Dr Louisa Gilles
Our brains are the incredible control centres of our body that many of us may take for granted. It’s worth considering what you can do to improve the health of your brain.
Nobody, nobody wants dementia.
However, the grim news is that dementia is the leading cause of death for Australians and more women than men have dementia (2/3 of cases are women and this is not just due to longer life expectancy.) When we think of dementia, many associate it with the elderly. While the signs of the illness are more likely to present later in life, the brain changes leading to this are happening for decades prior.
There is some important, good news. 45% of cases of dementia are due to modifiable risk factors, or in other words, could be prevented. Let’s explore this some more – it’s not just about the sudokus! Local clinician, Dr Kailas Roberts has outlined a neat mnemonic for remembering some of the important lifestyle factors for dementia prevention in his book “Mind Your Brain”.
Think “B R A I N S C A N”
Be calm and happy
Restorative sleep
Active body
Investigate vascular health
Nurture friendships and socialise
Say what? Correct hearing loss
Complex mental activity
Alcohol awareness
Nourishing food
There has been an awareness for some time about exercising your brain with lifelong learning and challenges to stave off cognitive decline. Physical activity, however, is equally important. Any movement you do will benefit your brain, but if you can, a combination of aerobic activity and strength training may hold more benefits. Think “movement snacks” – add in short bursts when you can. And combine exercise with another mind protector – socialising – “walk and talk” or join a group class.
Some of the newer links to preventing dementia include a surprising one – immunisation for shingles. The studies showed quite a marked reduction in risk with Shingrix, about 24% less cases of dementia over 4 years in older adults. This vaccine is subsidised for adults over 65, Aboriginal and Torres Strait Islanders over 50 or some immunocompromising conditions over 18 years. You can discuss with your GP whether this vaccine is suitable for you, even if you are under 65.
Another surprise is that hearing loss contributes to about 8% of dementia cases, so this is an important one to identify and correct early.
Our nutrition plays a part, and the Mediterranean diet or a modified version of this (MIND diet) seems to be best. Think leafy greens, berries, whole grains, pulses, healthy fats, more fish (especially oily), less red meat, avoiding processed and fatty foods and limiting alcohol.
What is good for your heart is good for your brain and the reverse is true. So, excellent management of conditions like high blood pressure, diabetes, sleep apnoea and high cholesterol are vitally important for brain health.
At menopause some women experience brain fog or cognitive symptoms and are concerned that this may signal the start of dementia. For most women this is not the case, and these symptoms will resolve with time. Menopausal hormone therapy (MHT), if suitable, can help to relieve these symptoms if a woman chooses. Unfortunately, the evidence about MHT and preventing dementia has been mixed, but a recent 2026 large study has informed the current international guidelines. They state that MHT is not recommended to prevent or treat cognitive decline at any age with the exception to this in premature ovarian insufficiency or early menopause where it is recommended.
Another common concern is whether statins can cause dementia. There is good evidence (studies involving over 7 million people) that statins significantly reduce the risk of dementia. For a very small number of people on statins, confusion or memory loss can be a side effect, but this resolves if you stop the medication and doesn’t lead to long term issues.
There is a lot to think about (pun intended) to protect our brains at midlife and earlier. It is good to know that there are so many healthy habits we can create that will have an impact. Research in the dementia space has resulted in new tests and treatments, and hopefully the future of the disease is going to be brighter.
For more information: Dementia Australia https://www.dementia.org.au/
