Thinking about dementia may not be at the top of your mind.
However, researchers are finding that about 40 per cent of dementia cases could
be prevented or delayed by lifestyle measures. They have identified things you
can be doing years (even decades) before you would traditionally start thinking
about dementia to reduce your risk.
The World Health Organization has a set of easy-to-follow
guidelines to get you started.
1. Be physically active. Engaging in aerobic exercise every
day is thought to lower the risk of cognitive decline or dementia.
2. Stop smoking. Not only is giving up cigarettes good for
your general health, it is great for your brain health.
3. Eat a balanced (preferably Mediterranean) diet. The
Mediterranean diet is low in red meat and high in wholegrains, fruit and
vegetables, fish and shellfish, nuts, olive oil and other healthy fats.
4. Reduce alcohol. It is recommended to take no more than 10
standard drinks per week to reduce your risk of alcohol-related health
problems.
5. Train your brain. Think of your brain as a muscle that
needs to be exercised. Try completing crossword puzzles, challenge a friend to
a game of chess, or visit a museum. The idea is to keep engaged and learning.
6. Prioritise social connection. Loneliness and isolation
can increase the risk of dementia. Keep your social ties strong, whether that
be family or friends.
7. Keep your weight within a healthy range.
8. Manage your cardiovascular risk factors like diabetes,
high blood pressure and high cholesterol. See your GP for a check-up and make
sure your levels are ok.
9. Keep on top of your mental health. Depression and other
mental illnesses can impact your brain function. Making sure your mood is
generally positive is an important aspect of your health as you get older.
10. Keep track of your hearing and vision.
Loss of hearing or vision can contribute to dementia and its
symptoms. As you age, having regular reviews are important.