Although there is no way to definitively prevent Alzheimer’s disease, there are many ways to reduce your risk factors.
Research has shown that 12 potentially modifiable risk factors account for around 40% of worldwide dementias.
Research has shown that changing your lifestyle can have a big impact on delaying the onset of symptoms and slowing the progression of the disease.
Reduce your risk
Future-proof with your lifestyle
Modifying your lifestyle now will potentially protect your brain in the future from Alzheimer’s.
Reduce your risk
Future-proof with your lifestyle
Modifying your lifestyle now will potentially protect your brain in the future from Alzheimer’s.
01.
Eat well for brain health
A nutritious diet promotes brain resilience and may be a key factor in Alzheimer’s prevention.
The MIND and Mediterranean diets — both of which are rich in vegetables, fruits, whole grains, olive oil, beans, and fish — are associated with fewer signs of Alzheimer’s disease in the brains of older adults.
Research shows that a diet high in protein and fibre may confer some protection against developing Alzheimer’s disease.
What can you do?
- Cook with olive oil.
- Eat at least 3 servings of whole grains, fruits, and vegetables every day.
- Eat 1 to 2 servings of beans, poultry, and fish every week.
- Have snacks like nuts and berries.
- Limit foods like butter, margarine, cheese, red meat, fried foods, sweets and pastries.
02.
Stay fit and strong
Evidence shows that being physically active throughout your life may lower the risk of developing dementia.
Studies show that people who improve their cardio-respiratory fitness also improve on tasks assessing memory and executive function.
Staying fit and doing high-intensity physical activity may make a big difference!
What can you do?
- Do regular strenuous exercise such as a weekly Park Run.
- Do resistance training, also known as strength or weight training.
Always seek medical advice before undertaking new physical activity
03.
Keep the brain active
It is suggested that keeping the brain active helps to build reserves of healthy brain cells and improve the connections between them. Research indicates that lifelong participation in mentally stimulating activities is linked to improved cognitive function, a slowed rate of cognitive decline, and a decreased likelihood of dementia.
The combining mental, social and physical components in leisure activities offers the greatest benefit in terms of reducing dementia risk.
What can you do?
- Take a course and learn all about a new interest.
- Learn a new language.
- Play musical instruments.
- Do Sudoku, crosswords and other puzzles.
04.
Get a Good Sleep
Making changes to your sleep routine could play an important role in delaying and preventing the symptoms of Alzheimer’s and other types of dementia.
Improving sleep quality – both the amount of sleep and the efficiency of that sleep (time spent in bed, asleep) – may make a considerable difference in delaying the onset of Alzheimer’s symptoms.
What can you do?
- Only go to bed when you’re feeling tired.
- Unplug – stay away from electronic screens for an hour before bedtime.
- Keep your room cool, quiet and dark.
- Create a bedtime routine so your brain learns when to release sleep hormones.
- Try some calming meditation techniques, like counting your breaths.
- Don’t use your bed for other activities such as eating meals or watching television.
05.
Pharmacological treatments
Recent breakthroughs have seen several new treatment drugs approved by the US-based FDA, and these medications may soon be approved for use in Australia.
Some of the drugs target the removal of amyloid from the brain and have been shown to slow the progression of Alzheimer’s in people with mild symptoms by up to 27%.
ARA (formally known as Australian Alzheimer’s Research Foundation) has been actively involved in conducting the clinical trials of these potential treatments.
What can you do?
- Keep supporting our research. We are constantly undertaking and delivering advancements that play a vital role in research breakthroughs.
- Join our Friends group. When these treatments are approved for general use, we will be sure to fill you in on all the details.
Known Risk Factors for Dementia
By 2066, it is expected that 22% of the Australian population will be over 65 years of age. With an aging society, Alzheimer’s disease and other types of dementia present an unprecedented challenge for all Australians.
An update to the Lancet “Commission on Dementia Prevention, Intervention and Care” has found that 12 potentially modifiable risk factors account for 40% of all dementias worldwide.
The Lancet is a leading medical journal, and the commissioned analysis examined data held by the Australian Bureau of Statistics. The updated findings reaffirmed previous discoveries regarding risk factors for dementia and identified three new risk factors.
Many of these factors are being examined in detail by researchers at Alzheimer’s Research Australia, driving towards proactive prevention measures that can help reduce the impact f these diseases and help to enhance the lives of people around the world.
PREVENTION IS KEY
Preventing Dementia
The Percentage indicates the reduction in dementia prevalence if this risk factor is eliminated.
Early life
- Less education 7%
Midlife
- Hearing loss 8%
- Traumatic brain injury 3% (newly identified)
- Hypertension 2%
- Alcohol >21 units per week 1% (newly identified)
- Obesity 1%
Later Life
- Smoking 5%
- Depression 4%
- Social isolation 4%
- Physical inactivity 2%
- Air pollution 2% (newly identified)
- Diabetes 1%
Diagram for maintaining cognitive reserve
Possible brain mechanisms for enhancing or maintaining cognitive reserve and risk reduction of potentially modifiable risk factors in dementia.
Alzheimer’s
Alzheimer’s disease is the cause of approximately 70% of all dementia cases.
