How to cope with what’s next
The first thing you should do following an Alzheimer’s diagnosis: Take a deep breath.
Alzheimer’s is a chronic condition, like emphysema (Alzheimer's is a scarring of the brain, emphysema is a scarring of the lungs), that won’t just go away on its own. But there are steps you can take—especially in the early stages of your diagnosis—that can improve your quality of life, says Elizabeth Landsverk, M.D., a geriatric specialist in Burlingame, California.
Follow these steps to put your health on the right track after an Alzheimer's diagnosis.
Step #1: Allow yourself to feel everything. Following a diagnosis, you’re probably experiencing a range of emotions, from anger and resentment to fear and denial. “Those emotions can all be expected,” says Catherine Madison, M.D., director of the Ray Dolby Brain Health Center in San Francisco. “It’s normal to be really frightened if your brain isn’t working right.”
Give yourself time to work through your feelings. Don’t hesitate to reach out to a counselor or a friend, or join a support group—either in-person or online. It’s easy to connect with someone through the Alzheimer’s Association.
Step #2: Stay connected. Think about who the most important people in your life are, and nourish those friendships. “The biggest thing you can do at this early stage is to stay engaged,” says Dr. Landsverk. “Stay involved in your church or synagogue or community group. The worst thing you can do is sit home and watch TV.”
You might also consider sharing the news of your diagnosis in these early stages, beginning with those who are closest to you. Before you have that conversation, write down what you want to say and think about how you might respond to their reactions. For tips, see https://alz.org/help-support/i-have-alz/know-what-to-expect/sharing-your-diagnosis.
Step #3: Maintain a healthy lifestyle. The most effective way to manage Alzheimer’s? A healthy lifestyle, insists Dr. Landsverk. “Studies have shown that if you limit your intake of saturated fats, follow a Mediterranean diet, and increase your exercise, you can slow the progression of Alzheimer’s.”
Exercise is important, too. A 2018 study showed that for people a genetic mutation that causes Alzheimer’s, taking part in at least two and a half hours of physical activity a week may slow cognitive decline. One great exercise: Dancing, which has been shown to have an anti-aging effect on the brain.
Another healthy-living tip: Try to limit your alcohol intake. “Alcohol is a toxin to the brain,” says Dr. Landsverk. “If you really enjoy your cocktail before dinner, try to water it down a little bit. Enjoy the ritual and minimize the toxin.”
Step #4: Stick to a routine. In the early days of Alzheimer’s, Dr. Landsverk points out, one of the biggest challenges may be remembering to do the tasks you need to accomplish and remembering where you put your belongings. Setting up a structure can help you monitor your goals and avoid going off-track.
Keep it simple: Take your medications at the same time every day, and set a time for going to the gym or having lunch. Make a to-do list—but don’t worry if you don’t tick off all the items on it. For more coping tips, go to https://alz.org/help-support/i-have-alz/live-well/tips-for-daily-life.
Step #5: Live your life. There’s no way of knowing exactly what the course of your Alzheimer’s will be—everyone’s is different. “You really don’t know what the future holds,” says Dr. Landsverk. “Enjoy the life you have. Visit the grandkids, go on vacation, have a massage. There are lots of things about Alzheimer’s that you can’t change. But you can focus on the things you can.”