How can you reduce the risk of dementia?

Overview

Dementia may be a word that brings up images of elderly relatives struggling to remember names or events. But did you know that dementia isn't just an 'old person's disease'? While age is a significant risk factor, understanding dementia and taking steps to protect your brain health is vital at any age. So, let's dive into the world of dementia and explore how you can reduce your risk and keep your mind sharp for years to come.

What is dementia?

Picture your brain as a bustling city, with billions of neurons constantly communicating, forming memories, and enabling you to think, feel, and act. Dementia is like a gradual power outage in this city, causing disruptions in these connections. This leads to a decline in cognitive abilities such as memory, language, problem-solving, and even personality changes.

Imagine losing your way in a familiar neighbourhood, forgetting the names of loved ones, or struggling to complete everyday tasks – the once simple act of making a cup of tea becomes an insurmountable challenge. That's the reality for those living with dementia. It's not just about forgetting where you put your keys, it's a progressive loss of self that impacts not only the individual but their loved ones too.

Causes of dementia

Dementia isn't a single disease but rather an umbrella term for various conditions that affect the brain. The most common cause is Alzheimer's disease, accounting for 60–80% of cases. In Alzheimer's, abnormal proteins build up in the brain, forming plaques and tangles that disrupt communication between neurons.

It's like traffic jams and roadblocks clogging up the city, preventing essential information from getting through. Other types of dementia include vascular dementia, caused by reduced blood flow to the brain, often due to strokes or other cardiovascular problems. Imagine the city's power grid failing, leaving entire neighbourhoods in darkness.

There's also Lewy body dementia, where abnormal protein deposits called Lewy bodies disrupt brain function, leading to hallucinations, movement problems, and fluctuating cognition. And fronto-temporal dementia, which affects the frontal and temporal lobes of the brain, causing changes in personality, behaviour, and language. It's as if the city's planning department and communication centres have been compromised, leading to chaos and confusion.

Why dementia prevention matters in Australia

Dementia has become the leading fatal disease in Australia since it surpassed heart disease as the leading cause of death. The current Australian population of 433,300 dementia patients will reach 812,000 by 2054 according to projections.

Research indicates that 45% of dementia cases can be prevented or delayed through the management of risk factors which people can control. Early intervention provides two essential benefits which include maintaining independence and preserving our ability to enjoy life as we grow older.

How can Dementia Be Prevented?

The prevention approach targets "modifiable risk factors" which represent elements of your health and lifestyle that you can modify. The process of prevention requires multiple approaches to protect your heart while keeping your brain active and social connections active. The development of cognitive reserve serves as a protective mechanism which enhances brain resistance to aging-related damage.

Key Risk Factors

The main risk factor for dementia development is age but these additional health and lifestyle elements increase your chances of developing the disease:

• Hearing Loss: The failure to treat hearing problems during middle age creates the largest preventable risk factor for dementia.
• Social Isolation: The negative impact of social isolation on brain health equals the negative effects of smoking.
• Heart Health Issues: The brain receives insufficient blood flow because of high blood pressure and high cholesterol and obesity.
• Depression: The development of depression during later life stages creates an increased risk for dementia.
• Physical Inactivity: People who spend most of their time sitting down face an increased risk of developing cognitive decline.
• Smoking: People who smoke face a significantly higher risk of developing dementia compared to non-smokers.
• Diabetes: People with Type 2 diabetes face an elevated risk of developing Alzheimer's disease.

Ways to Reduce Dementia Risk

Look After Your Heart

The health of your heart directly affects the health of your brain.

• Manage Blood Pressure: People should maintain healthy blood pressure levels starting from their 40s until their older age.
• Check Cholesterol: Regular online GP checks are essential because high LDL cholesterol levels can block blood flow to the brain.

Get Moving

Physical exercise boosts blood circulation to the brain while promoting brain cell development.

• Aim for 30 Minutes: The Australian health guidelines recommend at least 30 minutes of moderate physical activity throughout most days.

The best exercise results occur when you combine aerobic activities like walking and swimming with resistance training that includes weightlifting.

Eat for Brain Health

Your brain function and repair processes depend on the nutrients you consume through your diet.

