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7 Mind your Mind Signposts
Follow the seven signposts - they may reduce your risk of developing dementia!
> Mind your Brain
> Mind your Diet
> Mind your Body
> Mind your Health Checks
> Mind your Social Life
> Mind your Habits
> Mind your Head
 Mind your Brain
Keeping the brain active enhances connections between brain cells helping keep you mentally sharp.
· Do activities that involve new learning.
· Play mind games like crosswords, number and word puzzles, chess, draughts and cards.
· Read, write, converse, use a computer, learn a language, take a course.
· Pursue cultural activities like going to plays, concerts, museums, galleries.
· Keep up hobbies like jigsaws, painting, sewing, carpentry… or take up new hobbies.
· Do activities around the house like cooking and gardening.
 Mind your Diet
A good balanced diet promotes brain health.
Reduce saturated fats
- Choose lean meats, chicken and reduced-fat dairy products, and limit butter, deep-fried foods, pastries, cakes and biscuits.
Eat protective foods
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Unsaturated fats: olive, sunflower and safflower oils, avocados, olives, nuts, seeds and fish.
- Omega-3 fatty acids: soy, canola and flaxseed oils, canola based margarines, fish (especially oily fish such as Atlantic salmon, mackerel, Southern blue fin tuna, trevally and sardines).
- Antioxidant-rich foods: prunes, raisins, blueberries, other berries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn, eggplant.
- Antioxidant-rich drinks: green tea, tea, fruit and vegetable juices and red wine (in moderation).
- Folate: from oranges, strawberries, bananas, spinach, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, lentils, dried beans, chick peas and wholegrain cereals.
- Vitamin E: from vegetable oils, nuts, green leafy vegetables and wholegrains.
- Vitamin B12: from meat, chicken, fish, milk, eggs.
For general health keep well hydrated. Water is the preferred drink.
 Mind your Body
Physical exercise encourages blood flow to the brain. People who exercise regularly are less likely to develop heart disease, stroke and diabetes. These conditions are associated with an increased risk of developing dementia.
- Exercise aerobically for at least 30 minutes each day. You can walk, dance, jog, cycle, swim, garden … anything that gets the body moving and the heart pumping.
- Resistance or weight training builds muscle strength, coordination and maintains bone density.
- Maintain flexibility and do balance exercises like dancing, bending, stretching, tai chi,
- pilates and yoga.
 Mind your Health Checks
Having check-ups, treating problems as soon as they arise and following the advice of your doctor is important for general health and brain health.
- Check your blood pressure and manage it well.
- Check your cholesterol and manage it well.
- Mind your blood sugar levels and, if you have diabetes, manage it well.
- Mind your body weight and avoid obesity.
 Mind your Social Life
Being socially involved and participating in leisure and other activities with people helps maintain a healthy brain.
- Keep in contact with family and friends.
- Participate in clubs, social, cultural or other groups.
- Get involved in community work or become a volunteer.
- Enjoy conversation with your neighbours, friends or shop assistants.
 Mind your Habits
Avoid bad habits!
- Don’t smoke.
- Drinking too much alcohol is a serious health risk. If you drink alcohol, drink in moderation.
- Get a good sleep.
 Mind your Head
Protect your head to reduce your risk of dementia.
- Avoid head injury.
- Always use a seatbelt.
- Take special care when you are a pedestrian.
- Use protective headgear when riding, skating & playing sport.
Remember - It’s important to Mind your Mind at any age!
Want to know more? See the Complete Mind your Mind risk reduction program.
Contact Us
Alzheimer's Australia is the national peak body for people living with dementia, their families and carers and provides leadership in policy and services. To find out more, contact us or call the National Dementia Helpline on 1800 100 500.
created: 13 May 2008
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