Dementia Prevention for Women: Essential Tips for Active Health and Exercise Professionals
Dementia is a group of progressive neurodegenerative disorders that impact cognitive functions such as memory, thinking, and reasoning. The decline in these functions can severely affect daily life, making even simple tasks challenging. Alzheimer's disease is the most common cause of dementia (Alzheimer’s Association, 2024).
Dementia and Its Impact on Women in Australia
In Australia, dementia is the leading cause of death among women, surpassing heart disease and cancer (AIHW, 2024). Dementia can impact women as early as their 40s or 50s, but its prevalence rises with age, becoming most common among those 65 and older (AIHW, 2024). In Australia, approximately 1 in 12 people over 65 live with dementia (The Department of Health and Aged Care).
Women are disproportionately affected by dementia, with approximately two-thirds of dementia cases occurring in females. This higher prevalence may be due in part to biological differences (i.e. hormones), resulting in more severe symptoms and a faster progression of the disease (Dementia Australia, 2024). However, there are many lifestyle related issues that may also pose as risk for women including a lower participation in exercise, especially during and post-pregnancy, as well as typically performing more household labour as family demands increase (Scott, 2024).
Key Risk Factors for Dementia in Women
There are several risk factors that can contribute to the likelihood of developing dementia, particularly among women. Many of these risk factors are lifestyle related. As an active health and exercise professional, you can help your clients address some of these risks or refer them to the appropriate medical or allied health professional for further guidance.
Key modifiable risk factors to consider include:
- Sedentary lifestyle: A lack of physical activity is a major risk factor (Yan et al, 2020).
- Diet: Diets high in cholesterol and saturated fats are linked to an increased risk of dementia (AIHW, 2024).
- Obesity: Being overweight or obese is linked to a higher likelihood of developing dementia. (AIHW, 2024).
- Alcohol consumption: Excessive alcohol use is a significant risk factor for dementia. The less you drink, the lower your risk of experiencing issues related to alcohol consumption (Dementia Australia, 2024; Alcohol and Drug Foundation, 2023)
- Tobacco smoking: Smoking and vaping have been identified as risk factors for cognitive decline and dementia (AIHW, 2024).
- Sleep issues: Poor sleep quality and sleep disorders are associated with a higher risk of developing dementia (Wennberg et al, 2017).
The Role of Active Health and Exercise Professionals in Dementia Prevention
“Active health and exercise professionals in this industry, from personal trainers to Pilates instructors, have a unique opportunity to support clients in reducing their dementia risk through lifestyle changes”, writes Clare Hozack, experienced personal trainer, group exercise instructor and the owner of ‘Into You’ a registered AUSactive CEC provider, specialising in women's health education.
Clare provides four critical strategies that you can implement today to help improve your client’s brain health and assist in the prevention of dementia:
- Get moving!
Get them moving! Just walking can reduce the risk of developing dementia (Godman, 2022). Any movement is good, if they enjoy it, it's even better, and if it's social, then even better again! That's YOU, by the way, the humble personal trainer, aqua exercise instructor or group exercise instructor. You're doing amazing things just by showing up for your clients! (Balbim et al, 2022). - Promote healthy eating habits
Encourage your clients to follow healthy dietary eating patterns, with a particular focus on eating a range of fresh whole foods including fruits, vegetables, healthy fats and lean protein sources. Consumption of foods that are high in trans fats, processed carbohydrates and fast foods should be kept to a minimum (Arora et al, 2023). - Limit the consumption of alcohol and smoking products
Advise clients of the risks to brain and overall health due to consumption of alcohol, cigarettes and vape products. Recent research indicates that more than two-standard drinks per day can be considered as a heavy amount of alcohol consumption (Visontay et al, 2021). - Incorporate a range of exercises that challenges the brain
Integrate brain training into your sessions. This includes planning for and coaching movements, exercises or drills that involve variety, play, and spontaneity (National Institute on Aging, 2020).Learning a new skill, like a new exercise in the weights room, doing a more complex Pilates movement, or making the cardio a game of piggy in the middle instead of jogging on a treadmill, will exercise your client's brain as much as their body. Think about movement in three dimensions, and try to keep them laughing, guessing, and responding (National Institute on Aging, 2020).
The Benefits of Exercise in Dementia Prevention
Exercise offers substantial benefits in preventing dementia among women, who are disproportionately affected by the condition. Helping your clients meet their recommended Australian Physical Activity Guidelines should be a priority. Regular physical activity has been shown to reduce the risk of cognitive decline and dementia by:
- Enhancing brain health
- Supporting neuroplasticity and growth of brain cells
- Reducing the risk of falls
- Providing opportunities for socialising with others
(Dementia Australia, 2024).
