Did you know, there is a way to prevent or delay up to 50% of dementia cases? 🤯
In Australia today, around one in ten people over the age of 65 is living with dementia. For those over 85, that number rises to one in three. It’s little wonder that almost all of us have been touched by dementia in some way.
Dementia is progressive, and currently, still incurable.
The aged care industry, and we as a society, are gradually getting better at supporting people living with dementia and their families. There is more information, guidance and support available than there once was.
But living with dementia, and supporting someone you love through it, is still incredibly tough. It takes a toll on emotions, resilience and wellbeing. 😔
So when I understood that up to half of dementia cases could be prevented or delayed, it made me sit up and pay attention. 😶
The Recipe✨
Perhaps most surprising of all is that the recipe to prevent or delay dementia isn’t expensive or complex. Its 3 simple things. And by following these 3 golden rules, we will also reduce the risk of other chronic illnesses — and create a healthier, happier life along the way. 🫶
1. 🚶➡️Movement
We need to move — regularly.
Not necessarily high-impact exercise, and not anything extreme. Simple, consistent movement is what matters most.
Walking, housework, gardening, mowing the lawn, and doing the shopping… it all counts.
Aim for at least 40 minutes a day, and ideally closer to 60 if you can. Just as importantly, try not to sit for hours on end. Stand up, stretch, and move around whenever you’re able.
Movement increases blood flow, helps regulate metabolism, and supports the growth of new neurons (and the proteins that keep them healthy). When we become sedentary, those processes slow — and over time, things begin to decline.
2. 🍏 Fuel
What we eat — and drink — matters.
Yes, this is the part that can sometimes prompt a bit of eye-rolling. But if the trade-off is reducing the risk of pain, deterioration, and memory loss later in life, it’s worth paying attention to.
Research consistently points to the Mediterranean diet as one of the most protective eating patterns for brain health. It focuses on fresh vegetables, fruit, nuts, legumes, fish, chicken, and whole grains, while limiting red meat, dairy, and highly processed foods.
Alcohol matters too. Not elimination — moderation. Current guidelines suggest no more than four standard drinks on any one day, and no more than ten in a week.
If you put poor-quality fuel into your car, you’d expect it to struggle. Our bodies — and our brains — are no different.
3. 🤝 Connection
Humans are wired for connection.
Loneliness and social isolation are now recognised as significant, independent risk factors for dementia. Just as important is mental engagement. Our brains need stimulation to stay strong.
Maintaining friendships, engaging in hobbies, learning new skills, and staying socially connected all help strengthen the pathways between brain cells — and can dramatically slow cognitive decline.
Connection doesn’t need to be complicated. It just needs to be regular and meaningful.
The Wrap 👇
Keeping these three things — movement, fuel and connection — front of mind can make a profound difference as we move through life.
As F. Scott Fitzgerald said: “It’s never too early and it’s never too late.”
Middle age is often when the long-term damage begins to quietly build, so the earlier we make small adjustments, the better.
But even if we haven’t, we can still benefit by starting now.
So consider the small changes you could make today.
Your future self — and your family — may one day thank you for it. 💜