Dementia - reducing your risk

The latest research shows that globally, 45% of dementia cases can be prevented. But how?

There’s no single solution to preventing Alzheimer’s disease and other forms of dementia. Instead, there are lots of little things you can do every day that add up to a big reduction in your dementia risk.

The things you can do to reduce your risk fall into three categories:

1. Get regular health checks
2. Look after your body
3. Look after your brain.

Get regular health checks

Regular visits to your doctor to monitor your health are a great place to start with reducing your dementia risk. Check-ups tell you how your health is right now and how it’s changed since last time you saw your doctor.

The better you understand your health, the more you can do to take care of it. See your doctor and other health professionals for regular checks, including:

• blood pressure and cholesterol, especially if you have a family history of heart conditions
• blood sugar levels, especially if you have a family history of diabetes
• weight
• hearing and vision
• memory and thinking
• mood and mental health
• any other issues that need regular medical attention.

Whatever the results, your doctor will be able to guide you in managing your health.

Check your own brain health with BrainTrack

Dementia Australia’s free BrainTrack app uses fun games and challenges to track changes in your thinking and memory over time. If you wish, you can share data from the app with your GP. Watch a short video about BrainTrack or download the app.

Look after your body and reduce dementia risk

It’s easy to think dementia prevention is all about your mind and brain. But your brain is part of your body, so taking good care of all of you reduces your risk. Here are some ways to keep your brain and body healthy.

Take care of your heart

Heart health and brain health are connected. Taking care of your heart helps brain health, and it’s never too soon, or too late, to start.

There’s a lot you can do to improve your heart health, and the good news is, it doesn’t just reduce your risk of developing dementia. Taking care of your heart makes a big difference to your general health and wellbeing.

Here are some things you can do today to improve your heart health:

• be physically active
• reduce your alcohol consumption
• quit smoking
• make what you eat heart-healthy.

Change your diet for dementia prevention

What you eat affects every aspect of your health, including your brain health. If you eat well, you have a healthier heart, body and mind.

There’s a lot of information online about dementia-prevention diets, brain health supplements and specific foods to prevent Alzheimer’s disease and other forms of dementia. Some is supported by strong scientific research, some isn’t.

Three evidence-based diets are associated with brain-healthy foods and reducing your risk of dementia:

The Mediterranean diet

The Mediterranean diet combines ingredients and food practices from various southern European and northern African cultures, including fish, eggs, pulses, nuts and olive oil. It helps lower bad cholesterol (LDL cholesterol) and the risk of heart disease and diabetes – all of which are dementia risk factors.

Read Harvard University’s review of the Mediterranean diet and learn how you can get started.

Watch Dementia Australia’s free video webinar on the Mediterranean diet, presented by dietitian Emma Butler.

The DASH diet

The DASH (Dietary Approaches to Stop Hypertension) diet includes fish, dairy, whole grains, nuts, beans and fish, and is designed for lowering high blood pressure (hypertension), although it is also linked with a lower risk of heart disease and diabetes.

Read Harvard University’s review of the DASH diet.

The MIND diet

The MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet combines features of the Mediterranean and DASH diets and is designed specifically for protecting brain health and reducing neurocognitive decline. It includes brain-healthy foods rich in nutrients such as vitamins, carotenoids, and flavonoids.

The MIND diet targets brain health and dementia prevention, but because it is based on the Mediterranean and DASH diets, it’s also good for heart health, blood pressure, diabetes prevention, less depression and anxiety and maintaining a healthy weight – all of which are dementia risk factors.

Even a little change helps, but the more changes you make toward healthy eating, the better.

Read Harvard University's review of the MIND diet.

Take care of your hearing

Hearing loss and dementia risk are linked: taking care of your hearing can help you reduce your chances of developing dementia.

The best way to protect your hearing is to prevent damage. You can do that by:

• avoiding loud noise
• wearing hearing protection
• quitting smoking
• having your hearing tested regularly.

Even with the best prevention, some level of hearing loss is common. If you or someone close to you notices problems with your hearing, talk to your doctor as soon as you can. They can test your hearing and refer you to a specialist to work out what’s going on. Early diagnosis and intervention can help improve your quality of life and reduce your dementia risk.

Some hearing services can be subsidised by the Australian Government’s Hearing Services Program or private health insurance.

