevent chronic diseases, improve your mood and increase your energy levels: Brain Health – Caring for Your MindEat Healthy Stay Active Get Good SleepTake Time to RelaxBe Social Challenge Your MindReduce Risk FactorsPAGE 2
Eat HealthyEating healthy is good for your brain! Foods like fruits, vegetables, whole grains, and fish have nutrients that help your brain stay strong. Even small changes in your diet can make a big dierence in how your brain works and how healthy you feel. Here are ways to eat healthy:EAT LESSEAT MOREAdded Sugar and Artificial SweetenersButter and LardFatty Meats(bacon, beef)Processed MeatsRefined Grains“Fast Food” and “Junk Food”Foods high in saltAlcoholFruits and VegetablesHealthy Fats Lean Proteins(chicken, fish) Whole Grains(maize, brown rice) Beans Nuts and Seeds Dark, leafy greens Brain & Heart Healthy Eating Plans: • The Mediterranean diet • The DASH diet • The MIND diet Research shows that individuals following the Mediterranean, DASH, or MIND diets experienced improved overall health and a reduced risk of dementia.LEARN MORE ABOUT THE MEDITERRANEAN DIET. CLICK OR SCAN HEREPAGE 3WATCH OUR YOUTUBE VIDEO FOR MORE ON EATING HEALTHY. CLICK OR SCAN HERE
Stay Active Staying active is good for your brain and can help it stay strong as you get older. Regular exercise increases blood flow and oxygen levels that improve brain function, including memory and thinking, mood, sleep and balance to give you a more active and independent life. Try things like stretching, walking, gardening, dancing, or using light weights to get your body moving!To stay healthy, try to do three types of exercises:1. Cardio: Get your heart beating faster to improve blood flow and oxygen.2. Strength: Light weights or resistance bands make your muscles and bones stronger, giving you better balance and reducing falls.3. Stretching: These help you stay flexible and better able to move easily.Best Tips for Exercise:• Aim for 30 minutes of movement, 5 days per week.• Make exercise an important part of your day and try not to miss it.• Start slowly and increase the amount and intensity as you get stronger.• Do activities that you enjoy so they become lasting habits.• Invite a friend or family member to join you so you stay motivated.• Explore local community centers that oer exercise classes.• If you are limited in mobility, try exercises and stretches you can do from a chair or bed.• Always consult with your trusted healthcare provider before starting a new exercise program, especially if you have ongoing health conditions.PAGE 4WATCH OUR YOUTUBE VIDEO FOR MORE ON STAYING ACTIVE. CLICK OR SCAN HERE
Get Good SleepGood sleep is essential for memory and brain function. Sleep is the time when your brain rests, recovers and recharges. While you sleep, the brain stores your memories from the day’s activities and “cleans” itself of things it doesn’t need. After a good night’s sleep, you’ll feel refreshed and better able to focus throughout the day. Tips for Getting a Good Night’s Rest:• Plan for 7-9 hours of sleep each night.• Create a regular sleep routine, going to bed and getting up at the same time each day.• Limit naps during the day.• Keep your room cool, quiet and dark.• Try relaxation techniques.• Only use your bed for sleeping so your body knows it’s time for rest.• Avoid a heavy meal, caeine drinks, alcohol or exercise close to bedtime.• Put away the electronics with screens an hour before bed.• If you’re having trouble falling asleep, get out of bed and do something relaxing like reading, listening to calm music, stretching, or practicing deep breathing until you feel sleepy again. • If you still have trouble sleeping, talk to your doctor or pharmacist before using over-the-counter or prescription sleep medications so that they can help you find the safest and best option for you.PAGE 5WATCH OUR YOUTUBE VIDEO FOR MORE ON GETTING GOOD SLEEP. CLICK OR SCAN HERE
Here are some ways people relax:• Practice deep breathing.• Spend time in nature.• Listen to music or play an instrument.• Express yourself through art.• Play with a pet.• Read a book.• Write in a gratitude journal and reflect on positive past experiences, stories and memories. • Enjoy any hobby that helps you unwind.Benefits of 4-7-8 Breathing:Take Time to RelaxWhen you relax and do things you enjoy, it is like taking a break for your brain and body! The benefits include better focus & concentration, a happier mood, more creativity, and greater ability to manage pain. Taking a few minutes to relax can help calm your thoughts and make you feel better. Even taking a short break can make a big dierence!1. Brings balance to your mind and body.2. Allows your mind to slow down.3. Eective in reducing stress and anxiety, plus helps you sleep.Inhale for4countsHold for7countsExhale for8countsPAGE 6WATCH OUR YOUTUBE VIDEO FOR MORE ON WAYS TO STRESS LESS. CLICK OR SCAN HERE
