Alzheimer’s Australia would like to thank
Associate Professor Michael Woodward
Medical Director, Aged & Residential Care Services, Austin Health
Chief Medical Advisor, Alzheimer’s Australia Vic
for reviewing the information in this booklet.
This guide is supported by funding from the Australian Government
under the Chronic Disease Prevention and Service Improvement Fund.
Disclaimer:
This booklet is for information purposes only and does not purport to provide medical
advice. Alzheimer’s Australia and its employees are not liable for any error or omission
in the information provided. The opinions expressed in this document are those of
Alzheimer’s Australia and not necessarily those of the Australian Government.
ISBN 978-1-921570-21-6
© 2012 Alzheimer’s Australia Inc ABN 79 625 582 771 ARBN 066 779 557
INtroduction
being brain healthy
is important for
everyone.
Your Brain Matters is a program
that guides you on how to look
after your brain health.
Being brain healthy is important at any age,
whether you’re young, old or in between.
Importantly, scientific research suggests
that living a brain healthy life, particularly
during mid-life, may reduce a person’s
risk of developing dementia later in life.
However, there are no guarantees as
dementia cannot yet be prevented or cured.
Your Brain Matters is a program developed
by Alzheimer’s Australia based on published
research evidence.
To live a brain healthy life, you need to look
after your brain, your body AND your heart.
They are all important.
THE BRAIN
The brain is made up of many different
parts and these work together to keep you
alive and to help you make sense of, and
participate in, the world around you.
The brain helps you to:
• Plan and organise things
• Make decisions
• Understand information
• Pay attention
• Behave appropriately
• Remember things
• Speak and communicate
• See, hear, taste, smell and feel
• Read and write
• Recognise people and objects
• Breathe
• Control body temperature
Keeping your brain healthy is important for
living a fulfilling, healthy and long life.
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your
brain
matters
There are a number of things you
can do to keep your brain healthy.
There are three key areas to help you live
a brain healthy life: look after your Brain,
Body and Heart.
All of these are important in looking after
your brain health.
Following the Your Brain Matters guide
is particularly important once you reach
middle age, as this is when changes in the
brain start to occur. But it’s even better if
you follow them throughout life. It’s never
too late to start either, as brain function can
be improved and protected at any age.
The evidence for brain health and its
links to dementia risk reduction comes
from many international research studies
involving large groups of people.
Most of the research to date has focused
on Alzheimer’s disease and vascular
dementia, two of the most common types
of dementia.
Keep your brain challenged
and be socially active
Be fit and healthy by eating
healthily and participating in
regular physical activity
What’s good for the heart
is good for the brain − don’t
smoke, manage your blood
pressure, cholesterol, blood
sugar and body weight
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Keeping your
brain active
matters
Keep your brain challenged
and be socially active.
Scientists have found that challenging the
brain with new activities helps to build new
brain cells and strengthen connections
between them. This helps to give the brain
more ‘reserve’ or ‘back up’ so that it can
cope better and keep working properly if
any of the brain cells are damaged or die.
You’ve probably heard the phrase ‘use it
or lose it’. This is certainly the case when
it comes to keeping your brain active and
staying mentally sharp into older age.
It’s important to choose activities that are
challenging. Rather than just doing one type
of activity or those that you are good at, try
different things and choose activities that
you enjoy doing and make you think and
learn new skills.
Challenge yourself often and keep learning
new things throughout life.
Participating in social activities and
interacting with others exercises brain cells
and strengthens the connections between
them. Social activities that involve mental
activity and physical activity provide even
greater benefit for brain health and reducing
the risk of developing dementia. So try to
do some of these as well.
Catch up with family
and friends to keep your
brain active − even better,
catch up over a walk
Sign up for a short course
in something new like yoga,
woodwork, photography or
a new language − you will
learn new skills and meet
new people
Organise cards or games
nights with friends or join a
local community club
Learn new things or
participate in hobbies you
enjoy such as painting, craft
or orienteering
Learn to play a musical
instrument or go to the
theatre or a concert
To help look after your brain health, be
social in ways that interest you, that you
feel comfortable with and that you enjoy.
