Promoting brain health and healthy ageing recap

The recent information session by Dementia Friendly Woollahra at Woollahra Library brought together a diverse panel of health professionals and researchers to explore how lifestyle choices can significantly impact brain health and healthy ageing. With insights across neurology, neuroscience, nutrition, and physiotherapy, attendees left feeling inspired and empowered with practical strategies for lifelong wellbeing.

Understanding dementia, prevention strategies, and brain health research 

Dr Frederic von Wegner, neurologist 

Dr von Wegner opened the session with an accessible deep dive into dementia: what it is, how it affects brain function, and why early diagnosis and lifestyle changes matter. He highlighted emerging brain imaging technologies and recent research showing that up to 45–50% of dementia cases could be preventable through modifiable risk factors. These include managing high blood pressure, reducing alcohol consumption, staying socially connected, protecting hearing, and engaging in regular physical activity. His key message:

 “It’s never too early, and never too late” to start caring for your brain.”

Neuroplasticity, cognitive resilience, and strategies for successful ageing 

Dr Olga-Lucia Gamboa-Arana, Cognitive neuroscientist, psychotherapist & mindfulness expert 

Dr Gamboa-Arana brought warmth and interactivity to her session on neuroplasticity and cognitive resilience. She challenged attendees to consider whether their brain is a “friend or foe” and used mindfulness exercises to illustrate how awareness and small habits can enhance brain flexibility. She emphasised that what we practise shapes our brain, whether it’s worry or gratitude, stress or calm. Her takeaway: 

“Small efforts repeated daily can build cognitive strength, just like going to the gym for the mind.” 

Nutrition for healthy aging + simple, practical meal tips 

Lil Potter & Sophia Zhang, nutritionists 

Master of Nutrition final-year students from the University of Sydney, Lil and Sophia, shared practical, research-backed advice on nutrition for healthy ageing. They explained how dietary needs change over time and offered useful tips for preventing malnutrition and supporting cognitive function, particularly in those living with dementia. Key messages included: 

• Focus on the five core food groups (grains, vegetables, fruits, dairy, and lean proteins). 
• Prioritise protein-rich, easy-to-eat foods like eggs, yoghurts, soups, and legumes. 
• Use food fortification strategies (e.g. adding olive oil or milk powder to meals). 
• Keep hydrated and eat small, frequent meals if appetite is low. 

They also touched on adapting food presentation and environment for individuals with dementia to reduce confusion and improve intake. 

Mobility, falls prevention and strength training for older adults 

Tom Pritchard, physiotherapist 

Tom closed the event with an energetic and humorous session focused on mobility, strength, and falls prevention. Drawing on his years of experience in both hospitals and community care, he highlighted how loss of muscle mass and balance isn’t inevitable and can be reversed or slowed through consistent strength training. Tom introduced evidence-based programs like the Otago Exercise Program and encouraged attendees to: 

• Incorporate incidental activity throughout the day (e.g. calf raises while brushing teeth). 
• Use resistance bands, bodyweight, or light weights at home. 
• Practise balance regularly (e.g. tandem standing, heel-to-toe walking). 
• Prioritise function over fear after a fall by moving mindfully and building confidence.