It’s the kind of hypothetical question that comes up around a dinner table: if you could know what your future looks like, would you want to find out? And, if you did, would you try to change it or embrace the knowledge and enjoy the journey?
It’s quite rare for people to get an insight into what life, and especially their health, has in store for them. But if you knew that the choices you make now could protect you from some of the biological changes linked to Alzheimer’s disease, you’d do whatever you can to make a detour. It’s a fitting and important discussion to have this month during World Alzheimer’s Month.
For Chris Hemsworth, this hypothetical became reality. While filming his Disney+ series Limitless in 2022, the 42-year-old discovered he carries two copies of the APOE4 gene – one inherited from each parent – a variant that increases his Alzheimer’s disease risk. Rather than let this knowledge become a source of anxiety, Hemsworth reframed it as the ultimate wake-up call, transforming his approach to health and longevity. His response? A holistic lifestyle overhaul that reads like a modern wellness manifesto: strength and cardio training, nutrient-rich eating, meditation, quality sleep, and staying mentally engaged beyond work. It’s a proactive routine that aligns perfectly with the increasing evidence that tackling risk factors reduces the risk of developing dementia1.
The prevention revolution
Hemsworth’s story arrives at a crucial time. In Australia, over 600,000 people were living with Alzheimer’s disease in 2024, with numbers projected to double to 1.2 million by 2050. The Australian Institute of Health and Welfare recently revealed that dementia is now the leading cause of death in Australia. But here’s what makes this particularly relevant to your current lifestyle: experts now understand that the biological changes linked to Alzheimer’s disease can begin decades before symptoms appear, sometimes 20 years or more.
Alzheimer’s disease is perceived as a disease of older people, notes recent research from the 2024 report Diagnosis to Dignity: A Vision for Alzheimer’s Disease in Australia. But reframing it as a chronic condition that begins decades before symptoms emerge is essential for early intervention.
This shift in perspective is revolutionary. It means that your skincare routine isn’t the only daily ritual with long-term payoffs. The choices you make in your 30s and 40s – from your morning workout to your evening wind-down– could be quietly building neural resilience for decades to come.
The longevity mindset
Across beauty, fitness, and mental health, we’ve already embraced rituals that help us look and feel our best. Brain health is emerging as the next frontier in this wellness evolution. As highlighted in the 2024 report Diagnosis to Dignity: A Vision for Alzheimer’s Disease in Australia, addressing risk factors earlier in life is key to shifting dementia from late-life crisis to long-term prevention.
For women balancing careers, families, and the demands of modern life, this shift feels both empowering and practical. It’s not about adding more to your already-full plate, it’s about recognising that the small, consistent choices you’re already making could be the most important investment in your future self.
Consider the statistics: About 93 per cent of people with mild cognitive impairment due to Alzheimer’s progress to dementia. Recent reports indicate the dementia accounted for almost 17,400 deaths in 2023, equivalent to almost one in 10 of all deaths. But what if we could change that trajectory through the choices we make today?
Here we outline five expert-led neuroprotective strategies that you can easily adopt now to reap the future benefits.
Five smart habits to future-proof your brain
Move with intention: From Pilates to strength training, exercise isn’t just fuel for your muscles, it’s nourishment for your mind. Recent research shows that physical activity is one of the most powerful tools for maintaining cognitive function.
Eat colourfully: Think of leafy greens, berries, oily fish, and legumes as skincare for your neurons. The Mediterranean-style eating pattern isn’t just good for your heart, it’s protective for your brain.
Care for your heart: Cardiovascular health and brain health are more connected than we once thought. Managing blood pressure, cholesterol, and overall heart health creates a foundation for cognitive wellness.
Stay connected: Conversations, friendships, and community are powerful cognitive protectors, as well as being good for the soul. Social engagement builds neural resilience in ways that complement physical fitness.
Keep learning: Whether it’s a new language, book club, or creative pursuit, novelty builds neural pathways. Mental stimulation and lifelong learning are like cross-training for your brain.
Breaking the stigma
Perhaps most importantly, Hemsworth’s openness about his genetic risk is helping to dismantle the stigma surrounding Alzheimer’s disease. The statistics around this are sobering: 62 per cent of people believe ‘life is over’ after a dementia diagnosis, while 91 per cent of families report that friends stop contacting them as the disease progresses.
“I wish people would learn to understand me, not blame me,” shared one person living with dementia in Dementia Australia’s Dismantling Dementia Discrimination report. This perspective shift – from fatalism to proactivity – is exactly what’s needed.
The ultimate investment
The economic impact of Alzheimer’s disease in Australia is projected to reach $17 billion by 2050, but the human cost is immeasurable. Yet there’s hope in the growing understanding that prevention isn’t just possible, it’s empowering.
By acting earlier, and embracing the longevity mindset that Hemsworth champions, we might even be able to rewrite the statistics for future generations.
Because longevity isn’t simply about adding years to your life. Longevity is also about ensuring those years are vibrant, independent, and fulfilling.
The dinner party question isn’t hypothetical anymore. You do have insight into what your future health could look like, and you do have the power to influence it.
1 Ref: Lancet Commission 2024
Lilly is a medicine company making life better for people around the world. We’ve turned science into pioneering new discoveries for nearly 150 years, and today, our medicines support more than 51 million people across the globe. Harnessing the power of biotechnology, chemistry and genetic medicine, our scientists are urgently advancing new discoveries to solve some of the world’s most significant health challenges.
