Matters for the brain

08 Sep 2015

It’s not too late to train your brain against dementia, says Ita Buttrose.

I'm a passionate advocate for preventive health strategies because of a personal encounter with dementia. I was the principal career for my father who had vascular dementia, the second most common dementia after Alzheimer’s. Consequently, I have a good understanding of what the dementia experience is like and I’m keen to do whatever I can to reduce my risk and to raise awareness in the community about the simple things people can do to lower their risk of developing dementia.

It doesn’t matter what age you are, everyone can lead brain-healthy lifestyles. I’m now in my 70s, busy with work and family life, and I walk every day with my dog, Cleo, who is a Groodle (Golden Retriever/Poodle Cross), for at least an hour. I enjoy having a little uninterrupted time  to think while getting some exercise.

Not only is it good for my brain, it also helps keep stress under control and is the perfect way to enjoy the many walks that Sydney has to offer.

The health and lifestyle choices we make throughout our lives have a profound impact on how we age later in life. This is particularly true when it comes to reducing our risk of developing chronic diseases, such as cardiovascular disease and dementia. Whatever your age, it’s never too late to switch to a healthier lifestyle.

There is a wealth of research evidence that suggests living a brain-healthy lifestyle can lower a person’s chances of developing dementia and other chronic diseases.

Alzheimer’s Australia developed some guidelines known as ‘Your brain matters’, based on five simple steps, to educate people on how best to maintain their brain health.

1.         Look after your heart

What’s good for your heart is good for your brain. Watch your weight, cholesterol and blood pressure and don’t smoke.

2.         Be physically active

Exercise gives the brain a healthy boost.

3.         Mentally challenge your brain

Tackle something you don’t know, like learning a language or taking up a new sport.

4.         Follow a healthy diet

What you eat can affect the brain. Cut back on saturated fats.

5.         Enjoy social activity

Mix with people whose company you enjoy. Social engagement is mentally stimulating.

I follow these guidelines zealously. I always try to start my day by eating fresh fruit, such as an apple or a mandarin. I love chocolates but when I get them as gifts, I usually eat a couple but then throw the rest out so I’m not tempted to eat them all!

Some people believe dementia is a part of ageing but it isn’t. Dementia is a chronic disease that now affects more than 342,000 Australians. It’s important to be aware of the connections between dementia and other chronic diseases such as diabetes, cardiovascular disease and stroke. Effective management of those conditions will help to lower a person’s risk of dementia.

Approximately half the cases of Alzheimer’s disease worldwide are potentially attributed to risk factors such as diabetes, hypertension, obesity, smoking, depression, and cognitive and physical inactivity.

A recent study estimated that a 25 per cent reduction in physical inactivity rates could potentially prevent nearly one million cases of Alzheimer’s disease worldwide. That’s an amazing statistic – one million cases avoided simply by taking up a regular physical activity such as walking, dancing, cycling or something else that you enjoy.

We can’t say that by doing all the right things and looking after your brain, body and heart that you definitely will not get dementia, however we can say that it may reduce your risk. ••

For more information, visit: yourbrainmatters.org.au.

Ita Buttrose is National Ambassador of Alzheimer’s Australia. She served as National President from 2011-2014