9 steps brain for a healthy lifestyle

The prevalence of dementia in Australia is on the rise, meaning it’s never been more important to future-proof your brain.

By 2050 it’s estimated that almost one million Australians will be affected by dementia. Professor Kaarin Anstey, Senior Principal Research Scientist at Neuroscience Research Australia (NeuRA), says this sobering statistic is a stark reminder that we all need to be proactive about brain health. Here Professor Anstey details nine key recommendations to support brain health.

1 GET PHYSICAL

“A sedentary lifestyle is associated with increased risk of dementia, while aerobic and strength-training activities have been shown to improve cognition,” says Professor Anstey. Speak to your health professional about what activities are appropriate for you.

2 MAINTAIN A HEALTHY WEIGHT

“In midlife years (40s-60s), being overweight increases the risk of dementia in later life,” advises Professor Anstey. “The simple message is to avoid processed food and to eat a healthy diet with lots of green leafy vegetables and fruit as well as two or more serves of fish per week.”

3 STOP SMOKING

There are already a myriad of known health problems caused by smoking. Professor Anstey identifies another reason to quit by noting that “smokers have an 80 per cent increased risk of developing dementia”.

4 WATCH BLOOD PRESSURE

The link between blood pressure and heart health is well documented, and Professor Anstey says there’s also a connection to brain health. “Managing blood pressure is important not only to prevent stroke but also to prevent dementia.”

5 MANAGE CHRONIC CONDITIONS

“Conditions such as diabetes and heart disease increase the risk of dementia,” says Professor Anstey. If you are affected or at-risk, speak to a medical professional about how to best manage these conditions through medication and lifestyle.

6 AVOID BRAIN INJURIES

Sometimes accidents happen. But where possible, protect your head from injury. “Head injuries may increase the risk of dementia in later life,” Professor Anstey notes. “Avoiding head injury, including sports, is another way to minimise your risk of dementia.” If you engage in risky sports, such as horseriding, wear protective head gear.

7 BE SOCIALLY ENGAGED

Socialising is beneficial not only for mental and emotional wellness, but also for brain health. “Staying connected is important to keep the brain engaged and socially active,” says Professor Anstey.

8 STAY MENTALLY ALERT

Your brain needs a mental workout to stay in shape. “Regardless of age, it’s important to do things that make you think and learn,” says Professor Anstey. Try reading, formal courses, crosswords and puzzles.

9 SLEEP WELL

Your brain needs consistent regular rest in order to function properly. To encourage a good night’s sleep, Professor Anstey suggests adjusting your evening routine. “Before bed, try eating a lighter meal, avoid bright screens, coffee, tea and alcohol.”