The 17 ways you can slash your risk of stroke, depression and dementia all at once revealed

FOR many conditions, particularly those without a cure, prevention is key.

When it comes to slashing your risk of age-related brain diseases, such as stroke, depression and dementia, there are 17 ways, according to a new study.

Researchers at Harvard-affiliated Mass General Brigham found a reduced risk of all three conditions by modifying any one of the 17 factors.

They looked at previously published meta-analyses of risk factors associated with the conditions, then combined the data to identify modifiable risk factors (those that can be altered through behavioural changes) shared amongst at least two out of the three diseases.

They also estimated the relative impact of each risk factor on measures of quality of life and early death.

Altogether, the researchers identified risk factors shared by at least two of the diseases, including blood pressure, kidney disease, fasting plasma glucose, total cholesterol, alcohol use, diet, hearing loss, pain, physical activity, purpose in life, sleep, smoking, social engagement, and stress.

Of these, high blood pressure and severe kidney disease had the biggest impact on the incidence and burden of stroke, dementia, and late-life depression.

In contrast, physical activity and engagement in leisure activities with a cognitive aspect, for example puzzles, were associated with a lower risk of disease.

But the researchers suspect these associations may be symptomatic rather than causal, since individuals with brain disease may be less capable of engaging in physical and cognitive leisure activities.

“Dementia, stroke, and late-life depression are connected and intertwined, so if you develop one of them, there’s a substantial chance you may develop another one in the future,” said one the study authors, Jasper Senff, a postdoctoral fellow at the Singh Lab at the Brain Care Labs at Mass General Hospital and at Harvard Medical School.

“And because they share these overlapping risk factors, preventive efforts could lead to a reduction in the incidence of more than one of these diseases, which provides an opportunity to simultaneously reduce the burden of age-related brain diseases.”

The researchers developed and validated the Brain Care Score to measure efforts to protect brain health and offer guidance on how to improve it. 

This has been updated with the latest scientific findings.

The team emphasise the need for more studies on modifiable risk factors of late-life depression and call for a randomised controlled trial to test an intervention using the Brain Care Score.

Find out the 17 modifiable risk factors…

Alcohol

Excessive alcohol consumption is linked to a wide range of diseases, including liver and heart problems, various cancers, and mental health issues.

What you can do: Try switching to low alcohol alternatives, have drink free days, or give stopping completely a go.

If you’re worried about your own or someone else’s drinking, you can call Drinkline’s helpline for free at 0300 123 1110.

Blood pressure

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Managing stress is one of the things you can do to keep your blood pressure in check[/caption]

Unmanaged high blood pressure can damage blood vessels, leading to strokes or smaller, unnoticed brain damage, both of which contribute to cognitive decline. 

What can you do: To lower blood pressure, focus on a combination of lifestyle changes, including a heart-healthy diet, regular exercise, maintaining a healthy weight, reducing sodium intake, limiting alcohol, and managing stress, and consider medication if necessary after consulting with a healthcare professional. 

Body mass index

A high body mass index (BMI), particularly in midlife, is associated with an increased risk of stroke, dementia, and depression, while a decline in BMI in late life may also increase dementia risk. 

What you can do: To achieve a healthy BMI (between 18.5 and 24.9), focus on a balanced diet, regular physical activity, and sustainable lifestyle changes, rather than drastic measures. 

Fasting plasma glucose

A fasting plasma glucose (FPG) it the level of glucose (sugar) in your blood after you’ve fasted (not eaten or drunk anything except water).

Elevated FPG can indicate diabetes and prediabetes, which can increase the risk of stroke, dementia an depression.

What you can do: To keep FPG in check, focus on a balanced diet, regular physical activity, maintaining a healthy weight, and managing stress, as well as getting enough sleep and potentially consulting with a healthcare professional for personalised advice. 

Total cholesterol

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Eat less fatty foods to lower ‘bad’ cholesterol levels[/caption]

High total cholesterol, particularly elevated levels of ‘bad’ LDL cholesterol, increases the risk of stroke and may contribute to dementia, including vascular dementia, by affecting blood vessels and brain function. 

What you can do: To lower high cholesterol levels, eat less fatty food, exercise more, stop smoking and cut down on alcohol.

