Small changes may help protect your brain
Research suggests that many cases of dementia are preventable through lifestyle changes.
Dementia is one of the biggest health concerns for older Australians, but the latest research carries a hopeful message: while not every case can be prevented, some risk factors can be reduced.
The World Health Organisation (WHO) says 57 million people were living with dementia globally in 2021, with nearly 10 million new cases each year.
Dementia is not an inevitable part of ageing, although it is more common after 65. WHO lists risk factors including high blood pressure, diabetes, obesity, depression, hearing and vision loss, poor sleep, smoking, harmful alcohol use, physical inactivity, social isolation and air pollution.
WHO’s updated advice says up to 45% of dementia risk could be prevented or delayed by addressing modifiable risks such as tobacco, alcohol, social isolation, physical inactivity, air pollution, high blood pressure, and diabetes.
WHO Director-General, Dr Tedros Adhanom Ghebreyesus, said, “We know more today than ever before about what drives dementia risk, and these guidelines translate that knowledge into action.”
In Australia, 9News medical expert and former deputy chief medical officer, Dr Nick Coatsworth, also highlighted the importance of practical, everyday prevention.
Speaking on the Today Show, he said, “I think one of the key ones is you can reduce your risk by 15% by managing hearing loss. And for me, blood pressure is a big issue.”
“I take blood pressure tablets every day and I’ve got a history of dementia in the family, so if you manage those two alone, I think you’re up there around a quarter reduction in the risk, which is really good.”
For seniors, this is a useful reminder that brain health and heart health are closely connected. Regular blood pressure checks, taking prescribed medication, using hearing aids if needed, and staying active can all be part of looking after memory and independence.
WHO recommends regular physical activity, eating well, stopping smoking, reducing alcohol, remaining socially and mentally active, and managing conditions such as diabetes, high cholesterol, and hypertension. It also notes that hearing aids may form part of a risk-reduction strategy for people with hearing loss.
Dr Coatsworth told the Today Show that the main areas to focus on were “the pillars of exercise, sleep, nutrition, and stress as the key to longevity”. He also stressed the value of connection, saying the social side of life was “so important as you get older”.
That might mean joining a walking group, attending a seniors’ class, volunteering, playing cards, singing in a choir, gardening with others or simply keeping regular contact with family and friends.
As Dr Coatsworth said, “There is definitely a way to slow dementia down … if you’re able to keep close within your family, within your friends, you have a good community wrapping around you, this is the sort of thing that helps with treating dementia.”
WHO cautions that supplements such as vitamin B, vitamin E, omega-3, and multivitamins are not recommended for dementia prevention unless a deficiency has been diagnosed.
Dr Coatsworth noted that this area may still be debated, but said the overall report reinforces what we already know: movement, good food, quality sleep, stress management, and social connection matter.
The takeaway is encouraging. Dementia risk cannot be reduced to zero, and anyone concerned about memory changes should speak to a GP.
But small, steady choices – managing blood pressure, protecting hearing, staying active, eating well, and keeping connected – may help protect the brain for years to come.
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