Be SocialA healthy social life can reduce stress, lift your mood and even slow memory decline. Connect with people who will challenge you to think, communicate and try new things. Spend time with friends, talk with family, volunteer, or join activities at a church or community center. Staying socially connected can improve your quality of life and help you live longer!Strong Social Connections can:• Keep your mind active and engaged as you listen carefully to conversations and respond thoughtfully.• Provide emotional support by removing feelings of loneliness and depression and giving a sense of belonging and purpose.• Keep you active as you share with others in group activities, such as walking, dancing or other exercises.• Reduce stress, which leads to better heart health and a stronger immune system.• Reinforce your cultural values and ties to your community as you share traditions and pass them to the next generation.PAGE 7WATCH OUR YOUTUBE VIDEO FOR MORE ON SOCIAL CONNECTIONS. CLICK OR SCAN HERE
Four Important Steps to Challenging Your Mind:VARIETY – Participate in lots of dierent types of activities.KEEP IT NEW – Be open to trying new and dierent experiences.DIFFICULTY – Increase the level of diculty with the activities you do as you improve.MAKE IT A HABIT – Challenge your mind every day.Challenge Your MindActivities that engage your mind and make you think keep your brain in good shape and help it grow and adapt to change. The results include improved memory, greater attention and better problem-solving skills. Try reading, doing brain games and puzzles, taking classes, practicing another language, and learning something new that challenges your brain. PAGE 8WATCH OUR YOUTUBE VIDEO FOR MORE ON BRAIN FITNESS. CLICK OR SCAN HERE
Taking care of your brain is very important. While we can’t always prevent getting dementia, making healthy lifestyle choices can help. Eating good food, staying active, learning new things, and being social are great for your brain. Joining groups or community programs can also give you support and help you stay healthy.In SummaryReduce Risk FactorsWhat’s good for your heart is also good for your brain. Risk factors for heart disease and stroke – obesity, high blood pressure, high cholesterol and diabetes–can negatively aect your brain and can contribute to dementia. Monitor and manage health conditions with a trusted doctor through regular checkups, take prescribed medications and make changes to your diet and lifestyle that are heart and brain healthy.DODON’TPrevent and treat hearing loss and vision problems.Add too much salt to foodBrain and Heart HealthDos and Don’tsRegularly check your blood pressure, cholesterol and blood sugar levels to know your health status and take necessary actions.Keep a healthy weight for your body.Smoke tobaccoProtect your head from injury – wear a seat belt and use a helmet when playing sports or riding a bicycle or motorcycle.Take care of your mental health – get treatment if you have depression, anxiety or stress.Drink alcohol in excessPAGE 9
What is Dementia?Dementia is a normal part of aging; if you live long enough, you will develop dementia.Dementia is a mental illness.Dementia is punishment for wrongs committed in a person’s life or from a curse or spell.Memory loss is always a sign that a person has dementia.If a family member has dementia, I’m going to get it, too.Dementia can be cured.Dementia only aects older people.Dementia is NOT a normal part of aging; it results from specific brain diseases. Many people live into their 90s and beyond without any signs of dementia.Dementia is NOT a mental illness, although some people with dementia may struggle with mental and emotional issues. Dementia is due to physical changes in the brain, leading to problems with memory and thinking.Dementia results from physical changes in the brain and is not related to supernatural causes.Memory loss can result from various factors, including stress, depression, medication side eects, sleep problems, vitamin deficiencies, infections, thyroid imbalance, brain tumors, head injuries or chronic use of alcohol or drugs – conditions that might be reversible and treatable. Having a family member with dementia doesn’t necessarily mean you’ll get it, too. While family history can increase your risk, other factors like age, lifestyle and overall health play significant roles. Adopting healthy habits can help lower your chances of developing dementia.Currently, there’s no cure for dementia, but treatments can help manage symptoms. It is important to talk to your doctor for advice and stay updated on new treatments.Dementia mainly aects older people, aged 65 years and up, but younger adults in their 30s, 40s or 50s can sometimes get it too. While age increases the risk, dementia isn’t only an older person’s disease.MYTH FACTPAGE 10
