Two-thirds of Australians with Dementia are Women. Here's how to protect your Brain.
Midlife often brings about jokes about forgetting why we walked into a room, misplacing keys, or struggling to multitask. How can we protect ourselves and implement practices to safeguard against a normal aging process and avoid becoming a statistic?
It's essential to remember that dementia can affect anyone, regardless of age, and is particularly prevalent in individuals over 65. In Australia, over 421,000 people are living with dementia. It's the leading cause of death for women and the second leading cause of death overall. By 2058, it's predicted that the number of Australians with dementia will more than double to 849,300 due to an aging and growing population. It's crucial to better understand what we can do in our daily lives to prevent it.
Age is the strongest consideration when understanding cognitive decline. So, the short answer? Keep yourself young. And how do we do that? We must set in motion counter-protective strategies to help slow the decline of our bodies and brains. Identifying those at greater risk early could make prevention a possibility through early interventions, such as lifestyle changes like those below:
Stress Reduction:
While we can't guarantee that we won't be exposed to stressful life events (who isn't?), we can focus on reducing the negative effects of these experiences. This can be achieved in various ways, such as through exercise, meditation, breathwork, journaling, or seeking help from a therapist. These practices can effectively mitigate the harmful effects on the brain. Stress reduction is often the hardest part of a holistic wellness program. Still, it yields the greatest rewards for the individual as stressful life events become easier to manage, and we can get back on track more quickly.
Sleep: Prioritising good sleep hygiene is important for promoting adequate sleep. While we sleep, brain waves help to clear waste from the brain. Nerve cells work together to create rhythmic waves that flush fluid through the brain tissue, effectively cleansing the tissue via the glymphatic system. This process helps to delay or prevent neurological conditions such as dementia and Parkinson's disease. So, instead of watching that Netflix episode or scrolling on your phone, try hitting the sack earlier and reading or meditating before bed to wind down and relax.
Nutrient-Dense Food: Remember that when you eat, you feed your brain the nutrients it needs to thrive. Over half of your brain is made up of fat - the good kind. And the good type of fat is DHA, from the Omega 3 family. It forms nerve cell membranes and is essential for brain development and function. Many people have suboptimal levels of omega-3 fatty acids EPA and DHA. According to Dr Daniel Amen, a leading clinical neuroscientist psychiatrist, low amounts of omega-3s in the body often correlate with lower blood flow to the brain, the number one brain-imaging predictor of future cognitive decline. Omega-3-rich foods include fatty fish such as salmon, mackerel, and sardines, flaxseeds and chia seeds, walnuts, soybeans and tofu and fish oil to name a few. To maintain optimal levels of omega-3 in the body, consuming omega-3-rich foods at least 2-3 times per week is recommended.
Supplements: Several supplements are believed to support brain health. Some of the most popular ones include fish oils, vitamin D, B vitamins (particularly B6, B12, and folic acid), curcumin (found in turmeric), Gingko Biloba, Rhodiola Rosea, Taurine, inositol, and a daily multivitamin. All of these have been shown to have varying degrees of neurological benefits.
Exercise: Regular exercise has numerous benefits in preventing dementia and boosting brain health. Regular physical activity has been shown to improve blood flow to the brain, which can help promote the growth of new brain cells and improve overall brain function. Additionally, exercise has been linked to a reduced risk of developing dementia and Alzheimer's disease. It also helps to reduce inflammation and insulin resistance, both of which are associated with cognitive decline. Furthermore, physical activity can enhance mood and reduce stress, which are important factors in maintaining brain health.
Challenge Your Brain to Work Hard: Engaging in cognitive activities such as puzzles, learning new skills, and playing memory games can truly make a difference in preventing dementia. These activities stimulate the brain, promote the growth of new brain cells, and strengthen neural connections, enhancing cognitive reserve. Some of the best cognitive activities for preventing dementia include crossword puzzles, Sudoku, learning a new language, playing musical instruments, and engaging in strategic games like chess or bridge. Another wonderful activity that combines physical fitness, social engagement, and fun is a dance fitness class called Zumba. This involves aerobic and dance movements performed to high-energy music. Activities like Zumba can be incredibly beneficial for overall cognitive health as they involve coordination, rhythm, and memory recall, stimulating the brain and preventing dementia. The social aspect of Zumba classes can also contribute to mental well-being, making it a fun and effective way to stay mentally and physically active.
Interestingly, these factors are powerful components of overall lifestyle enhancements that significantly impact improvements in health and well-being, extending beyond just brain health.
Remember that all these factors (and more) are thoroughly covered in my programs, workshops, and one-on-one consultations, focusing on enhancing our lifestyle to extend our health span and boost energy, fitness, and vitality in all aspects of life. It's never too late to put these strategies into practice, even with a diagnosis, and most importantly, to reduce the risk of being diagnosed. Take proactive steps today to enhance your health and overall well-being!