Research shows that eating foods rich in leafy greens and fish and nuts and olive oil helps slow down cognitive decline.

The consumption of processed foods should be restricted because it helps prevent Type 2 diabetes which acts as a major dementia risk factor.

Challenge Your Brain

Your mental abilities require the same level of maintenance as your physical strength does.

Learning a new language or playing an instrument provides better cognitive benefits than solving basic puzzles.

New experiences help create fresh neural pathways which enhance your brain's protective reserve.

Stay Socially Connected

Social interaction serves as excellent treatment according to Australian social norms because Australians enjoy spending time with others.

People who join social groups such as bowling clubs or choirs or walking groups experience brain protection through regular social activities.

People who experience difficulty hearing conversations in noisy areas should schedule a hearing test because hearing loss tends to cause social withdrawal.

Dementia Risk Reduction in Different Age Groups

Mid-life (age 40–65) is a critical window for dementia prevention, particularly for managing blood pressure and hearing loss.

People in this age range should focus on treating their high blood pressure and their hearing loss and preventing head injuries. The recommended alcohol consumption for Australians should not exceed 10 standard drinks per week.

Later Life (65+): The main focus during this period should be on social connection maintenance and physical activity to prevent frailty and smoking cessation. The management of diabetes and depression becomes more critical for people in this age group.

Any age-related health improvements you make will benefit your brain function. The brain benefits from dietary changes and physical activity even when people start making these changes during their 70s or 80s.

When to consult GP?

You should visit your doctor immediately when you start experiencing memory loss symptoms. Schedule an appointment when you experience any of the following situations:

• You want to learn about your dementia risk because your family history shows this condition.
• People who reach age 45 need to schedule their first heart health check which includes blood pressure and cholesterol tests.
• You should visit a doctor when you experience any signs of memory loss or mood changes or when you struggle with familiar tasks.
• You should visit a doctor when you observe your loved one experiencing confusion or displaying unusual behavioural patterns.

How Hola Health Can Help

The process of getting a GP appointment becomes challenging when you need to see a doctor right away because brain health requires prompt medical care. The Australian-registered doctors at Hola Health provide patients with easy access to medical services.

The 24/7 Telehealth Consults service lets you talk to a GP within 15 minutes through home-based consultations for initial advice and risk factor evaluation.

The system enables patients to renew their medication prescriptions for blood pressure and cholesterol management without needing to wait.

The service provides all necessary medical documents which enable patients to visit specialists and take time off work for their health needs.

The doctors at Hola Health maintain RACGP fellowship status. The medical services at Hola Health operate under private billing which does not provide Medicare benefits at this time.

FAQs

Can dementia be reversed?

The medical community has not discovered any treatment which can reverse dementia symptoms. Proper diagnosis becomes essential because some conditions that cause dementia-like symptoms can be treated successfully.

Does brain training really help?

The scientific evidence about brain training programs remains unclear. The scientific evidence about commercial brain training games shows inconsistent results.

Real-world challenges provide better results than commercial brain training games. The acquisition of new skills through learning instruments or languages together with complex social interactions proves more effective than using basic memory games on mobile devices.

Is dementia hereditary?

The development of dementia does not directly result from inherited genes. The majority of dementia cases develop without any direct genetic transmission.

The risk of developing dementia increases slightly when someone has family members with the condition but lifestyle choices such as diet and exercise and smoking habits play a greater role in disease development.

What foods help prevent dementia?

The MIND diet stands as the most recommended food plan for dementia prevention. The MIND diet unites elements from the Mediterranean diet and DASH diet to recommend leafy greens and berries and nuts and whole grains and fish and poultry while restricting red meat and sweets.

How much exercise is enough?

The recommended exercise duration for health benefits should reach 150 minutes of moderate-intensity physical activity weekly. You should perform 30 minutes of brisk walking or swimming or cycling five times per week to achieve heart rate elevation.

Does coffee help or harm brain health?

Research shows that moderate coffee consumption between 1–2 cups daily may help protect against cognitive decline. The brain benefits from coffee consumption but people should avoid drinking too much because high caffeine levels can disrupt their sleep patterns.