Declining brain health is considered one of the inevitable factors of ageing.
While there is no certain way to prevent dementia, there is plenty you can do to reduce your risk.
So don’t set and forget your brain when there is so much you can do to keep it in tip-top condition.
Health and lifestyle factors contribute to between 35 per cent and 50 per cent of dementia cases worldwide, according to Dementia Australia (DA) These include:
- cardiovascular health conditions
- physical inactivity
- hearing loss
- sleep disturbance
- poor diet
- low levels of complex mental activity or stimulation in early life
- depression
- social isolation.
Looking over that list, the good news is there is plenty you can do to minimise the risk of developing dementia.
Here’s a guide to what you can do to keep your brain zinging.
Exercise
You can start right now on some tactics to keep your brain healthy, and considering the list above one of the simplest things you can do is move around more.
DA says exercise helps keep the brain healthy and improves memory and thinking by:
- supporting blood flow and oxygen supply to the brain
- increasing new brain cells
- contributing to brain reserve
- protecting brain functioning in later life.
No-one is expecting you to work towards running a marathon, unless that’s your thing, but there is plenty you can do to increase your exercise levels.
Set a target, and it’s okay if you start small. Most smart phones have a step count or exercise app or you can download plenty of free, easy-to-use exercise apps. Input your details and get started.
One tip I found when I got back into exercise is to set achievable goals. Mine was an extra power pole each day. Let me explain. On the first day I ran as far as I could without too much wheezing, next day I ran that distance, but one more power pole along, and so on, until I was easily running 5km a day.
That’s a bit old school with all the tech available these days, but the base is still sound. And it doesn’t have to be running, I get it, running is hard, and very often boring. If a brisk walk gets your heart pumping, do that.
Try to find an exercise that keeps you interested. And it doesn’t have to be expensive, there are plenty of free YouTube exercise classes for all levels from chair aerobics to hour-long cardio.
Heart health
If we were all completely honest with ourselves, there is a lot we could do to improve our cardiovascular health.
Give up the ciggies, cut down on alcohol, exercise more – see above – and improve your diet. None of this is news. We could all be making improvements.
If you need a bit of guidance on the diet, for a brain-specific plan, the MIND program is a good start. Find out more here.
Hearing loss
It’s a little-known fact that people who don’t get hearing aids and need them put themselves at substantial increased risk of cognitive damage.
And it’s not even a little bit. Melbourne University says you can add at least three years of stable cognitive health by using hearing aids, and another study found that even mild hearing loss doubles the risk of dementia.
So put your vanity aside and book yourself in for a hearing test and use hearing aids if you need them.
Sleep
Unfortunately as we age, our sleep becomes much more unstable, but for better brain health we should make every effort to improve our sleep schedule.
If you are worried about your sleep – which of course can make it worse – the Sleep Health Foundation has plenty of resources to improve your sleep, or talk to your GP.
Smarten up
Like everything else with your body, use it or lose it. Brain function needs exercising just like any other part of your body.
The good thing is, it doesn’t take too much effort. Read a book, do a crossword, play some cards with a mate. These are all things you can do to keep your mind active.
Other good brain stretchers are sewing, painting, puzzles, woodwork and using technology. Taking up a new hobby is a particularly good way of improving your brain function.
Stay connected
Keeping connected is a vital way to keep your brain function. One distinctive feature of the the Blue Zones – areas where the population lives for a long time with relatively little disease – is the social connection.
As we age, we tend to lose quite a bit of social connection due to retiring, not being as active, or even making a tree or sea change.
Thankfully, the importance of social connections has been noted, so there are plenty of options to keep you part of the community. Join a men’s shed, CWA (yes, they are in the cities as well), U3A, walking group and knitting group.
Ring up an old friend and visit, volunteer, and even try a group day tour to a winery or art trail. There are endless options to stay part of the community and keep your brain firing.
Would you consider any of these changes to your lifestyle? Why not share your thoughts in the comments section below?
Also read: How easy is it to master a new skill in your 60s and beyond?
