How to reduce your risk of developing dementia
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In 2023, an estimated 411,100 Australians were living with dementia, which equates to around 15 people per 1,000 population. Among Australians aged 65 and over, that number rises sharply to 84 per 1,000. Dementia is more common in women, who make up nearly two-thirds (63%) of all cases.
With Australia’s population both ageing and growing, the numbers are expected to more than double by 2058, reaching 849,300 people, including 533,800 women and 315,500 men. These rising numbers underscore the urgent need to focus on early prevention, support, and education.
As rates of dementia continue to rise in Australia, there is growing interest in practical ways to support brain health. There is increasing interest in practical, everyday ways to protect brain health. At Holdsworth, we’ve done the research and compiled a list of science-based strategies that may help reduce the risk of dementia.
Strategies for safe and independent living at home
1. Eat for brain health
A diet rich in vegetables, legumes, whole grains and olive oil, like the Mediterranean diet, has been linked to slower cognitive decline. Minimising processed foods such as chips, ice cream and fried meats can also reduce inflammation and help you maintain a healthy weight.
Tip: Try meal planning with family or a care provider to keep nutritious options on hand.
2. Get moving
Regular exercise supports both heart and brain health. Just 30 minutes of walking most days can reduce your dementia risk. For older adults, gentle strength training and balance exercises also help prevent falls.
3. Keep your brain busy
Activities like reading, writing, playing board games, and solving crossword puzzles can strengthen neural connections. Social interaction, including chat groups, phone calls and outings, also keeps your brain engaged.
4. Manage your health conditions
Chronic issues like high blood pressure, diabetes and high cholesterol can damage blood vessels and increase dementia risk. Work with your GP to keep these in check.
5. Stop smoking and limit alcohol
Both smoking and heavy alcohol use are strongly linked to dementia. It’s never too late to quit.
Supporting a dementia-friendly community
Dementia Friendly Woollahra is program aims to create a more inclusive and supportive environment for people living with dementia and their carers in the Woollahra area. By raising awareness, providing education and fostering connections, we can help ensure that everyone feels valued and understood.
Dementia Friendly Woollahra focuses on:
- Training local businesses and community members to better understand and support people living with dementia.
- Creating safe and welcoming spaces where people living with dementia can participate in community life.
- Offering resources and support for carers and families.
Dementia Friendly Woollahra is proudly supported by Woollahra Council and facilitated by Holdsworth.