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Being fit
and healthy
matters
Eating healthily and participating
in regular physical activity are
important for a healthy body and a
healthy brain.
Your brain needs a range of nutrients,
fluids and energy to work properly. Physical
activity helps blood flow and oxygen supply
to the brain, as well as promoting brain cell
growth and survival.
There is some evidence that suggests
people who do not participate in regular
physical exercise have an increased risk
of developing dementia. The good news
is that regular physical activity is beneficial
for brain health and may reduce the risk of
developing dementia.
The evidence is unclear as to exactly how
much and how often we should exercise,
and how much of particular foods we
should or shouldn’t eat, specifically to
reduce our risk of dementia.
Follow the national dietary and physical
activity guidelines. It is likely that these
provide the best recipe for a healthy brain,
body and heart. These recommend at least
30 minutes of exercise on most days of
the week, eating plenty of vegetables and
fruit, and avoiding saturated fat. Refer to
the resources section at the back of this
booklet for links to these guidelines.
The relationship between the food you
eat and dementia risk isn’t yet clear.
There is some evidence that a high intake
of saturated fats increases the risk of
developing dementia, and that a diet rich
in fruit and vegetables may reduce the risk
of developing dementia. It is likely that a
diet that includes a higher consumption of
fish, fruits, vegetables and healthy fats in
vegetable oils and nuts and a lower intake
of saturated fat in meat and dairy products
can help in keeping your brain healthy.
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What about alcohol?
Drinking very large quantities of alcohol over
time may increase the risk of developing
dementia. In fact, alcohol related dementia
may be caused by drinking excessive
amounts of alcohol over many years.
Build at least 30 minutes of
physical activity into your
normal daily routine
Some research indicates that drinking
small to moderate amounts of alcohol may
reduce your risk of developing dementia. It
cannot guarantee that you won’t develop
dementia. So if you do not drink alcohol,
there is no need to start. And if you do
drink, do it in moderation. Follow the
Australian Guidelines to Reduce Health
Risks from Drinking Alcohol and avoid more
than two standard drinks on any day. Refer
to the resources section at the back of this
booklet for a link to these guidelines.
Eat a variety of foods from
different food groups and
cut back on saturated fats
did you know …
Even moderate exercise like
walking has been shown to
be good for brain health. In
an Australian trial, a 6 month
program of physical activity
(most participants chose walking)
resulted in improved memory and
thinking functions at the end of
the trial and 18 months later.
yourbrainmatters.org.au
Enjoy two pieces of
fruit a day
Include five serves
of vegetables in your
diet each day
Learn to dance − it’s great
exercise for your body
and brain
Include omega-3 fatty acids
from oily fish and other
sources such as walnuts in
your diet
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Looking after
your heart
matters
Many people are not aware of the
connection between heart health
and brain health.
The risk of developing dementia increases
as a result of conditions that affect the
heart or blood vessels. These include high
blood pressure, high cholesterol, diabetes,
and obesity, particularly when these occur
at mid-life.
Research also indicates that having
diabetes, high cholesterol or high blood
pressure, and not treating them effectively,
can damage the blood vessels in the brain
and affect brain function and thinking skills.
Treatment of high blood pressure, high
cholesterol, diabetes and obesity is
necessary for heart health and also protects
brain health. So it’s important to have
regular health checks and follow the advice
of your health professional. The good
news is that all these conditions are easily
identified and treatable. If you are at risk of,
or have any of these conditions, you can do
something about them.This will help keep
your brain sharp and reduce your risk of
dementia, stroke and heart disease.
Smoking should be avoided. We know it
increases the risk of heart disease, stroke,
cancer and other diseases. Studies have
shown that people who smoke have a
greater chance of developing dementia
than people who do not smoke. There is
no safe level of smoking. If you do smoke,
seek medical advice on steps you can take
to help you quit.
yourbrainmatters.org.au
Have your blood pressure
checked regularly
If you’re 45+, you should
get regular heart and stroke
risk assessments
What’s good for the heart is
good for the brain − speak to
your GP about checking your
blood pressure, cholesterol,
blood sugar and weight regularly
Speak to your health
professional for advice on
how to lose excess weight
Avoid smoking. Speak to
your health professional or
call Quitline on 13 78 48 for
help on how to quit
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what else
can you do?
