How simple changes could help reduce your risk of developing dementia

“Take it step by step, and you’ll get where you want to be.” – Neil Gaiman, American Gods (2001)

Could the secret to reducing your risk of dementia be as simple as a line from an American fantasy novel?

Researchers from the University of South Australia (UniSA) seem to think so and their new program is aiming to do just that by helping older adults make healthier choices and reduce their risk of developing the disease.

UniSA’s Small Steps program will support people aged 65 years and over to make small, gradual changes to their lifestyle, improve their sleep, increase their physical activity and reduce the time they sit at home.

UniSA researcher Dr Catherine Yandell said the program aims to show people how their sleep and physical activity relate to their risk of developing dementia.

“Maintaining an active and healthy lifestyle is essential to reduce the risk of dementia later in life, yet few older adults meet current activity guidelines, and even fewer continue them in the long term,” she said.

“In our research, we found that people need access to evidence-based information and individualised support to help them make healthier choices about dementia risk factors.

“Part of the problem is that many programs are not individualised to support people to integrate new healthy behaviours into their daily lives.”

The researchers found that participants were more likely to stick with the program if they were given evidence for why they needed to make these changes and provided with activities tailored to their needs.

Over twelve weeks, the participants will wear a Fitbit to track their physical activity, sleep habits, sleep quality, and personal motivation.

Dr Yandell said they will then assess the participant’s memory and thinking skills before and after the program.

“They will then work with our team to develop individualised programs that encourage them to sit less, move more and sleep better,” she said.

Lead researcher, Ashleigh Smith, said the Small Steps program will help participants understand how swapping just one behaviour for another such as swapping out TV time for walking their dog, will benefit their health journey.

Further North East, another university study is assisting those living with dementia and working to improve their quality of life.

A joint program from the University of Queensland and the University of Sunshine Coast aims to improve the quality of life for people with dementia through gardening.

UQ School of Psychology Honorary Fellow Dr Kris Tulloch is well aware of the benefits that can come with gardening for those with dementia and hopes the current study can go a step further to improve the quality of life for those impacted by the condition.

“Gardening is a really useful activity for people with dementia as they can pick it back up more easily than a craft project where they may have trouble remembering what they were up to,” Tulloch said.

“In this research, we have added an extra element – gardening with a meaningful cause. We want to investigate how a ‘sense of purpose’ impacts people living with dementia and their carers.

“Through our partnership with The Mini Farm Project in Samford just outside of Brisbane, people will see exactly how their efforts help people in need, which we hope will add another layer to their gardening experience.”

This study involving #UQ at a farm growing vegetables for people in need will look at how ‘gardening with a purpose’ can help people living with dementia.

To get involved, read more here https://t.co/7wg9DD0o9b@UQHealth @KristenTulloch https://t.co/4d78RVepLW

— UQ News (@UQ_News) March 15, 2023

In addition to helping those impacted by dementia improve their quality of life, The Mini Farm Project Founder and Chief Executive Officer Nick Steiner said the project would help him build a community and “grow food for those in need”.

“Having this opportunity to work with Dr Tulloch allows us to be more than just a farm, we become integrated into the community and build relationships,” Steiner said.

“One in six adults in Australia hasn’t had enough to eat in the past year, and even more shockingly, 1.2 million children have gone hungry.”

Tulloch explained that stigma around dementia could impact a person’s quality of life following diagnosis, highlighting the need for such projects.

“This is why projects like this are crucial,” Tulloch said.

“There are a lot of misperceptions around the experiences of people who have dementia and this can lead them to be excluded from activities and social connection.

“But it’s so important they are given opportunities to create positive interactions and maintain a sense of purpose.”

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.