Watch Dementia Australia’s free video on hearing loss and dementia, presented by Adult Specialist Audiologist, Catherine Hart.

Take care of your eyesight

Losing some or all of your vision increases your risk of developing dementia if it goes untreated.

Talk to your doctor about your vision and get regular eye examinations. Early diagnosis and treatment are key to improving your quality of life and reducing your risk of dementia.

If you have glasses or contact lenses, wear them when you need them to reduce the strain on your eyes and brain.

Australia's National Equipment Database has a catalogue of aids for hearing and vision.

Reduce your alcohol, reduce your dementia risk

Excessive alcohol consumption is a risk factor for dementia and cognitive decline (the ability to think)..

The Australian government's alcohol guidelines recommend:

• no more than ten standard drinks per week
• no more than four standard drinks in any one day
• at least two alcohol-free days per week

It’s never too late to change. Every drink you don’t have, helps.

Talk to your GP or the confidential National Alcohol and Other Drug Hotline if you’re drinking more than the recommended guidelines. Even if you’ve been diagnosed with mild cognitive impairment, changing your habits can help. There is expert support for reducing your alcohol consumption that is respectful, private and sensitive.

Stop smoking, reduce your dementia risk

Smoking tobacco increases your risk of heart disease, stroke, cancer and dementia. There is no safe level of smoking, vaping or e-cigarette use.

There are many resources to help you quit, including nicotine replacement therapies, gums, patches or sprays. Get started by speaking with your doctor.

It’s never too late to stop smoking, and there are many great resources to help you quit. Get started today by calling Quitline or Aboriginal Quitline on 13 78 48.

Illicit drugs and dementia risk

Any drug you take interferes with the way your brain works and can directly damage its structure and functioning. Over time, that can lead to permanent changes in the brain. These changes that can raise your dementia risk.

For more on the way drugs affect your brain and dementia risk, read Dementia Australia’s free, thinkaHead booklet.

For support with quitting, contact the confidential National Alcohol and Other Drug Hotline.

Get good sleep and protect your brain

Sleep plays a major role in brain health.

Good sleep helps you stay alert during the day and boosts your mood and thinking. It also helps you form and strengthen new memories and new brain cells and may play a role in clearing toxins from your brain.

Most adults need 7–8 hours of sleep a night, but that varies from person to person. It’s also about the quality of sleep you get. Deep, undisturbed, regular sleep is better for you than interrupted sleep.

It’s normal for the way you sleep to change as you get older. Many people need less sleep than they did before. But everyone needs sleep that is good for them.

There are a few reasons people don’t get good enough sleep, including:

• medical conditions
• depression or anxiety
• substance and medication use
• daily sleep habits that aren’t regular
• breathing problems.

If you get shallow or interrupted sleep, or have sleep apnoea, then over time, and without treatment, it can increase your risk of developing depression, cognitive problems and dementia.

But, with the right support, sleep disturbance can be managed.

Here are some ways to help you sleep better:

Establish a sleep schedule

Go to bed and get up at the same time every day to set your body clock.

Create a relaxing bedtime routine

Avoid alcohol and caffeine near bedtime, put away tech, dim the lights, stretch a little. You’ll teach your body to recognise when it’s time for sleep.

Maintain a good sleep environment

Your bed should be comfortable and not too hot or cold. Remove distractions like a TV, radio or phone.

Be smart about napping

Try to keep them to 30 minutes in the early afternoon.

Keep physically active

Physical activity helps regulate your body clock, feel sleepy, get deep sleep and reduce waking in the night.

Don’t force sleep

If you can’t fall asleep after a while, move to another area of the house. Sit quietly with no TV, computer, bright lights or snacks, and return to bed when you feel tired again.

Only use sleeping medications as a short-term solution

Follow the instructions on any sleep medication. Avoid taking them for more than two weeks. Talk to your doctor about your options for better sleep.

If you’re not happy with the quality of your sleep, talk to your doctor. They will help you work out a way forward, so you can take care of your sleep, and take care of your brain.

Stay physically active

People who are physically active throughout their lives, particularly from age 65 on, are less likely to develop dementia.

Physical exercise gets your heart pumping and makes it stronger. Aim for 30 minutes of moderate-intensity physical activity at least five days a week.

Exercise helps keep your brain healthy and improves your memory and thinking by:

• supporting blood flow and oxygen supply to your brain
• stimulating the growth of new brain cells
• protecting brain functioning in later life
• helping reduce your risk of falls
• keeping you social and engaged with other people.