We still have a lot to learn about
dementia – what causes it and
what we can do to avoid it.
As well as looking after your brain, body and
heart to live a brain healthy life and reduce
the risk of developing dementia later in life,
here are other things you can do:
Avoid head injury
A severe injury to the brain seems to be
associated with a higher risk of developing
dementia. This doesn’t mean that you will
get dementia if you have suffered a serious
head injury – just that your risk is greater on
average than someone who hasn’t suffered
a serious head injury.
So it’s important to wear adequate head
protection when doing certain activities
such as riding a bike or motorbike,
rollerblading and playing certain sports.
Also play it safe when using ladders and
avoid falls.
Manage depression
Depression may also be associated with
a higher risk of developing dementia.
Evidence is emerging about the physical
effects that depression can have on the
brain. It is clearly important to identify and
treat depression. Preventing new episodes
of depression may be useful to brain health.
Effective treatment is available, so see a
health professional if concerned.
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BrainyApp
tm
If you would like a fun and
interactive way of looking
after your brain health, then
download BrainyApp on your
smartphone or tablet.
BrainyApp can help you rate
and track your brain health,
providing you with a range of
ideas on how to improve it.
BrainyApp is available for
Apple and Android devices.
Scan the QR codes below
to download BrainyApp on
your device today, or visit
brainyapp.com.au for
more information.
Download app for
iPhone®, iPad®,
and iPod touch®
yourbrainmatters.org.au
Download app for
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what is
dementia?
Dementia describes
a collection of
symptoms that are
caused by disorders
affecting the brain.
Dementia affects thinking,
behaviour and the ability to
perform everyday tasks. Brain
function is affected enough
to interfere with the person’s
normal social or working life.
ARE YOU AT RISK OF
GETTING DEMENTIA?
Dementia gradually affects a person’s
ability to carry out daily tasks so that it can
be difficult to live independently. Daily tasks
such as driving, shopping, getting dressed,
eating, managing money, reading, speech
and writing may all be affected.
An increasing body of research
suggests that certain lifestyle and health
characteristics may increase or decrease
your risk of developing dementia.
There are a number of different types
of dementia. The most common is
Alzheimer’s disease. Other common
types include Lewy body disease, vascular
dementia and frontotemporal dementia.
Dementia is not a
normal part of ageing.
Many people live to
very old age without
being affected by
significant memory and
thinking changes.
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Dementia is caused by diseases that
damage the brain, such as Alzheimer’s
disease. What causes the disease in most
cases is still unknown, but it is likely to be a
combination of factors.
Risk and protective factors for dementia
can be classified under two categories:
non-modifiable and modifiable factors.
Non-modifiable factors are those that you
are not able to control or change through
lifestyle and habits. These include your
genetics and old age.
Modifiable factors are those that you can
potentially change. These include mental
stimulation, being socially active, diet,
physical activity, blood pressure, cholesterol
levels, type 2 diabetes, obesity, not drinking
excessively and not smoking.
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glossary
We’ve put together a glossary of useful words and phrases that you
might come across in this booklet and at yourbrainmatters.org.au
Antioxidants
Antioxidants are naturally occurring substances found in food that help to prevent damage to cells by free radicals. Free radicals are formed during normal metabolism and are by-products of the complex chemical processes that take place in the cells of our bodies.
Body Mass Index or BMI
Body Mass Index (BMI) is a measure of body fat based on height and weight and applies to adult women and men. The Australian Government Department of Health and Ageing classification of BMI indicates that a healthy BMI for an adult is between 18.5 and 25. BMI is calculated by dividing your
weight in kilograms by your height in metres squared, ie
BMI = weight (kg) ÷ height2 (m). For example if you weigh
70 kilograms and your height is 1.70 metres, your BMI is
70 ÷ (1.7 x 1.7) = 24.2.
