7 Strategies to Lower Dementia Risk
Dementia is more than a medical condition—it’s a deeply personal journey that affects not just the individual but everyone who loves them. My grandfather suffers from Dementia, and witnessing the challenges he faces daily, along with the emotional toll it has taken on our family, has been heartbreaking. This experience has motivated me to take control of my own brain health, embracing the strategies above to reduce my risk as much as possible. While none of us can completely guarantee our future, we can take meaningful steps today to protect our minds and create a foundation for long-term cognitive well-being. By prioritising these habits, I honour my grandfather’s struggle and work to build a healthier, more hopeful future for myself and those I care about.
Dementia is one of Australia’s greatest health challenges affecting over 400,000 Australians today—a number expected to double by 2058. Every three seconds, someone in the world develops dementia, and it’s now the second leading cause of death in Australia. While these statistics are staggering, the good news is that up to 40% of dementia cases may be preventable with the right lifestyle choices.
Our brain is a powerhouse of possibilities. Thanks to neuroplasticity, it can adapt, grow, and create new connections throughout your life—if you give it the right fuel. I really want to highlight how important good quality sleep is. Seep is your brain’s nightly reset, flushing out toxins like beta-amyloid, a protein linked to Alzheimer’s. Chronic sleep deprivation disrupts this process, making 7-9 hours of quality sleep one of the most powerful tools for preventing dementia.
Let’s dive into the ways to boost your brain health and lower your risk of dementia (not in any particular order):
1. Move Your Body, Empower Your Mind
Resistance training isn’t just for muscles—it’s a brain booster too. Studies show it enhances memory, sharpens thinking, and promotes brain plasticity by releasing brain-derived neurotrophic factor (BDNF), which helps build new neural connections. Plus, it lowers the risk of dementia-related conditions like diabetes and high blood pressure.
Add resistance exercises like squats, lunges, or weightlifting to your routine 2-3 times a week. Bonus: Combine with aerobic activities like walking or cycling for an even greater brain boost.
2. Fuel Your Brain with Smart Nutrition
What you eat directly affects your brain’s health. Diets like the Mediterranean diet, packed with antioxidants and omega-3s, fight inflammation and protect brain cells. Think leafy greens, berries, nuts, and fatty fish like salmon.
Swap processed snacks for a handful of nuts, and add an extra serving of veggies to every meal.
3. Prioritize Your Sleep
Sleep isn’t just for rest—it’s when your brain clears out toxins and consolidates memories. Chronic sleep deprivation can double your risk of dementia.
Aim for 7-9 hours of uninterrupted sleep by turning off screens and keeping your room dark and cool.
4. Keep Learning to Strengthen Neuroplasticity
Your brain thrives on challenges. Learning new skills or solving puzzles keeps neural pathways active and strong. Studies show that mental stimulation can delay dementia symptoms.
Pick up a hobby, learn a language, or try a new game. The more challenging, the better! I have recently got my mother learning Sudoku.
5. Protect Your Heart, Save Your Brain
Heart health and brain health are deeply connected. High blood pressure, high cholesterol, and diabetes can damage blood vessels in the brain, increasing dementia risk.
Keep your heart healthy with regular checkups, a balanced diet, and physical activity.
6. Stay Socially Connected
Isolation is toxic for the brain. Social interactions reduce stress, sharpen thinking, and strengthen emotional resilience.
Join a club, volunteer, or simply schedule regular catch-ups with friends and family.
7. Manage Stress for a Calmer Mind
Chronic stress floods your brain with harmful hormones, which can impair memory and decision-making.
Practice mindfulness, yoga, or meditation for just 10 minutes a day to reduce stress and improve focus.
8. Protect Your Brain from Injury
Head injuries significantly raise dementia risk, especially repeated trauma.
Wear helmets during sports, use seat belts, and fall-proof your home by securing rugs and keeping spaces well-lit.
The Time to Act is Now
Your brain’s incredible power lies in your hands. Let’s make the most of it!
Evidence-Based Articles and Resources
World Health Organization (WHO): Risk Reduction of Cognitive Decline and Dementia
Alzheimer’s Association: 10 Ways to Love Your Brain
The Lancet Commission: Dementia Prevention Report
National Institute on Aging: Preventing Alzheimer's Disease
Harvard Health: 12 Ways to Keep Your Brain Young
Let’s get started—your brain will thank you! 🚀
Physiotherapy can help you or a loved one living with Dementia
Book your mobile neurological physiotherapy appointment with Project Rehab today. We are here to help you achieve your goals and enhance your quality of life through neurological rehab.
Dementia Support Australia:
Dedicated helpline 24 hours a day, 7 days a week
https://www.dementia.com.au/