Being active is also good for your heart, sleep and mood, and reduces your risk of high blood pressure, heart disease, stroke, type 2 diabetes and obesity.

Not everyone is able to get lots of high-intensity exercise, but every bit helps.

There are three kinds of exercise that can help:

Aerobic exercise

Gets your heart pumping. You can start off small and build with this: try getting 30 minutes of brisk walking, dancing, jogging, bicycling or swimming. You should feel a little out of breath, but not much more.

Resistance or weight training

Works your muscles, but it’s also great for your tendons, bones, metabolic rate and posture. Again, start small: squeeze a rubber ball, use an elastic resistance band from a sports shop or lift light weights.

Flexibility and balance exercises

Strengthen your spine’s supporting muscles and improve your coordination and balance. You can add these to your other exercise: try stretching, tai chi, yoga and Pilates.

Doing a mix of these exercises, for at least 30 minutes a day, is a terrific way to feel better and protect your brain health. If 30 minutes is too much at first, that’s okay: treat it as a goal and get there at your own speed.

Getting started is often the hardest part. Try different things, and keep up the ones you enjoy most. Join a group or exercise alone – whatever works for you.

You can also build activity into your everyday life: try walking to the shops instead of driving, or get off the bus a few stops earlier and walk the rest of the way.

Talk to your doctor before starting an exercise program, especially if you have a health condition or disability, or if it’s been a long time since you've exercised. They can help you find the type and intensity of exercise best suited to you.

Protect your head

Having repeated knocks to your head over time can lead to a condition called chronic traumatic encephalopathy (CTE).

This doesn’t mean you will definitely develop dementia if you’ve had head injuries. It just means your risk is higher.

The best way to reduce your risk of CTE dementia is to protect your head and avoid injury. Here are some tips:

• Wear a helmet and safety gear when you play sport, skate, or ride a bike, scooter or motorbike.
• Wear a seat belt when travelling in any vehicle
• Obey road rules, including not driving after using drugs or alcohol
• Minimise your risk of trips or falls inside and outside the home
• Take extra care on slippery surfaces, stairs and ladders
• Install and use handrails around stairs or in your bathroom
• Secure rugs, carpets and loose electrical cords to reduce your chance of tripping
• Use a walker or cane if you feel unsteady on your feet
• Watch for pets or young children who might get under your feet while walking.

Learn how to improve air quality in your home

Substances that you breathe in can increase your dementia risk. Cigarette smoke, chemicals from paint, glues and cleaning solutions, as well as animal fur, dust and moulds – contribute to poor air quality. A few ways to improve air quality in your home include:

• growing indoor plants
• keeping extraction fans and heating appliances well maintained
• treating the causes of damp in your home
• not smoking.

You can learn more about the risks of poor air quality and how to improve it in your home on the Better Health Channel Victoria air pollution webpage.

Look after your mind and reduce dementia risk

Human minds need stimulation to stay healthy. The more active and challenged your mind is, the better your chances are of preventing Alzheimer’s disease and other forms of dementia. Here are some ways to take care of your mental health, stay active and reduce your risk of dementia.

Stay socially connected for dementia prevention

A good social life helps us feel like we belong, like we’re connected to the world around us. That feeling of connection is protective: loneliness and depression are linked to a higher risk of dementia.

There are times in everyone’s life when there’s a risk of losing social contact. Moving house or town, the end of relationships, losing someone close and retirement. These events can create a break in your social life. It can be hard to keep social connection going, but there are options.

Everyone’s social needs are different. Some people like a busy social life, others just need a little quality social time now and then.

Here are some suggestions for making and maintaining social connection:

• catch up with friends or family over the phone or in-person
• join a group activity through your local council, art gallery or museum
• join organisations like your local Men’s Shed or Volunteering Australia
• join an exercise or sports club
• have friendly chats with shopkeepers or people you meet throughout your day.

Exercise your mind and strengthen your brain

Just like your body, your mind gets stronger when it works out.

Research shows that the brain can adapt and change at all life stages, even in later life.

Mental exercise helps build new brain cells and strengthen connections between them. This helps to give your brain more ‘reserve’ or ‘back up’ so that it can cope better and keep working properly if any brain cells are damaged or die.

