When we think about healthy ageing, we often think about staying physically strong, mobile and independent. But looking after our brain is just as important.
Dementia Action Week (21-27 September) is a timely reminder that dementia is not a normal part of ageing. While there is no guaranteed way to prevent dementia, research shows there are things we can do throughout life that may help reduce our risk of cognitive decline and support better brain health.
The good news is that many of them are also the things that help us stay healthier overall.
Here are five simple places to start.
1. Keep moving
Regular physical activity is one of the best things we can do for our health as we age, and the benefits extend to our brain.
Exercise supports blood flow to the brain and helps manage conditions such as high blood pressure, cardiovascular disease and type 2 diabetes, which are also associated with dementia risk.
You don’t need to run marathons or spend hours at the gym. Walking, swimming, cycling, dancing and group exercise can all help improve cardiovascular fitness, while strength and balance exercises can help maintain muscle, mobility and independence.
Where you move may also matter. There is growing evidence linking time spent in greener environments with better health and cognitive wellbeing as we age, with emerging research also examining the benefits of ‘blue spaces’ such as beaches, rivers and lakes.
Aim to make movement part of everyday life. Even small increases in activity can make a difference.
2. Eat well for your brain and body
There is no single “brain food” that can prevent dementia, but a healthy eating pattern can support both brain and cardiovascular health.
Eating plenty of vegetables, fruit, wholegrains, legumes, nuts and seeds, fish and healthy fats, while limiting highly processed foods, excess sugar and saturated fats, is a good place to start.
Mediterranean-style diets in particular have been associated with benefits for heart and brain health.
Rather than aiming for a perfect diet, focus on small changes you can maintain – an extra serve of vegetables, choosing wholegrain options or swapping a processed snack for fruit or nuts.
3. Stay socially connected
Our relationships are important for our health too.
Spending time with other people keeps us talking, listening, laughing, learning and engaging with the world around us. Social isolation and loneliness have been associated with poorer physical, mental and cognitive health as we age.
Activities that combine movement with social connection can be particularly valuable.
A walking group, exercise class, volunteering, community group or simply making regular time to catch up with friends can help keep both body and brain engaged.
4. Keep your brain active
Just like our bodies, our brains benefit from being challenged.
Learning something new, reading, doing puzzles, playing music, gardening, taking up a new hobby or even changing up familiar routines can all help keep the brain engaged.
It doesn’t need to involve complicated brain-training programs. Activities you enjoy and are likely to continue are often the most useful.
And learning alongside other people can provide an added benefit by combining mental stimulation with social connection.
5. Look after your overall health
Brain health doesn’t sit separately from the rest of the body.
Managing blood pressure, cholesterol and conditions such as diabetes, looking after your hearing and vision, getting enough sleep, supporting your mental health and not smoking are all important parts of healthy ageing.
Alcohol is another factor worth considering. Excessive alcohol consumption is associated with an increased risk of dementia, so drinking within recommended limits, or choosing not to drink, can be another way to support long-term brain health.
Regular health checks are important too. They provide an opportunity to identify changes in areas such as blood pressure, hearing and vision early and take steps to manage them.
The simple message is that what is good for your overall health is often good for your brain too.
Healthy ageing is about the whole person
These principles underpin the work of UQ Healthy Living at Toowong, which supports people aged over 50 to stay healthy, active and independent as they age.
Through services spanning exercise, allied health and opportunities for social connection, the focus is not simply on treating health problems when they arise, but helping people maintain their physical, cognitive and social wellbeing over time.
Dementia Action Week provides an important opportunity to talk openly about dementia – but it is also a useful reminder that looking after our brain health can start well before older age.
Move more, eat well, stay connected, keep learning and look after your overall health. Small choices made consistently can contribute to healthier ageing for both body and brain.
If you are over 50 and are not sure where to start, why not come and chat to our friendly team about how we can support you on your health journey.
