Worldwide, more than 44 million men and women are living with
dementia. In Australia each week, 1800 people are diagnosed with the disease –
and mental health experts believe these statistics will rise in future years. Dementia
leads to a gradual decline in how a person functions physically, mentally and
socially. Its symptoms can include the loss of memory, a loss of the ability to
focus and pay attention, a loss of reasoning or rational thought and
diminishing language skills.
One of the most common forms of dementia is Alzheimer’s
disease. Research has indicated that our environment and lifestyle may play a
role in reducing the risk of developing dementia. Here, some of Australia’s top
mental health experts share what you can do to protect yourself from the
illness.
1. LOOK AFTER YOUR CHOLESTEROL AND BLOOD PRESSURE
We know there is a strong link between heart and brain health. So have regular check-ups to check your cholesterol and blood pressure. Evidence suggests high blood pressure and/or high cholesterol during mid-life increase the risk of dementia. High blood pressure and high cholesterol damage blood vessels and our brain needs healthy blood vessels to help brain cells function. Reduce blood pressure by eating less salt, exercising and taking blood pressure medication if needed. The good news is research shows treating high blood pressure and cholesterol can decrease the risk of dementia. – Dr Maree Farrow
2. THINK ABOUT YOUR DEMENTIA RISK NOWPeople don’t think about dementia until they’re older, usually in their 60s or beyond. It’s never too early to start looking after your brain because we know Alzheimer’s starts to develop around 20 to 30 years before you have dementia symptoms. The disease damages the brain very gradually during that time. – Dr Maree Farrow
3. GO MEDITERRANEAN
Some studies looking at the Mediterranean diet have shown it may help reduce the likelihood of developing dementia. Food rich in antioxidants may be helpful and there’s some evidence that fish is good, too. The omega-3 fatty acids in fish are thought to reduce inflammation in the brain and several studies have found an association between a higher intake of fruit and vegetables and a lower risk of dementia. So follow the Australian Dietary Guidelines for a healthy diet. – Dr Joanna Brooks
4. QUIT SMOKING
We’re not 100 per cent sure of the mechanism and the link to the increased risk, but we know that people who are heavy smokers have an increased risk of developing Alzheimer’s disease. Some studies have shown almost an 80 per cent higher dementia risk. So if you are a smoker, quit. – Dr Joanna Brooks
5. EXERCISE AT LEAST HALF AN HOUR IN A DAY, FIVE DAYS IN A WEEK
Exercise is important for brain health. Aim for at least half an hour, five days a week – a bit more than that is better. Getting a little puff ed is also good. Our research found resistance training, such as using weights, benefits older people with some memory complaints. Research also shows aerobic exercise increases the size of the hippocampus, the part of the brain that’s our short-term memory centre. One study found people who exercised at least twice a week at midlife were, on average, 52 per cent less likely to get dementia. – Professor Henry Brodaty
6. MIX UP YOUR MENTAL ACTIVITY
Learning new things exercises the brain cells and builds new connections between them. You help the brain compensate for damage that might occur later. Listening to the radio, reading, doing crosswords and visiting museums may all help protect against dementia, according to a review of research on mental activity and cognitive decline. – Dr Maree Farrow
7. WEAR A HELMET
Traumatic brain injury is a risk for dementia – so protect your head. Wear a helmet when cycling, skiing or rollerblading, or when playing sports like rugby. If you have trauma to the head it can give you a lesion, a sort of bruise in the brain. A bad lesion can damage brain cells, cause death in the tissue around the brain, and is associated with an increased risk of dementia. – Dr Joanna Brooks
8. MAINTAIN A HEALTHY WEIGHT
Obesity in midlife is a risk factor for dementia. Being overweight – having a BMI of 25 to 30 – slightly increases the risk of dementia. But being obese – having a BMI greater than 30 – is a clearer risk factor and this has been demonstrated by several research studies. Central obesity, so having a large waist, is particularly associated with a higher dementia risk in studies. – Dr Maree Farrow
9. BE CAREFUL IN GARDEN
Pesticide exposure has long-term cognitive effects and may be linked to the development of Alzheimer’s disease. So if you use pesticides or chemicals to get things growing in the garden, wear rubber gloves, an apron and perhaps a face mask. – Dr Joanna Brooks
10. WATCH YOU DRINKING
While excessive alcohol is linked to poor brain health, drinking light to moderate amounts of alcohol is associated with better preserved cognitive function. There’s no need to start drinking if you don’t already, but following the recommended daily allowance for safe drinking – no more than two standard drinks – is a good idea. Over-indulging over years, or regular binge drinking, increases your risk of dementia. – Dr Joanna Brooks