Symptoms of dementia might include loss of abilities in the following areas:• memory• focus• judgment• problem solving• communication• personality• sensoryPeople with dementia don’t understand what is going on around them.Vitamins and supplements can prevent dementia.Dementia and Alzheimer’s disease are the same thing.People with dementia can still feel emotions like happiness, sadness, frustration and fear. They can sense how people around them feel by reading their body language and listening to their tone of voice. Though they might not recognize familiar places or people, they can sense love and care from others. It’s important to treat them with kindness and respect, even if they seem lost in the moment.While taking vitamins and supplements may be good for your overall health, there is no strong scientific evidence that they prevent dementia.Alzheimer’s disease is the most common cause of dementia. There are many other types of dementia, like Vascular Dementia and Lewy Body Dementia. While Alzheimer’s is one type of dementia, not all dementia is the Alzheimer’s type.MYTH FACTA general “umbrella” term for problems withmemory and thinking that interfere with daily life, caused by various diseases that damage and change the brain, including:DEMENTIA If you worry that you or a loved one might be showing signs of dementia, it is important to talk with a trusted healthcare professional for a complete evaluation. Identifying the cause of problems with thinking and memory can lead to a correct diagnosis and appropriate treatment and management.PAGE 11LEARN MORE ABOUT RECOGNIZING THE SIGNS FOR DEMENTIA. CLICK OR SCAN HERE
Caring for a loved one can be rewarding but also tiring. To provide the best care, it’simportant to keep up your energy and patience. Taking care of yourself is just as important as caring for your loved ones—when you’re healthy and happy, your family benefits too.1. Your family is your support team - use them! Share caregiving duties. For example, one person can go with your loved one to doctor appointments while another helps with household chores. This allows everyone to contribute and stay connected. Family members often want to help, and sharing responsibilities lets them give back. Accepting help is a sign of strength, not weakness! 2. Communicate with love and respectUse simple words and sentences and a calm, reassuringtone when talking to your loved one with dementia. Be patient if they have trouble responding, and don’t correct them in ways that might embarrass them. Focus on connecting emotionally, even if their words aren’t clear. For example, if they call you by the wrong name, respond with a smile and say, “I’m here for you,”instead of correcting them.Caregiver Tips and Self-carePAGE 12LEARN MORE ABOUT COMPASSION AND EFFECTIVE COMMUNICATION. CLICK OR SCAN HERE
• Attend Classes: Explore our program calendar for upcoming educational sessions that provide tools and tips for caregiving and for supporting your own health. • Read Caregiver Blogs: Access articles designed to support and guide caregivers on their journey.• Watch Educational Videos: Learn about dementia and caregiving strategies through easy-to-follow videos. • Sign Up for our Newsletter to Stay Connected: Receive regular text messages and emails with self-care tips for caregivers. • Follow Our Facebook Page: Stay current with the latest information and resources for caregivers. 3. Educate yourself about dementia and what to expect.Understanding dementia and how it progresses can help you feel more confident as a caregiver and reduce fear and misunderstanding. Knowing about the stages of dementia and changes in communication will help you prepare for challenges and make informed decisions.Use these resources to gain knowledge and practical strategies: PAGE 13
4. Take care of yourself, too – it is not selfish!Doing things that bring you joy can help you feel more energetic, content, and healthy, letting you do more for those around you. Take small breaks each day and try activities like:• Go for a short walk.• Pray. • Talk with a friend.• Write down your thoughts and feelings in a journal.• Visit a support group. • Listen to your favorite music.• Work in your garden or patio.PAGE 14
a. Focus on Your Health Taking care of your own body helps you stay strong, both mentally and physically. Eat right, stay hydrated, and get regular exercise. Keep up with your own doctors’ appointments and address any health concerns.b. Keep it going! Taking care of yourself every day builds your strength and lifts your spirit, helping you better face challenges.c. Self-care equals better well-being. Learn ways to reduce your stress and practice self-care with these videos, including deep breathing techniques for relaxation, stretching, journaling, and positive self-talk. PAGE 15TO VIEW OUR STRESS LESS WITH JLW YOUTUBE PLAYLIST, CLICK OR SCAN HERE
Leaning on community and spiritual support in your caregiving journey is necessary. Here are ways to build connections to resources available to you in the community.*1. Spiritual Well-being Caregiving for a loved one requires much of your time and strength. It is easy to get weary. Don’t underestimate the importance of tending to your spiritual health.• Spend time in prayer, meditation, lighting a candle or reading devotional materials to find peace and comfort.• Attend religious services, study groups or activities, even if you watch a service online or invite a group to “do church” in your home or with your loved one. • Talk to spiritual leaders or counselors for direction and a listening ear. They can pray with you and get you connected to resources.Listen to Pastor Gilbert Marez from Camino de Paz Christian Church share a heartfelt message for caregivers.Community & Spiritual Support ResourcesPAGE 16 * The James L. West Center does not endorse or recommend the resources listed in this book and makes no guarantees about their accuracy, completeness, or adequacy.