Brain reserve
Brain reserve refers to the brain’s ability to re-organise itself and build new connections. By challenging the brain with new activities and being physically active, you can help to build new brain cells and strengthen connections between them.
Cholesterol
Cholesterol is a type of fat carried in our blood and is an essential part of the body’s metabolic processes. The body generally produces all the cholesterol it needs and eating too much saturated fat leads to excess cholesterol in our blood stream.
Cognitive function
Cognitive function refers to a range of high-level brain functions, including the ability to learn and remember information, initiate and stop actions, make and modify decisions, reasoning, planning and language skills.
Mid-life
Mid-life, or middle age, is a normal developmental life stage and usually refers to those aged between 40 and 65.
Monounsaturated fats
Monounsaturated fats, also known as monounsaturated fatty acids, can assist with lowering blood cholesterol.
Monounsaturated fats can be found in olive oil, canola oil, macadamia oil, avocado, nuts, and margarines that are labelled ‘monounsaturated’.
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Obesity
Obesity is most commonly measured using the BMI weight
to height ratio. An adult with a BMI of over 25.0 is considered overweight. An adult with a BMI of over 30.0 is considered obese.
Omega-3 fatty acids
Omega-3 fatty acids are a group of unsaturated fats that have a role in regulating blood pressure and blood clotting, in helping to maintain a healthy immune system, and assisting brain and spinal cord function. Omega-3 fatty acids can be found in cold water fish (salmon, tuna and sardines), flax (linseeds and cold pressed linseed oil), soya beans, walnuts, and dark green leaves (spinach and silverbeet).
Polyunsaturated fats
Polyunsaturated fats, also known as polyunsaturated fatty acids, are an essential part of the diet. Two important types are omega-6 fatty acids and omega-3 fatty acids. Omega-6 type fats are found in vegetable oils such as canola and sunflower and are essential for growth, cell structure, maintaining a healthy immune system and help to lower the risk of cardiovascular disease.
Saturated fats
Saturated fats are those that tend to be solid at room temperature and can be found in whole milk, cream, butter, hard cheese, meats, coconut oil, palm oil, chicken skin, biscuits and pastries. Many ‘fast food’ products, processed meats and deep fried food also contain saturated fats. Saturated fats contribute to the risk of heart disease by raising blood cholesterol levels.
Transunsaturated fats
or Trans fats
Trans fats, also known as trans fatty acids, are unsaturated fats that behave similarly to saturated fats and can raise blood cholesterol levels, increasing the risk of heart disease. Trans fats can be found naturally in small amounts in meat, milk and cheese. They are also created during the manufacture of some table margarines and in solid spreads used to make baked products such as pies, pastries, cakes and biscuits.
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resources
The following are links to useful websites you
may wish to visit to help you live a brain healthy life:
• Your Brain Matters – A guide to healthy hearts and minds
yourbrainmatters.org.au
• National Physical Activity Guidelines for Adults
http://www.health.gov.au/internet/main/publishing.nsf/Content/
BC3101B1FF200CA4CA256F9700154958/$File/adults_phys.pdf
• Dietary Guidelines for All Australians
http://www.nhmrc.gov.au/guidelines/publications/
n29-n30-n31-n32-n33-n34
• Australian Guidelines to Reduce Health Risks from Drinking Alcohol
http://www.nhmrc.gov.au/guidelines/publications/ds10
• Healthy and Active Australia website
http://www.healthyactive.gov.au/
The following resources are available at yourbrainmatters.org.au:
• Your Brain Matters bilingual Help Sheets
• Targeting brain, body and heart for cognitive health and dementia prevention
Alzheimer’s Australia Paper 29
• Brain Health and Dementia Prevention
Summary of the evidence presented in Alzheimer’s Australia’s Paper 29
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About
Alzheimer’s
Australia
We’re leading Australia in the
fight against dementia
Alzheimer’s Australia offers support,
information, education and counselling
For more information visit our website
fightdementia.org.au
Call the National Dementia Helpline on
1800 100 500
Translating and Interpreting Service 131 450
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