7 healthy habits to lower your dementia risk
It may be common, but memory-loss disorder dementia isn’t inevitable. Here are some achievable ways that could help you dodge it.
Many of us worry about getting dementia – and for good reason.
The disorder is a major cause of disability and dependency among older people.
Dementia can affect memory, thinking and behaviour and is Australia’s second-biggest killer.
There are many types of dementia, but the most common is Alzheimer’s disease.
The cause is not fully understood and there is no cure.
An estimated 487,500 Australians are now living with the condition in 2022 and without a medical breakthrough, that figure is expected to jump to nearly 1.1 million by 2058.
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How can you protect yourself?
While the statistics may sound alarming, there is some positive news.
A study shows seven healthy habits and lifestyle factors may help lower your risk of dementia.
The factors are known as the American Heart Association’s Life’s Simple 7 and are a guide to good heart health, too.
Try adopting these seven healthy lifestyle habits:
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Be active
“There’s good evidence that what’s good for your heart is also good for your brain, and physical activity is one of the major modifiable risk factors for dementia,” Dementia Australia Associate Professor Michael Woodward says.
Current guidelines recommend at least 30 minutes of physical activity on most, preferably all days.
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Eat better
Studies show the popular Mediterranean diet and a variation of it called the MIND diet can help lower the risk of dementia.
The Mediterranean diet focuses on food including vegies, fruit, whole grains, fish, legumes, nuts, seeds, beans and olive oil.
The MIND diet, developed to lower the risk of Alzheimer’s disease, includes green, leafy vegetables, other vegetables, berries, nuts, fish, beans, olive oil, whole grains and poultry.
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Lose weight
Research has found a link between excess weight and the chance of developing dementia. One 2019 study found midlife obesity may well be a cause of the condition.
Make maintaining a stable, healthy weight throughout your lifetime your goal.
“Aim for a BMI (body mass index) closer to 20, rather than 30,” Assoc Prof Woodward recommends.
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Don’t smoke
Ditch the ciggies.
According to one study, nearly 14 per cent of Alzheimer’s disease cases around the world are due to smoking.
The UK’s Alzheimer’s Society explains smoking increases the risk of vascular (heart and blood vessel) problems, such as strokes, which are also risk factors for dementia.
What’s more, toxins in cigarette smoke inflame and stress your cells, which is also linked to Alzheimer’s disease.
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Maintain a healthy blood pressure
“High blood pressure over time can damage blood vessels, including those in and leading to the brain, which can interrupt blood flow to the brain,” Assoc Prof Woodward says.
Blood pressure that is too low can also be a risk factor, he adds.
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Control cholesterol
Researchers have found high levels of “bad” or low-density lipoprotein (LDL) cholesterol are linked with an increased risk of dementia.
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Reduce blood sugar
People with diabetes are at higher risk of dementia when blood sugar levels get too high or too low.
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What else you can do to help stave off dementia
Dementia Australia recommends keeping your brain active. The organisation suggests doing activities such as:
- Playing games (think puzzles, cards and crosswords).
- Keeping in contact with others.
- Playing a new sport.
- Learning a language.
- Taking up a new hobby, such as sewing or cooking.
If you’re hard of hearing, consider getting hearing aids.
Assoc Prof Woodward advises older people with hearing loss to wear hearing aids, “because auditory stimulation is important for ongoing social and mental activity and connection”.
For information and support, phone the National Dementia Helpline on 1800 100 500.
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Written by Liz McGrath.
