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Five ways to boost your brain health

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Five ways to boost your brain health
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Nearly half a million Australians live with dementia, a figure that is expected to more than double by 2058.

Australian Institute of Health and Welfare figures estimate 411,100 Australians live with one or more conditions characterised by gradual impairment of brain function, which can affect cognition, memory, movement, speech, personality and behaviour (dementia). This figure equates to 15 people living with dementia per 1000 Australians, with an increase of 84 people per 1000 for Australians aged over 65.

Ryman Healthcare’s Dementia Care and Innovations lead Caroline Bartle has worked in the dementia research, prevention, and workforce development fields for 30 years. Caroline says while the prevalence of dementia is on the rise, so too are advancements in research. Blood tests are soon expected to show biomarkers that can indicate an individual’s risk of developing dementia.

Caroline says the message from leading public health bodies is that it’s never too late to boost your brain health and reduce dementia risk.

 

1. The MIND Diet: A strategic approach to brain health

To enhance brain health and reduce the risk of dementia, consider adopting the MIND diet. The acronym MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet merges the vascular health benefits of the DASH diet, which minimises red meat, salt, and added sugars, with the brain-boosting qualities of the Mediterranean diet, which promotes the consumption of whole grains, legumes, and heart-healthy fats.

Following the MIND diet involves incorporating omega-3 rich foods such as fish, fruits, and olive oil into your meals. It also emphasises the importance of brightly colored vegetables, particularly greens and yellows, which help to reduce brain inflammation and support overall cognitive function.

Additionally, it is crucial to avoid refined sugars and highly processed foods, as these can contribute to arterial blockages and increase the risk of vascular dementia.

A diet rich in whole, plant-based foods and beneficial fats not only supports brain health but also helps mitigate the risk of conditions such as obesity, diabetes, and high cholesterol, which are associated with dementia.

By embracing the MIND diet, you can significantly contribute to the preservation of cognitive function and overall brain health.

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2. Social exercise and dementia prevention:

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Exercise is key to preventing dementia and making it a social activity can amplify its benefits. Engaging in physical activity creates a protective protein in the brain called Brain-Derived Neurotrophic Factor (BDNF), which is crucial for brain health.

While it may become more challenging to stay active as one ages, integrating social elements into exercise routines can make a big difference. Exercising outside and with others not only enhances physical health but also helps maintain and build social connections. Research shows that individuals with dementia often experience a decline in physical activity and social interactions. Staying active and connected can counteract this trend, keeping both the body and mind in better shape.

So, the next time exercise is on the agenda, consider making it a social affair. It’s not just about moving the body; it’s about fostering connections and protecting the brain for the long haul.

 

3. Clean air and cognitive health:

Fresh air is essential for brain health. Exposure to air pollution can increase the risk of developing dementia. This includes not only outdoor air quality but also the air inside our homes and workplaces. Often, we overlook how indoor air can affect brain function and overall well-being.

Ensuring clean, well-ventilated spaces—both inside and out—can make a big difference. Whether it’s stepping outside for a breath of fresh air or improving airflow indoors, creating a healthy environment is key to supporting cognitive health as we age.

 

4. Financial stability and brain health:

Worrying about finances can take a toll on mental health, and chronic stress is known to increase the risk of dementia. Inequalities in access to good healthcare can negatively impact overall well-being. A positive outlook and mental health are key components in supporting long-term brain health.

Just like the heart, the brain benefits from reduced stress, ultimately helping protect against cognitive decline.

 

5. The Power of Sleep: Cleansing the brain

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Sleep is crucial for maintaining brain health. Think of it as a nightly “cleaning cycle” for the brain. During sleep, the brain works to remove toxins like amyloid beta, which is linked to Alzheimer's disease. Without adequate sleep, these harmful substances may build up and negatively impact cognitive function.

Ensuring a good amount of sleep—six to eight hours each night (age dependent)—can significantly reduce the risk of dementia. In addition to clearing out toxins, sleep supports various protective processes for both the body and mental health, including memory consolidation and emotional regulation.

By giving the brain the rest it needs, it helps to safeguard cognitive function and promote overall wellbeing. A good night’s sleep is not just restful; it’s essential for a healthy mind and a lower risk of cognitive decline.

by Margot Taylor | Sep 24, 2024

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