You don’t have to just hope for a healthy brain in your later years. Dementia is not a normal part of ageing, and 45% of all dementia cases are avoidable. We can’t control everything, but small, everyday choices can help you feel more alive, engaged and capable right now. AND they can help to support your long-term brain health. Two wins!
Every time you…
- move your body
- nourish yourself with good food
- connect with people who lift you up
- stretch your mind with something new
…you’re giving your brain the conditions it needs to stay vibrant and healthy.
Let’s look at some key things you can do for your brain health.
Stay socially connected and physically active
Notice who and what lifts your energy and what makes you feel heavy. Include time in places, with people, and doing activities that make you feel lighter.
If you’re looking for something organised, there are a huge variety of Tasmanian women’s groups you can join. See if there is a walking group near you, or maybe you could start your own with friends or neighbours?
Regular movement, 20-30 minutes a day, makes a positive difference to your brain, your mood, and your body. Lots of things count as regular movement - walking the dog, gardening, a pilates class, walking to local park or shops, visiting your local beach, park or bushland for a stroll.
Women’s Health Tasmania offers a number of movement activities you might like to check out.
Nourish your brain
Your brain and heart are friends who like a lot of the same stuff! Preventing and treating diabetes and cardiovascular health is good for them both.
What you feed your body can mean you feel nourished, supported and energised.
Eating real food, not too much, mostly plants is a good starting point. The MIND diet was created specifically to help improve brain function and prevent dementia. It will also be more likely to leave you feeling full, steady and looked after rather than hungry half an hour after you eat and searching the house for chocolate! (We’ve all been there).
The cost of living is biting (no pun intended), so if you could use an extra hand with accessing healthy food, Find Help Tas lists services around Tasmania that support food relief and food resilience.
Limit alcohol, quit smoking. Your brain and heart will both thank you.
Keep learning – about the world and yourself
Rock up to a community dance class!
Create or join a book club!
Search for podcasts on topics you’re interested in and want to know more about!
These are all things that can help keep your mind active, engaged and healthy as you age.
Women’s Health Tasmania also offers meditation, podcasts and webinars.
Sleep
One of the things your brain does while you’re asleep is “clean out” toxins that are known to contribute to risk of developing dementia. There are things you can do to support your sleep and help you can get from a variety of health professionals…a blog all about sleep coming down the track!
Reduce stress, care for your mood
What reduces stress for you? What fills your cup, helps you relax, feel safe and most like yourself? Get some more of THAT into your life!
Cooking, patting your cat, drawing, music, reading, socialising with certain people, gardening, making things, doing nothing…it’s different for everyone.
Counselling and telephone helpline conversations can help us to quiet the outside noise and hear ourselves a little better. Places like A Tasmanian Lifeline and Women’s Health Tasmania can help you do that.
Look after your vision and hearing
Untreated hearing loss and impaired vision are linked with cognitive decline. This is because both hearing and vision loss can reduce social connection and physical activity. They also make your brain work harder, and reduce stimulation to parts of your brain related to memory.
So, if you notice changes to your hearing or vision, see your doctor and get the support you need to keep active and connected.
References
Alzheimer’s Research Australia
Be Nice to Brain, Tasmania-wide project sharing the latest evidence-based information about the effect alcohol can have on the mental health and wellbeing of adults.