Brain health is a team effort

I am optimistic about our ability to reduce our risk of dementia at a personal level, as regular readers of my column will recognise.

Though there are an unfortunate some for whom, despite doing everything right, dementia seems to occur, most of us have considerable influence over the outcome of our brain health. I want to revisit this today, especially in light of recently published trial results that provide yet more evidence that this is the case.

Known as the US POINTER trial, the study followed a group of more than 2000 older adults (60 to 79 years old) over a period of two years.

Some of the group received structured support in the form of guided activity and coaching that involved addressing a number of known risk factors for cognitive decline. They were compared with a group of people who also were given information about the risk factors, but limited specific guidance about how to tackle them.

The factors addressed included engaging in regular moderate-to-high-intensity physical exercise, following the MIND diet, engaging in regular cognitive challenges, regularly socialising and close monitoring of cardiovascular (heart-related) risks for poor brain health.

All subjects in the study had no memory problems at the start, though were considered at risk for memory decline due to a variety of reasons: for example, being sedentary and having a poor diet, as well as a family history of dementia.

Importantly, both groups improved in terms of their cognitive abilities at the end of two years, highlighting the benefits of the various lifestyle interventions.

Those who received more structured support, however, appeared to benefit to a greater degree than those who simply received education about the lifestyle recommendations with limited support.

What the second finding demonstrates to me is the power of having others actively involved in your attempts to keep your brain healthy.

Now, not many people have the luxury of having a ‘brain coach’, but having regular discussions with your GP may help keep you on track and friends and family may be able to assume the coaching role.

This, after all, is all about support (encouragement to keep going), accountability (knowing someone will be asking us about how we are going is always motivating) and setting goals.

An ideal scenario would be to have a group of people, all of whom are trying to do the same things and coaching each other.

The specific goals are personal, as everyone’s needs and abilities vary, but ideally should follow the SMART goal framework (that is, specific, measurable, achievable, relevant and time-bound). Such an approach has been shown to improve adherence to the activities that are important to achieve this goal.

One of the facts that seems to be increasingly evident is that tackling the risk of dementia ideally involves doing a number of things, rather than just one thing.

Other research has shown that you get more protection the more of these favourable lifestyle practices you engage in.

What is encouraging is that engaging in one healthful behaviour means that you are more likely to engage in another. For example, if you are getting fitter, and feeling better for it, you will be more mindful of other things that might jeopardise this good feeling – such as eating poorly or drinking excessive alcohol.

I’m sure as time goes on, there will be more and more research highlighting how powerful lifestyle choices can be when it comes to protecting your brain.

And one great thing about the interventions is that they are generally cheap, accessible to everyone, low riskand make you feel better in the short and long term.

 Kailas Roberts is a psychogeriatrician and author of Mind Your Brain: The Essential Australian Guide to Dementia, available at bookstores and online. Visit yourbraininmind.com or uqp.com.au