THERE’S extensive evidence to suggest staying mentally and physically active and eating a healthy, balanced diet are some of the best ways to prevent dementia.
Now scientists have added a fun activity to the mix – listening to music.
Listening to music when you’re over 70 was linked to a lower risk of dementia in a new study carried out by researchers at Monash University in Melbourne, Australia.
Studying more than 10,800 older people, they looked at the benefits of listening to music or playing music, and found listening to music compared with never/rarely/sometimes enjoying tunes was associated with a 39 per cent decreased risk of the disease.
Playing an instrument was associated with a 35 per cent reduction in dementia risk.
Always listening to music was associated with the greatest reduction in dementia risk, with a 39 per cent lower incidence of dementia and 17 per cent lower incidence of cognitive impairment, as well as higher scores in overall cognition and episodic memory (used when recalling everyday events).
Regularly engaging in both music listening and playing was associated with a 33 per cent decreased risk of dementia and 22 per cent decreased risk of cognitive impairment.
According to lead author of the study, Monash honours student Emma Jaffa, the findings of the study “suggests music activities may be an accessible strategy for maintaining cognitive health in older adults” – though causation cannot be established, she added.
Longer life expectancy has increased the prevalence of age-related diseases like cognitive decline and dementia.
More people are living long enough to develop these conditions, and age is the strongest risk factor for dementia.
The number of people diagnosed with dementia is at a record high, and it’s projected to more than double in the next two decades, with some estimates putting the figure at more than 1.6 million by 2040.
With no cure for dementia, the importance of identifying strategies to help prevent or delay onset of the disease is critical, said senior author Professor Joanne Ryan.
She added: “Evidence suggests that brain ageing is not just based on age and genetics but can be influenced by one’s own environmental and lifestyle choices.
“Our study suggests that lifestyle-based interventions, such as listening and/or playing music can promote cognitive health.”
Learning a musical instrument may help prevent dementia, according to studies that suggest musical training is linked to a reduced risk of cognitive decline.
A meta-analysis of cohort studies found a 59 per cent reduction in the risk of dementia among musicians.
And a twin study indicated musicians were 64 per cent less likely to develop mild cognitive impairment or dementia after adjusting for other factors.
Researchers suggest the cognitive demands of playing an instrument, which engage multiple brain areas, may be responsible for these protective effects.
How to reduce dementia risk
Eat a healthy diet
Prioritise a Mediterranean diet rich in whole grains, vegetables, nuts, legumes, and oily fish while limiting red meat, refined foods, and sugar.
Engage in regular physical activity
Aim for at least 150 minutes of moderate-intensity exercise per week. This can include activities like walking, dancing, swimming, or gardening.
Manage blood pressure
Keep your blood pressure at a healthy level through diet, exercise, and medication if necessary.
Quit smoking
Quitting smoking can significantly reduce your risk of dementia, as well as other health issues.
Keep socially engaged
Maintain an active social life, stay connected with loved ones, and participate in community activities.
Be mentally stimulated
Challenge your brain with activities like learning new skills, reading, or solving puzzles.
Get good sleep
Prioritise good sleep quality, as research suggests that sleep disturbances may be linked to an increased risk of dementia.
Limit alcohol consumption
Drinking too much alcohol can increase your risk of falls and other health conditions that are linked to dementia.
Manage diabetes
If you have type 2 diabetes, manage it effectively to reduce your risk of dementia.
Address hearing loss
Address hearing loss, as it can be linked to an increased risk of dementia.
