Researchers from the University of South Australia have revealed the best ways to reduce your risk of dementia.
In a study of the 24-hour activity patterns of 397 older adults (ages 60+), researchers found that certain sedentary behaviours (activities involving sitting) are better for brain health and cognitive functions than others.
Context on cognitive health
Cognitive health is described as the ability to think, learn and remember clearly. Dementia is a serious disease that impacts vital processes such as memory, thinking, and the ability to perform daily tasks. Over time, it can impair nerve cells and harm the brain, resulting in damage to cognitive functioning.
The World Health Organisation estimates that more than 55 million people suffer from dementia, with an additional 10 million new cases every year. Women are more likely to be diagnosed than men, making up nearly two-thirds of cases.
Researchers from the University of South Australia believe that there is a hierarchy of sedentary behaviours, ranging from those with positive cognitive impacts to those with the most negative impacts on dementia risk. The study is an important development, with further research revealing that at least 45 percent of dementia cases could be prevented with lifestyle changes.
Some everyday behaviours are better for cognitive health than others.
Reducing your risk
According to UniSA researcher Dr Maddison Mellow, sedentary behaviours have unique impacts on memory and cognitive health.
“In this research, we found that the context of an activity alters how it relates to cognitive function, with different activities providing varying levels of cognitive stimulation and social engagement,” she explains.
“We already know that physical activity is a strong protector against dementia risk, and this should certainly be prioritised if you are trying to improve your brain health. But until now, we hadn’t directly explored whether we can benefit our brain health by swapping one sedentary behaviour for another.
“We found that sedentary behaviours which promote mental stimulation or social engagement – such as reading or talking with friends – are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect.”
Dr Mellow stresses that while physical activity is important for cardiometabolic health, maintaining cognitive health requires a balanced approach that takes into consideration some sedentary behaviours as well.
“To achieve the best brain health and physical health benefits, you should prioritise movement that’s enjoyable and gets the heart rate up, as this has benefits for all aspects of health.”
Keeping your brain active is important for maintaining cognitive wellbeing.
Small changes make all the difference
According to a recent study run by the Alzheimer’s Drug Discovery Foundation, addressing 14 specific lifestyle factors could prevent almost half of all dementia cases.
Being physically active, avoiding smoking, maintaining a healthy diet, reducing alcohol consumption, and keeping a vibrant social life are all ways to reduce the risk of cognitive impairment.
But while a complete change to your daily lifestyle may not be feasible, the UniSA team stresses that even small adjustments can make a big difference.
“Even small five-minute time swaps can have benefits,” says Dr Mellow. “So, if you’re dead set on having a movie marathon, try to break up that time with some physical activity or a more cognitively engaged seated activity, like reading, at some point. That way you can slowly build up healthier habits.”
Interested in learning more? Check out this article on how social health can reduce the risk of dementia.