Get physical: Staying active and social will help promote chemicals that protect our brain cells. Photo: Darren Pateman
More frightening than crow's feet and saggy skin is the fact our brains also deteriorate as we age.
The Dementia Across Australia report by Access Economics found that in 2011 an estimated 266,574 Australians were suffering from dementia, with this figure projected to increase to 553,285 by 2030.
New research published recently in scientific journal Nature revealed that carriers of the gene Allele APOE4 can be more than 10 times more likely to develop Alzheimer's disease.
“We've been aware of Apoe4 allele's association with dementia for some time. However, not everyone who carries the gene will develop dementia,” says Associate Professor Sharon Naismith, director of the Healthy Brain Ageing Program at the Brain and Mind Research Institute at the University of Sydney.
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Dr Naismith also reassures that, just like the rest of our body, it's a case of move it or lose it when it comes to brain capacity and preventing degenerative disorders.
“While we don't have any proven method to prevent dementia, we do know many of the risk factors that contribute to its onset. Prevention of dementia is currently the only option we have available to us,” she says.
“Above all, it is important to start engaging in optimal brain health practices as early as midlife. We now know that the changes in the brain leading to dementia can be detected more than a decade before the symptoms are even noticeable.”
So why wait? Here's what the experts suggest to start doing to maintain the health of your brain.
Exercise
Much more than feeling great and looking good, exercise is essential for the health of your mind muscle.
“Data shows that exercise promotes neurotrophins, chemicals that contribute to the growth of new neurons and protect our brain cells. We now know that certain areas of the brain that are involved in Alzheimer's are capable of neurogenesis, or new growth and differentiation. Therefore, it is important that we target these brain regions proactively,” says Naismith.
Mind your mental health
Keeping stress in check and discussing with your doctor options for treating depression are possibly the simplest and most effective things you can do to take care of your brain.
“Depression and stress are toxic to our brain cells and deplete our levels of neurotrophins, which is essential for brain health. Maintaining brain health requires a holistic and proactive approach and it's important that any mental health issues be treated without delay,” says Naismith.
Stay social
Now you've really got a good excuse for catching up with friends.
“Being actively engaged in society, reducing stress and having meaningful friendships and hobbies are important to brain health,” says Naismith.
It's not fully understood exactly why this helps in preventing dementia, but it's believed that a combination of emotional support, stress reduction and unique neuron connections that are formed through social interaction contribute to its effect.
Brain gym
Keeping your brain busy helps to maintain its health.
“People with a better education and more complex occupations have higher cognitive reserve, meaning their brain can withstand a higher load of dementia before symptoms manifest,” says Naismith.
If your day job isn't that stimulating, consider a brain-boosting hobby such as learning a musical instrument, a new language or playing complex computer games. Reading, crossword puzzles and Sudoku should also become regular habits.
“It is important to engage in these activities frequently and on an ongoing basis and to ensure the brain stays challenged,” confirms Naismith.
Vitamin E essentials
A study published earlier this year in the Journal of Internal Medicine found that individuals with dementia and Alzheimer's were significantly deficient in vitamin E. Researchers believe upping our intake of these foods could provide protection from these conditions.
“Vitamin E has many neurological benefits, is high in antioxidants and contains many anti-inflammatory properties. Cruciferous vegetables such as legumes and green leafy foods are great as are sunflower seeds, almonds, pine nuts and peanuts,” says naturopath Anita Chakraburtty.
