Ways to minimise your risk of developing dementia
More than 350,000 Australians currently live with dementia, according to Alzheimer's Australia, and it's our second-highest cause of death, with no cure in sight. However, by improving our lifestyle we can fight brain decline.
Professor Anthony Hannan, head of epigenetics and neural plasticity at the Florey Institute of Neuroscience & Mental Health, says having a genetic predisposition alone is not sufficient for brain disease to take over.
"It's a combination of environmental factors and genes," says Hannan. "By eliminating negative environmental influences, you can actually override your genes and alter the fate of your brain health, or at least delay the onset of disease."
So, what can we do to minimise our risk of developing dementia?
MINIMISE STRESS
High levels of stress accelerate brain ageing while managing it effectively diminishes the impact on the brain. "When stress becomes chronic, cortisol, the major stress hormone, can have degenerative effects on memory and brain activity," says exercise physiologist Dr Jodi Richardson.
Participants in a Yale University study who were taught to see stress as a positive had lower cortisol levels and reported fewer symptoms of depression.
To combat chronic stress, Richardson suggests making time to do things you love, learning to accept what you can't change, and spending more time with people you care about.
PHYSICAL EXERCISE
Exercise increases blood flow, oxygen and nutrients to the brain, which helps to elevate mood, offsetting depression and other brain disorders. Research published in 2014 in The Lancet Neurology found that being physically active minimises risk factors for Alzheimer's, including high blood pressure, diabetes and obesity.
"Any cardio exercise boosts the release of endorphins, which improve the fitness of your brain and your heart," says Richardson.
FOOD MATTERS
Many experts believe that maintaining gut health is also crucial for fighting off cognitive decline. Research suggests that gut inflammation leads to poor brain function and premature brain ageing, while changes in gut bacteria are linked to depression, autism and Parkinson's disease.
"Eating foods like kimchi, kefir or miso paste helps to restore gut bacteria levels," says chef and nutritionist Belinda Randell. "Following a Mediterranean-style diet high in olive oil, fish and vegetables will also help."
Other brain-enhancing foods include blueberries, walnuts, sweet potatoes, cinnamon, turmeric, ginger, garlic, quinoa and brown rice.
STAY MENTALLY ACTIVE
Intellectual stimulation may help the brain's ability to operate effectively, even when some function is disrupted. "Stimulating the brain with activities that keep you engaged for months or years leads to the birth of new neurons, which can have a compensatory effect on ageing cells," says Hannan.
Learning a musical instrument or new language, reading a challenging book, or participating in stimulating conversation with friends, all help keep the brain vital and healthy.
SLEEP WELL
Warding off insomnia is essential for brain health. "Sleep has a restorative function which facilitates problem solving, supports memory and regulates mood," says Richardson.
Suggestions for improving sleep include exercising more, removing digital devices from the bedroom, practising yoga, and going to bed and getting up at the same time each day.