Dementia is often thought of as an inevitable part of ageing, but this belief is both inaccurate and damaging. While age is a key risk factor, research shows that lifestyle choices play a significant role in brain health and can reduce the risk of developing dementia. For those already living with the condition, these same lifestyle factors can promote better quality of life and slow the progression of symptoms. At the Fighting Dementia Podcast, we believe in empowering individuals with knowledge and practical advice, so here’s how your lifestyle can influence brain health — because living well for longer is possible.
A recent Graphic from the Austrailian Government's 2024 ten year plan to tackle Dementia.
Diet: You Are What You Eat
What goes on your plate has a direct impact on your brain. Studies show that diets rich in fruits, vegetables, lean protein, and healthy fats can improve brain function and protect against cognitive decline. The Mediterranean diet, which includes plenty of olive oil, fish, nuts, and whole grains, has been linked to a lower risk of dementia. According to Alzheimer’s Research UK, following this diet could reduce your risk of dementia by up to 30% (Alzheimer’s Research UK, 2023). Small, sustainable changes to your diet could make a significant difference over time.
Exercise: Moving Your Body to Protect Your Mind
Physical activity benefits the brain as much as the body. Regular aerobic exercise, such as walking, swimming, or cycling, boosts blood flow to the brain and encourages the growth of new neural connections. The World Health Organisation recommends at least 150 minutes of moderate-intensity exercise per week, citing its role in lowering the risk of Alzheimer’s and other forms of dementia (WHO, 2022). Even light activity, such as gardening or household chores, can have a positive effect.
Mental Stimulation and Social Connections
Keeping your brain active through puzzles, reading, and learning new skills is just as important as physical activity. Social interactions also play a critical role. Loneliness has been shown to increase the risk of dementia, while strong social networks can help maintain cognitive function (Livingston et al., 2020). Engaging in activities with others — from book clubs to dance classes — can protect your brain while enriching your life.
Living Well Starts Today
While lifestyle changes won’t eliminate the risk of dementia entirely, they offer a powerful way to reduce risk and embrace better living. For individuals already living with dementia, these practices can enhance daily life. By prioritising brain health, we can fight stigma and prove that you truly can live well with dementia.
References
Alzheimer’s Research UK (2023). "Reducing Your Risk of Dementia." Retrieved from https://www.alzheimersresearchuk.org
World Health Organisation (WHO) (2022). "Physical Activity and Brain Health." Retrieved from https://www.who.int
Livingston, G. et al. (2020). "Dementia Prevention, Intervention, and Care: 2020 Report." The Lancet. Retrieved from https://www.thelancet.com
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