by Dr Victoria Beyer, Bulli Medical Practice

22nd July is World Brain Day and this year’s theme is brain health and prevention of brain-related conditions, especially cognitive impairment and dementia.

Over 400,000 Australians live with dementia, and it is the second leading cause of death among Australians.

The question ‘how can I prevent dementia?’ is commonly asked in the consulting room. An estimated 40% of cases of dementia do have modifiable risk factors, (i.e., things we can control to reduce our risk).

Keep socially, mentally and physically active

• Social engagement is important. Keep regular contact with your family and friends, join a community group, or consider volunteering.

• Undertake new and varied challenges for your brain such as puzzles and memory games or trying a new hobby.

• Aim for at least 30 minutes of moderate-intensity physical activity on most days, but any amount of physical activity is beneficial.

Eat well

The Mediterranean Diet is an excellent framework for a healthy, balanced diet that is good for the heart and the brain. It includes:

• Plenty of vegetables.

• Legumes.

• Grains and nuts.

• Fruit.

• Fish and seafood.

• Extra virgin olive oil.

• Poultry and eggs.

• Small portions of red meat.

• Some dairy.

Look after your heart

The same things that help prevent heart disease help to protect your brain. Your GP can assist you to manage high blood pressure, diabetes, high cholesterol and to quit smoking.

Other top tips

• Get enough sleep - exercise good sleep hygiene.

• Manage depression.

• Take care of your hearing and vision – if you are prescribed hearing aids or glasses, wear them!

• Avoid head injuries - wear a helmet, avoid trip hazards and use handrails.

At your next visit, ask your GP for personalised advice about taking care of your brain health – it is too precious not to!