Dementia is the leading cause of death among Australian women and remains the second leading cause of all Australian deaths – but you can take action to protect yourself.
Professor Viviana Wuthrich (pictured), Director of Centre for Ageing, Cognition and Wellbeing at Macquarie University said while there is no treatment for dementia, there are steps that you can take to stop it from developing.
“The good news is that there are a number of lifestyle factors that, if addressed, could reduce up to 40 per cent of preventable dementia,” she said.
“We don’t know yet exactly how these lifestyle factors cause dementia, but they are likely to be causing neuropathological damage (damaging the brain) or reducing cognitive reserve (the ability for the brain to adapt to degeneration or damage).”
Reducing the chance of developing dementia:
- Take a hearing test: Research states hearing loss may be the biggest risk factor, reducing cognitive reserve and social stimulation. A hearing test is free and the stigma of a hearing aid is gone – everyone has something in their ears today.
- Stimulate your brain: Tackle crosswords, sudoku, or jigsaws, learn to play the piano or a guitar. Otherwise, your brain shuts down. Social communication is another brain stimulator.
- Sleep well and look after your mental health: Depression is the third-largest modifiable dementia risk factor. Seven to nine hours sleep is recommended.
- Exercise well: For reducing the risk of dementia, regular, high-intensity exercise appears to be the best. Running, cycling and kayaking are recommended but anything that builds up a sweat is good.
- Watch what you eat: The Mediterranean diet is the most desirable, as it is low in fat, rich in healthy oils, nuts and fresh fruit and vegetables. The key is colour – lots of brightly coloured food is desirable. Eat salmon and sardines.
- Look after your body: Check your weight and modify your diet and increase exercise if you are overweight. Poorly managed diabetes, untreated hypertension, high cholesterol, smoking and drinking more than 10 standard alcoholic drinks weekly all contribute to neuropathological damage.
- Try and avoid head injuries: Head injuries are a known contributing factor to dementia, whether it is one severe head injury or many smaller ones resulting in concussion.
The message is clear:
“The earlier we start thinking about active prevention for dementia risk factors, the better it is for our health. But targeting them even in older adults can still help offset the decline in cognitive function – if you’re already in your 70s, it is not too late to take action. The important thing is to make the change in your behaviour and sustain it over the long term,” said Ms Wuthrich.
