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Dementia is a significant health issue of our time, currently affecting over 421,000 Australians. Many people assume dementia is just what happens as we age, but that is not the full picture. While age and genetics do play a role, research shows that risk factors for dementia can be modified, meaning there are things we can do to reduce our risk. According to Dementia Australia, there are practical steps we can take throughout life to support brain health and reduce our risk of dementia. The 2024 update from the Lancet Commission on Dementia Prevention reinforces this, highlighting that around 45% of cases of dementia worldwide could be prevented or delayed by addressing 14 modifiable risk factors at different stages during the life course. So what can you do to keep your brain healthy and reduce your chance of developing dementia?
Keeping a regular check on your health is a key part of reducing your risk of dementia. Managing conditions like diabetes, high blood pressure, and high cholesterol, especially in midlife (ages 40-65 years) through routine check-ups with your GP can help protect your brain. Remember, what’s good for your heart is good for your brain. It’s also important to monitor your vision and hearing as getting routine vision and hearing tests can catch issues early and help maintain cognitive function. Staying on top of these health checks is a simple but powerful way to support long-term brain health.
Another effective way to reduce your risk of developing dementia is by making healthy lifestyle choices. Smoking cessation and avoiding second-hand smoke not only protects your lungs but also supports long-term brain health. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent obesity, which is linked to increased dementia risk. Physical inactivity is another major contributor, so finding ways to stay active whether it’s walking, gardening, or dancing can make a big difference. Reducing alcohol intake is another way to protect your brain as excessive drinking can damage brain cells over time. Also, don’t forget about safety as wearing protective headgear during activities like cycling or contact sports helps prevent head injuries, which are a known risk factor for cognitive decline. These small steps can make a big difference over time.
Keeping your mind healthy and active is just as important as looking after your body. Engaging in new and enjoyable activities, such as pursuing a hobby or learning a new language can help build brain resilience, which is similar to a backup power grid. If one part of your brain slows down, other parts can step in and help out. Staying socially connected with family, friends and your community also reduces feelings of isolation and supports mental wellbeing. If you’re feeling low or experiencing symptoms of depression, seeking help early can make a big difference. These simple actions can keep your mind healthy and active.
The key take away message is: it is never too early or too late to start. As Dr Kaele Stokes from Dementia Australia puts it, “We can all take steps to reduce our risk of developing the disease—or at least delay its impacts until later in life.” For more information, please visit the Dementia Australia website. Additionally, the Wicking Dementia Research and Education Centre at the University of Tasmania offers a free Massive Open Online Course (MOOC) on Preventing Dementia. This course is suited to anyone who is interested in the latest scientific research and practical strategies to help reduce your risk of dementia. Drawing on a range of experts from around the globe, this course gives you the chance to be part of the global movement towards better brain health.
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