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What can you do to reduce your chances of developing dementia?

Despite much research into the causes of dementia, many unanswered questions remain. The current evidence demonstrates that multiple factors, including age, genes, environment and lifestyle factors, contribute to whether a person develops dementia. However, recent research points to the possibility that up to half of the total dementia burden in Australia may be due to modifiable risk factors. Risk factors for dementia are classified as modifiable and non-modifiable. Risk factors for some dementias are similar to those for other major chronic diseases, including heart disease, stroke, COPD, diabetes and some cancers.

What are some of the modifiable factors?

Physical inactivity

Physical activity has many health benefits and is a key modifiable factor involved in the development of many chronic diseases including dementia. There is evidence that the highest levels of physical activity are the most protective and may have direct beneficial effects on brain structures.


Tobacco is still the leading cause of preventable deaths globally, incurring billions of dollars on healthcare and welfare costs. Smoking is a major risk factor for a number of chronic conditions including heart disease, respiratory diseases, and many cancers.  A large body of evidence highlights associations between smoking in mid-life and subsequent disorders in later life including cognitive decline and dementia.


Healthy eating is an important contributor to optimal health across the life course as well as in the prevention of chronic diseases, including those that increase the risk of dementia. Evidence suggests that diet may be involved both directly and indirectly in the development of dementia through its effect on other risk factors. A range of high-quality studies have concluded that high levels of adherence to a Mediterranean diet, including consumption of fruit, vegetables, fish, nuts, olive oil and other unsaturated fats, whole grains and coffee may be associated with better cognitive performance and reduced incidence of dementia.


Evidence is increasing about the complex relationship between alcohol use and cognitive health and dementia. Previous reviews point to a possible beneficial effect of light to moderate alcohol use on cognitive health. However, even moderate drinking has been associated with detrimental effects on brain structure, and heavy drinking is detrimentally related to dementia risk, whatever the dementia type. There is increasing evidence in support of the contention that heavy alcohol use (>12g per day) is associated with increased dementia risk. Alcohol use disorders are characterised by the harmful and chronic consumption of alcohol. People who consume harmful amounts of alcohol are three times more likely to develop younger onset dementia.

Weight management

Overweight and obesity are direct risks for a wide range of chronic diseases including Type 2 diabetes and cancer. They are also indirect risks for other cardiovascular risk factors including high cholesterol and hypertension. There is evidence that obesity at mid-life increases the subsequent risk of dementia.

Diabetes mellitus management

Late life diabetes has been linked to an increased risk of cognitive decline and dementia. In addition, secondary health problems arising from diabetes including kidney disease, eye disease, hearing impairments and CVD have all been associated with increased risk of dementia.  There is only inconsistent evidence yet for a direct impact on cognitive outcomes from glucose-control interventions. There is evidence that treating the cardiovascular comorbidities associated with diabetes may mediate risks for dementia.

Hypertension management

Hypertension in mid-life has been associated with an increased risk of dementia later in life. The evidence for a direct impact on blood pressure reduction in mid or later life on subsequent cognitive decline or dementia is not yet established. However, it is clear that reducing hypertension is highly beneficial in reducing cardiovascular disease and premature mortality and therefore on improving the overall health of the older population.

Cholesterol management

Dyslipidaemia (high cholesterol) is an important modifiable risk factor, linked to a third of the burden of heart disease globally as well as premature mortality and disability. A number of epidemiological studies have found a link between high cholesterol and dementia, although this has not yet been demonstrated definitively.  Other studies have identified an association between the control of cholesterol and a reduction of dementia risk.

Social risk factors

There is increasing evidence that loneliness and isolation are associated with poorer cognitive function among older adults. Interventions to reduce social isolation, promote social engagement and increase levels of physical activity among older people reduce dementia risk. Interventions that foster social connections may be particularly beneficial for individuals with low levels of education. In addition, hearing loss is associated with both social isolation and the incidence of dementia.

The Lancet Commission suggests that the protective effect of education and social engagement is related to variations in levels of ‘cognitive reserve’ (brain resilience), which is enhanced by early-life experiences, including education and intellectual stimulation. There is evidence that higher socioeconomic status during gestation and early childhood has a protective association with late-life dementia risk

About Eve Williams

Eve Williams is the Content Developer and Social Media Administration for Eldernet. She is currently studying towards her Masters at the University of Canterbury. She has a passion for learning new things.