Mindful Moves for Memory

Dry July Fundraiser Update: Week Two

Saturday 19th Jul

I want to share an honest update on my dementia fundraiser journey, not just to inform those supporting me, but to remind myself, and all of us, that progress is rarely linear. This week has been one of the most challenging so far. I was late updating my fundraiser and felt disappointed that I hadn’t achieved everything I originally planned. My intention was to approach each week with clear structure, discipline, and dedicated advocacy for dementia prevention. However, life had other plans, and I’ve found myself facing emotional ups and downs on top of a busy workload.

Learning from Setbacks

Looking back at last week, I realised that pursuing a “perfectly” healthy life shouldn’t become an unhealthy pursuit in itself. Excessive self-discipline can lead to increased stress, anxiety, and even depression, which isn’t just difficult emotionally; it can actually increase dementia risk over time by elevating chronic stress and social withdrawal. Ironically, being too hard on myself for not meeting every goal makes it harder to achieve meaningful change.

A Focus on Balance

This coming week, I’m intentionally shifting focus. My goal is to find balance and enjoyment in life, less self-criticism, more flexibility, and seeking out activities that bring genuine happiness. I’m discovering how important it is to break free from routines that might become too rigid, as creativity and personal growth are essential for brain health and overall well-being.

Why Lifestyle Choices Matter for Dementia

Research consistently shows that the way we live can help protect our brains. Key lifestyle factors that reduce dementia risk include:

• Healthy diet: Focusing on nutritious, whole foods.
• Physical activity: Regular movement supports brain health.
• Avoiding smoking, excessive alcohol, and substances: Both are linked to increased risk.
• Staying socially connected: Isolation is a known risk factor.
• Engaging in mental activities: Keeping the mind active through reading, puzzles, or learning new skills can build cognitive reserve and delay dementia symptoms.

I’m grateful to share that, in just two weeks of making intentional changes, I already feel different. I’ve reduced unhealthy social drinking, am making new dietary changes by listening to what my body needs, and have built healthy habits like daily language learning and reading. Staying physically active has also helped me reach my goal of 50,000 steps this week!

The Power of Regular Check-Ins

In addition to lifestyle changes, I’ve started attending regular GP appointments, again, finding time within my busy schedule instead of putting it off and using "my workload" as something to use to avoid checking in with my health. Health screenings, vaccinations, and ongoing support. These check-ins are essential, not just for physical health, but for catching dementia risk factors early, getting tailored advice, and accessing support services if needed.

Challenges and Growth

Giving up social drinking has been tougher than expected, especially now that the early novelty and praise from others have worn off. Staying true to myself in social situations, without relying on alcohol, makes interactions more authentic, even if it feels awkward at first. Every time I choose to push through, it gets a little easier and feels a lot more authentic. I’ve also rekindled old interests. I’m returning to a more plant-based diet because it makes me feel lighter and healthier. I’ve picked up novels I look forward to reading by month’s end, knowing how valuable it is to keep my mind sharp and curious.

Looking Ahead

There’s still much I want to do and share on this journey. Next week, I’ll update everyone on an event I’ve organised to further advocate and spread dementia awareness. Thank you all for your support, whether by donating, sharing information, or simply reading and following along. Every bit matters in the fight against dementia, and your encouragement truly helps.

Together, let’s keep making choices that nurture our brains and our lives.

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Dry July Fundraiser Update: Week One

Tuesday 8th Jul

The first week of Dry July has been a significant period of adjustment and self-discovery. As someone who typically drinks daily and has engaged in substance use, I entered this challenge seeking discipline and a healthier lifestyle. What I’ve learned, however, is that strict self-discipline alone isn’t always the most effective path for me. This week has been a valuable ‘trial’—a chance to experiment, reflect, and find what truly works to support both my personal growth and the goals of this fundraiser.

Lifestyle Changes and New Routines

I’ve made some major changes since the start of July:

• Completely stopped drinking and shifted my diet to healthier choices.
• Prioritised activities that benefit my mental and physical health, such as morning exercise and mindful breakfasts.
• Re-evaluated my mornings—instead of simply resting before a demanding 10-hour workday, I’m now using this time to set a positive tone for the day.

This shift has helped me feel more balanced and clear-headed. I’ve realised how easy it is to let work dominate life, and how important it is to reclaim time for myself. Achieving a healthy work-life balance is crucial, especially since chronic stress and overwork have been linked to cognitive decline and may increase the risk of conditions like dementia. By prioritising self-care and mental stimulation, we can all take steps to protect our brain health and overall well-being.

Physical Activity and Connection

While I haven’t yet reached my 50,000-step goal, I’ve made a conscious effort to walk instead of drive whenever possible. Being on my feet at work certainly adds up, but I’m also planning to explore new hiking trails on my days off. This not only keeps me active but also helps me reconnect with nature—something I’ve found incredibly grounding.

Community, Awareness, and Personal Growth

Dementia Australia has provided me with merchandise to distribute, and I’m excited to use this as a way to spread awareness and connect with others. Socialising without alcohol is a new experience for me, but it’s rewarding to find new ways to engage and support this cause. I hope to make these habits part of my life long after Dry July ends. If anyone would like to join me for a walk or hike, your company would be more than welcome!

To keep my mind sharp, I’ve invested in puzzles and word games, and I’m using my online time to seek out motivation and inspiration. Planning my days more thoughtfully has helped me stay focused and make the most of each week.

Thank You, and Next Steps

Thank you to everyone who has supported and donated so far. Your encouragement means the world to me. I’ll be back with another update next week to share my progress and achievements. Together, we’re making a real difference for Dementia Australia and for the wellbeing of our community!

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