With recent reports that dementia is now the leading cause of death for Australian women, it’s top of mind for many of us. While age and genetics play a role, lifestyle choices in our 40s, 50s and 60s are increasingly recognised as powerful tools for prevention.
Hormonal changes, shifting metabolism and cardiovascular health all influence how our brains age. It’s also the time when many women feel stretched thin – between work, family and caring for others – leaving little space for their own wellbeing. But research suggests that carving out time for exercise could make a meaningful difference.
Scientists from the Wicking Dementia Research and Education Centre in Tasmania analysed data from the long-running ISLAND Project, which aims to understand who is most likely to develop dementia and ways to reduce that risk. Participants provided blood samples and detailed lifestyle surveys every two years.
The team focused on GFAP (glial fibrillary acidic protein) – a blood protein linked to brain inflammation and considered a biomarker for dementia risk. They then compared participants’ activity levels with their GFAP results.
They found that those who regularly did vigorous activity had significantly lower GFAP levels.
What counts as vigorous exercise?
Not all movement delivered the same benefit. In the study, it was exercise that made participants puff and pant that was linked with lower GFAP. That included:
- Running or jogging
- Swimming laps
- Fast cycling
- High-intensity interval training
Gentler options such as walking, yoga or casual cycling still support general health, but didn’t show the same association with lower dementia risk markers.
The research also looked at people who carry the APOE ε4 gene – the strongest known genetic risk factor for Alzheimer’s disease. Even for these participants, vigorous exercise still appeared to have protective benefits, though the effect was smaller.
In other words? While we can’t change our DNA, we can influence how it plays out through lifestyle.
Other ways to lower your risk
Exercise is just one piece of the puzzle for preventing dementia. Experts suggest these additional steps to support long-term brain health:
- Prioritise sleep: aim for 7–9 hours each night and address any sleep issues.
- Eat a brain-healthy diet: think Mediterranean – vegetables, fruit, legumes, wholegrains, fish and healthy fats.
- Stay socially and mentally active: friendships, hobbies and learning new skills all stimulate the brain.
- Protect hearing and vision: untreated loss can accelerate cognitive decline.
- Quit smoking and limit alcohol: both are proven dementia risk factors.
- Look after your heart: managing blood pressure, cholesterol and diabetes also protects your brain.