There’s no guarantee that mental exercise will prevent dementia, but it will keep your mind and brain as your get older.

Mental exercise means giving your mind a mix of interesting, challenging, fun things to do. That’s different for everyone, but here are a few suggestions:

• reading
• crosswords, and other puzzles and games
• painting
• sewing, woodwork and other crafts
• cooking
• playing an instrument
• taking a course
• learning a language.

Only you know what will work for you. Trying new things is good for your brain, so if you get a little out of your comfort zone, you’re already making a good start.

Take care of your mental health

Feeling sad or down is normal and not an illness. But if you feel sad, low or down for a long time, and you stop enjoying things like you used to, it can start to interfere with your work and relationships and get in the way of you living your life.

If you feel like this, talk to your doctor. Depression is one of the most common mental conditions in the world and can be treated.

Your doctor is the best place to start. They can help you understand what’s happening, give you an initial diagnosis, and start some treatments to help. They may also work with you on a mental health care plan, prescribe medicine and refer you to a therapist for Medicare subsidised therapy sessions.

Everyone’s needs are unique, but with the right support, you can find the best treatment for you, take care of your mental health and reduce your risk of dementia.

If you’re struggling with your mental health right now, you can call:

• Lifeline 13 11 14, any time
• MensLine Australia 1300 789 978
• Kids Helpline 1800 55 1800
• 13 YARN 13 92 76 any time, for Aboriginal and Torres Strait Islander people
• QLife (LGBTIQ+) 1800 184 527
• Women's Wellbeing Line 1800 496 636 (Queensland only)

Call 000 if anyone’s life or safety is in immediate danger.

Reducing Dementia Risk

In the dementia expert video below, Dr Marita Long, Dementia Australia Honorary Advisor and practising GP, discusses changes in thinking and how to monitor them. She explains what the dementia risk factors are and how to reduce them.

You will learn about:

• changes in thinking (cognition) and steps to take if you’re concerned
• risk factors associated with dementia
• ways to reduce your risk of dementia.

Note: Since this video was made, dementia has become the leading cause of death of all Australians (both men and women).*

Know your dementia risk factors

There are 14 dementia risk factors you can change to keep your brain healthy and lower your risk. Visit the Dementia Australia Dementia Australia website to learn more.

If you want to know what your risk factor is, you can use CogDRisk. This is a free online assessment tool, created by Neuroscience Research Australia (NeuRA) and the University of New South Wales (UNSW). It takes about 10 minutes to complete and you receive a downloadable report that shows what your dementia risk may be. You can share this report with your doctor and discuss the results.

Where to get help (key organisations with web links and phone numbers):

• Your GP (doctor)
• Dementia Australia website: tips to reduce your risk of dementia
• Dementia Australia video: Reducing Dementia Risk (36:52 minutes)
• Dementia Australia video: The Mediterranean diet (15:07 minutes)
• Dementia Australia Brain Track app: free app to help you monitor your own brain health
• Dementia Australia Brain Track video: gives an overview about the app (2:02 minutes)
• Dementia Australia’s thinkaHead booklet: free expert information about the impacts of smoking, drinking and drugs on brain health
• CogDRisk Dementia Risk Assessment: free, online dementia risk assessment tool that takes about 10 minutes to complete and provides a written report.
• Quit: helps people who smoke or vape to quit, and provides evidence-based resources for health professionals, to support patient care. Call 13 78 48
• National Alcohol and Other Drug Hotline: free, confidential information and support for people concerned about their own or someone else’s drug or alcohol taking, 1800 250 015
• Beyond Blue provides 24/7 support for people experiencing anxiety or depression, 1300 224 636
• Air Pollution: information about the health impacts of air quality and how to improve air quality in your home
• Volunteering Victoria: provides opportunities to connect with and meet others
• Healthy Eating Advisory Service: everyday recipes that support healthy eating guidelines
• Diabetes Australia: provides information and services to support people living with diabetes, and administers the National Diabetes Services Scheme (NDSS), 1800 177 055
• NDIS: the National Disability Insurance Scheme: available if you are diagnosed with dementia when you are aged 65 or under, 1800 800 110
• My aged care: support in navigating decisions around aged care, 1800 200 422
• Carer Gateway: emotional and practical services for carers, 1800 422 737
• Dementia Behaviour Management Advisory Service (DBMAS): 24/7 advice for people caring for someone with dementia, 1800 699 799.