2. Caregiver Support Groups either in-person or onlineConnect with other caregivers. Sharing your experiences and strategies helps you cope with life’s diculties. Knowing others who understand your situation can bring relief and comfort.PAGE 17James L. West has English-language support groups that meet in-person and virtually. Find support groups in your area oered through the Alzheimer’s Association. Call the Alzheimer’s Association 24-hour Helpline at 1-800-272-3900.The Alzheimer’s Association Dallas and Northeast Texas Chapter provides a virtualSpanish-language caregiver support group. Dementia Friendly Fort Worth hosts the 5th Street (Memory) Café and Care Partner Support Group.3. Intergenerational Activities Life is more meaningful when you enjoy your traditions with all generations in the community.• You’ll develop a sense of purpose, joy and connection.• You’ll strengthen bonds by sharing traditions and stories.• You’ll preserve your cultural heritage by passing down rich customs and values. • These interactions stimulate many areas of your brain and strengthen it, which may reduce dementia risk.
4. Social & Online Platforms Using online forms of communication can provide connections with family, friends and community resources.• Use social media to share messages, pictures, and videos and have real time conversations to maintain bonds with friends and family.• Learn what local activities are being oered in your city or neighborhood.Connect with us online: 5. Support of a Medical TeamAs a caregiver, establishing a medical home with a trusted doctor is important. Going to see the doctor EARLY when you or your loved one has symptoms can avoid delays in getting a diagnosis so that you have treatment options and better outcomes. If you should have an illness, it is better to visit a doctor you trust instead of going to an emergency room where the on-duty doctor might not know you or your health history.Establishing a relationship with a primary care physician (PCP) or utilizing free and reduced-cost clinics has several advantages: • Personalized care comes with knowledge of your medical history and can provide treatment plans that address your specific needs.• Early detection, prevention services and management of illness is possible when you keep your regular check-ups.• Guidance on caregiving strategies can connect you to support resources.Finding a doctor who speaks Spanish Free and reduced-cost health clinics serving TexasFind a Community Health Center near youSuvida Healthcare – Primary Care for Medicare-eligible adults in the Hispanic communityPAGE 18
PAGE 196. EducationAs a caregiver for someone with dementia, educating yourself about the disease progression and eective caregiving strategies improves the quality of care you provide and supports your well-being. Education also:• Improves caregiving skills to manage challenges and prepare for what’s ahead.• Increases confidence and reduces fears and uncertainty.• Creates opportunities to connect with others and share your common experiences.• Helps prevent feelings of being overwhelmed and helps keep you healthy so you can care for your loved one.PAGE 19To access a variety of education for dementia caregiversStay in the know about upcoming education programs through the James L. West Center by signing up for our newsletter.Check out our blogs to learn new things and get helpful tips
Following is a list of trusted North Texas community resources that help older adults and caregivers. These providers oer services like support, education, care, and advice to make things easier for you.Virtual Caregiver Education ProgramsArea Agencies on AgingAlzheimer’s Association 24/7 Helpline: (800) 272-3900Alzheimer’s Association and AARP Community Resource Finder United Way of Tarrant County’s REACH (Resources for Enhancing Alzheimer’s Caregiver Health) Program North Central Texas Council of Governments Caregiver Support and Respite ServicesRippl + Alzheimer’s Association Dementia Care Navigation Service(855) 271-2662. PAGE 20
1111 Summit AvenueFort Worth, TX 76102www.jameslwest.org817.697.8762December 2024This program is funded thanks to the support of Tarrant County and the American Rescue Program Act (ARPA) funds administered by Tarrant County. To learn more about Tarrant County ARPA, log ontowww.tarrantcounty.com/recovery