Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult your healthcare provider before making any changes to your health routine.
Dementia is on the rise at an alarming rate, and it’s not just a problem for the distant future. In Australia, as in many parts of the world, the number of people living with dementia is expected to skyrocket over the next few decades.
While these statistics can feel overwhelming, there’s a silver lining: science is showing us that dementia isn’t simply an unavoidable part of getting older. There are practical, everyday habits you can adopt right now that may help protect your brain and keep your mind sharp well into your later years.
Let’s start with the big picture. Dementia, including Alzheimer’s disease, is already one of the leading causes of disability and dependency among older Australians.
According to Dementia Australia, nearly half a million Australians are currently living with dementia, and that number is expected to double by 2058.
The World Health Organization estimates that more than 55 million people are affected globally, with nearly 10 million new cases yearly.
But here’s the good news: research is increasingly showing that dementia risk is shaped by a lifetime of choices, not just by genetics or fate.
1. Sleep: It’s not just about quantity, but quality
We all know that a bad night’s sleep can leave us feeling foggy and forgetful. But did you know that the type of sleep you get matters as much as how long you’re in bed?
Recent studies, including one published in the Journal of Clinical Sleep Medicine, have found that deep sleep (also known as slow-wave sleep) and REM (Rapid Eye Movement) sleep are crucial for clearing out the brain’s ‘waste products’—including the toxic proteins linked to Alzheimer’s disease.
So, what can you do to improve your sleep quality? Try these tips:
- Stick to a routine: Go to bed and wake up at the same time each day.
- Create a restful environment: Keep your bedroom cool, dark, and quiet.
- Limit screens before bed: The blue light from phones and tablets can disrupt your natural sleep cycle.
- Track your sleep: Use a sleep diary or a fitness tracker to monitor your patterns.
If you wake up tired or struggle to concentrate during the day, it might be time to talk to your GP about your sleep.
2. Move your body—even a little bit helps
You don’t have to run marathons or hit the gym daily to protect your brain. A study published in Alzheimer’s & Dementia found that even gentle activities like stretching, balance exercises, gardening, or a daily walk can help slow cognitive decline.
The key is consistency, not intensity. Try to find activities you enjoy—a stroll around the block, a spot of tai chi, or pottering in the garden. Not only will your brain thank you, but your mood and overall health will benefit, too.
3. Keep your cholesterol in check
We often think of cholesterol as a heart health issue, but it turns out that ‘bad’ LDL (low-density lipoprotein) cholesterol is also linked to dementia risk.
A study in the Journal of Neurology, Neurosurgery & Psychiatry found that people with lower LDL cholesterol had a significantly reduced risk of developing dementia and Alzheimer’s.
Here’s how you can keep your cholesterol in a healthy range:
- Eat a balanced diet: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
- Stay active: Regular movement helps manage cholesterol levels.
- Talk to your doctor: If you have high cholesterol, medications like statins may be recommended—not just for your heart but also for your brain.
4. Manage diabetes—new medications show promise
Type 2 diabetes is a well-known risk factor for dementia, but there’s hope on the horizon.
New-generation diabetes medications, such as GLP-1 and SGLT2 inhibitors (which you might recognise from ads for Ozempic and similar drugs), have been shown to lower dementia risk by up to 43 per cent in people over 50 with type 2 diabetes, according to research published in JAMA Neurology.
If you have diabetes, it’s more important than ever to work with your healthcare team to keep your blood sugar under control. Not only will this protect your heart and kidneys, but it could also help safeguard your memory and thinking skills.
Have you or someone you know made lifestyle changes to protect your brain? What habits have worked for you? Do you have any tips for better sleep, staying active, or managing your health? We’d love to hear your stories and advice—share your thoughts in the comments below.
Also read: Could AI be the key to catching dementia early? Here’s what experts say
If you’re looking at a tablet or computer in the evening, it’s a good idea to turn the Night Light on; this can be found in the Settings, and turns on a red light filter, which reduces eye fatigue and other on-screen blue light frequency related issues. I use the Night Light constantly for eye health/fatigue issues, it does help (computers and tablets have an auto Night Light setting, or it can be manually set for as many hours per day as you wish).
The Night Light setting can be found under ‘Ease of Access’, on the ‘Display’ page, under screen brightness settings.
Thanks for sharing, Rowena! I’m a big fan of this feature, at least I stay up longer at night but with less eye strain. 😀