Leisure time cognitive ability

Leisure time cognitive ability refers to the mental skills and processes engaged in during free time activities, like reading, puzzles, or games, which can positively impact cognitive function and potentially reduce cognitive decline. 

What you can do: To improve cognitive abilities during leisure time, engage in mentally stimulating activities like reading, puzzles, games, and social interactions.

Depressive symptoms

Depression can manifest in various ways, including persistent sadness, loss of interest in activities, changes in sleep and appetite, fatigue, difficulty concentrating, and feelings of worthlessness.

What you can do: To combat depression, focus on self-care, including regular exercise, a healthy diet, sufficient sleep, and engaging in activities you enjoy. And consider talking to a healthcare provider or therapist and exploring therapies or medication if needed.

Diet

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Eat a variety of fruits and vegetables as part of a healthy diet[/caption]

A healthy diet is crucial for preventing various diseases.

What you can do: To eat a healthy diet, focus on a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods, added sugars, and unhealthy fats. 

Hearing loss

Hearing loss is linked to an increased risk of dementia, depression, and social isolation, and can also be a early sign of stroke, particularly posterior circulation strokes. 

What you can do: Prioritise protecting your ears from loud noises, maintain a healthy lifestyle, and seek regular hearing checkups. 

Kidney function

Impaired kidney function, or chronic kidney disease (CKD), is linked to an increased risk of stroke, dementia, and depression, with CKD being a significant risk factor for cognitive decline and cerebrovascular disease. 

What you can do: To maintain healthy kidney function, focus on a balanced lifestyle that includes a kidney-friendly diet (limiting sodium intake), regular exercise, managing blood pressure and blood sugar (if you have diabetes), quitting smoking, staying hydrated, and regular checkups. 

Pain

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Ensure good posture and sleep habits to help prevent pain[/caption]

While pain itself doesn’t directly cause dementia or stroke, chronic pain can increase the risk of developing dementia (including Alzheimer’s disease) and stroke, and it can also contribute to depression. 

What you can do: To prevent pain, focus on maintaining good health through regular exercise, a balanced diet, stress management, and ensuring good posture and sleep habits. 

Physical activity

A lack of physical activity is linked to an increased risk of dementia, stroke, and depression, as well as other health problems. 

What you can do: To improve physical activity, incorporate more movement into your daily routine, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, and include strength training exercises at least twice a week. 

Purpose in life

While having a strong sense of purpose in life is generally beneficial, a lack of purpose or a sudden loss of it can contribute to mental health issues like depression.

What you can do: To find purpose in life, explore your values, passions, and strengths, set meaningful goals, and engage in activities that bring you fulfillment and allow you to make a positive impact. 

Sleep

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Establishing a regular sleep schedule can help improve sleep[/caption]

Sleep is crucial for overall health, impacting physical and mental well-being.

What you can do: To improve sleep, establish a regular sleep schedule, create a relaxing bedtime routine, optimise your sleep environment, and limit caffeine and alcohol consumption, especially before bed. 

Smoking

Smoking significantly increases the risk of developing dementia, including Alzheimer’s disease and vascular dementia, by damaging blood vessels and reducing blood flow to the brain.

What you can do: To successfully quit smoking, consider setting a quit date, seeking support from friends, family, or a stop-smoking service, and using nicotine replacement therapy or other medications if needed, while also identifying and avoiding triggers and finding healthy distractions. 

Social engagement

Social engagement plays a crucial role in mitigating the risks and impacts of depression, dementia, and stroke, with studies showing that social isolation and loneliness are linked to increased risk of cognitive decline and dementia, while social engagement can improve cognitive function.

What you can do: To maintain strong social connections, prioritize quality time with loved ones, actively participate in community activities, and nurture existing relationships through regular communication and shared experiences. 

Stress

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Try relaxation techniques like deep breathing to reduce stress[/caption]

Chronic stress and depression are potential risk factors for dementia and stroke, with studies showing that they can increase the likelihood of developing these conditions, particularly in later life. 

What you can do: To reduce stress, try incorporating regular physical activity, practising relaxation techniques like deep breathing or meditation, and prioritising sleep, healthy eating, and social connections.