Easy Exercises for Clients to Do at Home
We’ve included some simple examples of exercises that your clients can follow at home when they’re not exercising with you. A combination of aerobic exercise and resistance training is best. Work towards a variety of challenging movements as your clients’ progress.
Here’s some examples:
- Moderate-paced aerobic exercise such as a brisk walk or cycling.
- Body weight squats, lunges and step ups.
- Resistance band chest-press, rows and shoulder press.
- Following or learning a new dance routine.
- Following a yoga routine that incorporates flexibility, balance and mindfulness.
- Dynamic games incorporating change of direction and movement variety.
Final Thoughts
In recognition of Women’s Health Week, Clare reiterated that “it is crucial to address the impact of dementia on women and explore preventive strategies. Lifestyle issues are a bigger issue than many people previously realised and that’s why lifestyle interventions are often more effective for women”.
“As active health and exercise professionals, we are often the first line of defence and play a crucial role in our client’s preventative health regime. We have a responsibility to promote healthy lifestyle choices and cognitive stimulation, to improve the quality of life for our clients”.
Clare recommends utilising the valuable resources and information from Dementia Australia, as well as following the research from neuroscientist and leading academic researcher on womens brain health, Dr. Lisa Mosconi.
Recognition
AUSactive would like to thank Clare Hozack for her expert contribution to this article.
About Claire
Clare established Into You in 2007, after noticing large gaps in women’s health education in the health and fitness industry.
As an ex Australian sailing athlete, with access to the best coaches in the world, Clare finished her career riddled with injuries, the full extent of which didn't become apparent until she had children of her own. This motivated Clare to take a deep dive into women's health and physiology, with a mission to promote the importance of women’s health.
Follow Clare on Instagram @clarehozack.
Find out more about Clare’s women’s health education via the AUSactive CEC Directory.
Get in contact with Clare via her AUSactive professional profile through the AUSactive professional directory.
References
Alzheimer's Association (2024). Alzheimer’s & Dementia.
https://www.alz.org/alzheimer_s_dementia
Arora S, Santiago JA, Bernstein M, Potashkin JA. (2023). Diet and lifestyle impact the development and progression of Alzheimer's dementia. Front Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10344607/
Australian Bureau of Statistics. (2022). Life Expectancy. https://www.abs.gov.au/statistics/people/population/life-expectancy/latest-release
Australian Institute of Health and Welfare. (2024). Dementia in Australia. https://www.aihw.gov.au/reports/dementia/dementia-in-aus/contents/summary
Australian Government Department of Health and Aged Care. (2023). About Dementia. https://www.health.gov.au/topics/dementia/about-dementia#:~:text=This%20number%20is%20projected%20to,over%20are%20living%20with%20dementia
Alcohol and Drug Foundation. (2023). Australian Alcohol Guidelines. https://adf.org.au/reducing-risk/alcohol/alcohol-guidelines/
Balbim GM, Falck RS, Barha CK, Starkey SY, Bullock A, Davis JC, Liu-Ambrose T. (2022). Effects of exercise training on the cognitive function of older adults with different types of dementia: a systematic review and meta-analysis. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/35577539/
Dementia Australia. (2024). About Dementia. https://www.dementia.org.au/about-dementia
Godman H. (2022). Walking Linked to Lower Dementia Risk. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/walking-linked-to-lower-dementia-risk
National Institute on Aging. (2020). Lifestyle, Behaviour, and Cognitive Training Intervention Research. https://www.nia.nih.gov/report-2020-2021-scientific-advances-prevention-treatment-and-care-dementia/lifestyle-interventions
Scott, K. (2024) Men ‘borrowing’ free time from women is driving the gender exercise gap, ABC News. Available at: https://www.abc.net.au/news/2024-07-01/explaining-the-gender-exercise-gap-and-how-to-close-it/103959686 (Accessed: 05 September 2024).
Visontay R, Rao RT, Mewton L. (2021) Alcohol use and dementia: new research directions. Curr Opin Psychiatry. doi: 10.1097/YCO.0000000000000679. PMID: 33394727.
Wennberg AMV, Wu MN, Rosenberg PB, Spira AP. (2017) Sleep Disturbance, Cognitive Decline, and Dementia: A Review. Semin Neurol. https://pubmed.ncbi.nlm.nih.gov/28837986/
Yan S, Fu W, Wang C, Mao J, Liu B, Zou L, Lv C. (2020). Association between sedentary behavior and the risk of dementia: a systematic review and meta-analysis. Transl Psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174309/
