5 Ways to Reduce the Risk of Dementia
Dementia is a devastating condition that affects one in ten people over 65. Research suggests there are proactive steps you can take help keep dementia at bay and to reduce your risk.[1]
According to The Economic Cost of Dementia in Australia report, an estimated 413,000 Australians are currently living with dementia.[2] By age 85, one in four individuals will develop the condition, and by age 95, that number rises to one in two.[3]
While aging is the biggest risk factor, dementia is not an inevitable part of getting older. In other words, taking care of your brain health can significantly lower your chances of cognitive decline. The team at Trusted Aged Care explore ways you can help your brain health.
Understanding Dementia: A Multifaceted Condition
Dementia is not a single disease but an umbrella term for a range of conditions that cause loss of cognitive function as we age. It affects memory, thinking, problem-solving, and the ability to perform daily activities.
Dr. Maree Farrow, a cognitive neuroscientist from the University of Tasmania’s Wicking Dementia Research and Education Centre, outlines five key strategies to help lower dementia risk.[4]
1. Keep Your Brain Mentally Active 🧠
Engaging in mentally stimulating activities strengthens neural connections and helps protect against cognitive decline.
✔️ Lifelong learning – Take up a new hobby, learn a language, or play a musical instrument.
✔️ Brain games – Try crosswords, Sudoku, chess, or puzzles to keep your mind sharp.
✔️ Creative tasks – Activities like woodworking, embroidery, painting, or writing can help maintain cognitive function.
Dr. Farrow emphasizes that learning something new is more beneficial than simply repeating familiar tasks.
2. Stay Physically Active 🏃♂️
Regular exercise helps the brain by boosting blood flow and oxygen levels, therefore promoting new cell growth, and reducing inflammation.
✔️ Low-impact exercises – Walking, swimming, and yoga can improve brain health.
✔️ Strength training – Light weightlifting or resistance bands help maintain muscle and cognitive function.
✔️ Group activities – Join an exercise class, such as bowls, hiking, or aqua aerobics, to combine physical and social engagement.
Research shows that staying active releases brain-boosting chemicals that support neuron growth and connectivity.
3. Maintain a Brain-Healthy Diet 🥗
What you eat directly impacts brain health. Above all, antioxidant-rich foods can protect brain cells from damage and support cognitive function.
✔️ Eat plenty of fruits and vegetables – Leafy greens, berries, and nuts contain essential nutrients.
✔️ Include healthy fats – Omega-3-rich foods like salmon, walnuts, and flaxseeds support brain health.
✔️ Limit processed foods – Reduce sugar and trans fats, which can contribute to inflammation and cognitive decline.
A Mediterranean-style diet, rich in healthy fats, lean proteins, and whole grains, has been linked to a lower risk of dementia.
4. Stay Socially Connected 🤝
Maintaining strong social ties is crucial for brain health. Also, In addition, social engagement stimulates cognitive processes, helps with problem-solving, and reduces stress and depression, which are linked to dementia.
✔️ Join a community group – Volunteer, take a class, or join a local club.
✔️ Keep in touch with loved ones – Regular conversations help keep the brain engaged.
✔️ Engage in meaningful discussions – Understanding body language, facial expressions, and emotions activates multiple areas of the brain, keeping it active.
Dr. Farrow emphasizes that having a strong network of friends and family keeps the brain healthy and enhances emotional well-being.
5. Monitor Key Health Markers & Stay on Top of Medical Checkups 🩺
Your overall physical health plays a major role in reducing dementia risk. Heart health and brain health are closely linked—therefore, unhealthy blood vessels can lead to reduced oxygen flow, damaging brain cells.
✔️ Monitor blood pressure, cholesterol, and blood sugar levels – Keeping these numbers in check reduces the risk of vascular dementia.
✔️ Schedule regular health checkups – Your doctor can help detect early signs of cognitive decline and offer preventive strategies.
✔️ Manage chronic conditions – Conditions like diabetes and hypertension can increase dementia risk, making regular medical care essential.
By proactively managing your health, you can significantly reduce the risk of cognitive decline in later life.
Final Thoughts: Small Changes, Big Impact
Dementia does not have to be inevitable. By adopting healthy habits such as staying mentally, physically, and socially active, eating a nutritious diet, and keeping health markers in check, you can strengthen your brain health and reduce your dementia risk.
💡 Prevention starts today! Take action now to protect your cognitive function and enjoy a healthier future.