Preventing Dementia: 14 Lifestyle Changes to Boost Brain Health
dementia cases could be delayed or prevented by addressing 14 modifiable risk factors, according to a Lancet commission report.”>
About 40% of dementia cases could be delayed or prevented by addressing 14 modifiable risk factors, according to a Lancet commission report.
MirageC/Getty Images
toggle caption
MirageC/Getty Images
Healthy aging requires keeping our minds sharp.
Daily habits can significantly lower the risk of dementia, stroke, and late-life depression.
Dr. Jonathan Rosand, a neurologist at Massachusetts General Hospital, states, “You can substantially reduce your risk through lifestyle choices.”
Rosand helped create a brain health assessment called the brain care score. This score, based on a 21-point scale, highlights the impact of sleep, diet, and exercise on brain health.
“All of us have a fair amount of control,” says Rosand.
Up to 40% of dementia cases can be prevented by addressing 14 risk factors, according to a Lancet commission report. Those with genetic risks can still improve their outcomes. Many ask Rosand, “What can I do to prevent dementia?”
Ruth Bernstein shares this concern. “We watched my grandma lose her identity to Alzheimer’s. Now my mom is facing the same fate,” she expresses.
As a mother, Bernstein uses the brain care score to make lifestyle changes. “It’s super helpful and motivates me,” she says. “I track things like my steps, sleep, and stress.” For example, she limits alcohol to fewer than four drinks a week to boost her score.
To calculate the brain care score, individuals evaluate themselves on 12 risk factors, including diet, alcohol consumption, sleep, exercise, blood pressure, blood sugar, cholesterol, and body mass index. Social and emotional factors such as purpose, stress management, and social connections are also considered. Higher scores indicate better brain health.
Research indicates a higher brain care score correlates with a lower risk of disease. A study in Frontiers in Psychiatry found that each five-point increase in score led to a 33% lower risk of late-life depression and a 27% lower risk of dementia, stroke, and depression.
Dr. Kevin Sheth from Yale emphasizes the significance of these findings. “The results were surprisingly powerful,” he explains.
Dr. Christopher Anderson from Brigham and Women’s Hospital states, “Engaging in healthy behaviors offers significant protection against dementia.”
Sheth reflects on his own habits, having switched from sugary desserts to fruits and added healthy fats and greens to his diet. “I’m motivated because I know the data,” he remarks.
Managing chronic conditions like high blood pressure is crucial for improving scores. While lifestyle changes help, medication might be necessary. “Eliminating high blood pressure could drastically reduce dementia cases,” Sheth notes, but recognizes that access to healthy food is a challenge for many.
Rosand urges people not to see the brain care score as a pass-or-fail test. “Most people won’t achieve a perfect score. The goal is to improve your score over time,” he advises.
The brain care score shares many elements with the American Heart Association’s Life’s Essential 8, highlighting that what benefits heart health often also benefits brain health.
Starting prevention early is vital. “The sooner you begin, the better,” says Dr. Helen Lavretsky from UCLA.
This story was edited by Jane Greenhalgh.