Small Changes Today Can Help Protect Your Brain for Tomorrow
This September, Dementia Action Week 21st-27th September, is encouraging Australians to start talking about dementia.
Dementia is not an inevitable part of getting older. While there are risk factors we cannot change, such as our age and genetics, there is growing evidence that many of the factors associated with dementia are modifiable throughout our lifetime.
In fact, current Australian and international guidance suggests that addressing modifiable risk factors could potentially prevent or delay up to 45% of dementia cases.
That makes looking after our brain an important part of healthy ageing and longevity.
So, what can we do to support a healthier brain?
Move your body
Regular physical activity isn’t only good for muscles and joints. Exercise supports cardiovascular health and is associated with a reduced risk of cognitive decline. Find movement you enjoy and, importantly, can maintain.
Look after your heart — and your brain will benefit too
High blood pressure, high cholesterol and diabetes are all recognised risk factors for dementia. Knowing your numbers and managing cardiovascular and metabolic health is an important part of protecting long-term brain health.
Eat for long-term health
Build your diet around vegetables, fruit, legumes, nuts, wholegrains where tolerated, fish and other nutritious whole foods, while limiting highly processed foods. A balanced diet also helps address other dementia risk factors such as diabetes, hypertension and excess weight.
Protect your hearing and vision
Hearing and vision are sometimes forgotten when we think about brain health. Don’t ignore changes or assume they’re simply something you must live with as you age. Regular checks and appropriate treatment are worthwhile parts of healthy ageing.
Keep learning
Our brains like to be challenged. Read, learn a language, take up a hobby, play music, do puzzles, learn a new skill or simply try something you’ve never done before. Cognitive stimulation is included in current dementia risk-reduction recommendations.
Stay connected
Coffee with a friend might be doing more for you than you realise. Social isolation is associated with increased dementia risk, while remaining socially engaged is one of the lifestyle measures recommended for supporting cognitive health.
Prioritise your mental health
Depression and poor mental health can affect far more than how we feel today. Seeking help when we need it is an important part of looking after our overall health — including our brain health.
Don’t smoke and be mindful of alcohol
Smoking and harmful alcohol consumption are both recognised modifiable dementia risk factors.
Brain health is a lifelong investment
There is no single food, supplement, puzzle or “biohack” that can guarantee dementia prevention.
The encouraging message is that many of the things that support our heart, metabolic health, mental wellbeing and physical health also support our brain.
And it is never too early — or too late — to start.
This Dementia Action Week, perhaps the best longevity hack is also one of the simplest: start thinking about the health of your brain before you have a reason to.
