Dementia has surpassed heart disease as Australia’s leading cause of death, accounting for nearly one in ten fatalities last year. This alarming trend underscores the urgency of finding effective strategies to mitigate dementia risk. While there is currently no cure for the neurodegenerative disease, research published in The Lancet suggests that approximately 45 percent of dementia cases could potentially be prevented by addressing 14 modifiable risk factors throughout various life stages.
Understanding these risk factors and implementing preventative measures can significantly impact brain health. Here are the fourteen factors identified along with actionable recommendations from Dementia Australia.
Key Risk Factors and Preventative Measures
1. **Education**: Engage in cognitively stimulating activities to keep the brain active.
2. **Hearing Loss**: Protect your ears from loud noises and consult a doctor for regular check-ups.
3. **Cholesterol Levels**: Have cholesterol levels checked and adopt a low-LDL diet.
4. **Depression**: Seek treatment for depression by talking to a healthcare professional.
5. **Traumatic Brain Injury**: Avoid repeated head injuries and consult a doctor if you have concerns.
6. **Physical Inactivity**: Incorporate even minor increases in physical activity to enhance overall health.
7. **Diabetes**: Discuss management plans with your doctor to mitigate risk.
8. **Smoking**: Utilize available resources to quit smoking.
9. **High Blood Pressure**: Maintain a healthy diet and have blood pressure monitored regularly.
10. **Excessive Alcohol Consumption**: Reduce intake and consult a doctor if necessary.
11. **Social Isolation**: Explore opportunities to connect with others, whether through clubs or community events.
12. **Air Pollution**: Research indoor air quality improvements, especially in Australian homes.
13. **Vision Loss**: Address any untreated vision issues with the help of an optometrist or doctor.
14. **Being Overweight or Obese**: Focus on a balanced diet and regular physical activity to maintain a healthy weight.
Expert Insights on Reducing Dementia Risk
To provide further context, three Australian experts shared their insights on effective strategies to reduce dementia risk.
Professor Blossom Stephen, chair in dementia at Curtin University, emphasizes the importance of social connections. “Social isolation can be defined by several factors, including limited social networks and low levels of engagement,” she states. She highlights that maintaining social connections is crucial at every life stage, as it combats feelings of loneliness and depression—both of which are linked to cognitive decline.
“Joining a sports club or volunteering can be excellent ways to stay socially active,” she advises. Significant life events, such as moving or retirement, can challenge social engagement, making it even more important to seek out community activities.
In terms of dietary changes, Dr. Marita Long, a GP and honorary medical adviser for Dementia Australia, advocates for a Mediterranean diet to help manage cholesterol and reduce dementia risk. “Incorporating healthy fats like nuts and olive oil, along with regular intake of fish and legumes, can make a significant difference,” she notes. Dr. Long also recommends a government-subsidised check-up for those aged 45 to 49, focusing on midlife prevention.
Finally, Michael Woodward, head of dementia research at Heidelberg Repatriation Hospital in Melbourne, stresses the connection between untreated vision loss and dementia risk. “Addressing vision concerns can lower your risk,” he explains. Keeping prescriptions updated and using corrective lenses as needed can alleviate strain on both the eyes and brain.
Implementing these strategies may not only reduce the risk of dementia but also enhance overall quality of life. As awareness grows around these modifiable risk factors, individuals are encouraged to take proactive steps toward better brain health.
