“Healthcare is increasingly complex. But these findings remind us that preventing disease can be very simple,” said Jonathan Rosand, MD MSc, Founder of the Global Brain Care Coalition. It’s such an empowering and refreshing declaration in a world dominated by health advice that often feels like a huge pile of bricks. And thanks to new medical research, we know that small, intentional changes to our typical daily routine can substantially bring down the risk of developing three of these major brain diseases: stroke, dementia and late-life depression.
In a systematic review of meta-analyses, Mass General Brigham researchers reviewed 182 meta-analyses covering more than two decades, identified 17 modifiable risk factors shared by these conditions. The lineup members range from everyday ones, such as blood pressure, diet, physical activity, sleep and even social engagement. The takeaway? Improving just one of these risk factors will lower your risk for all three diseases at once.
“Our study identified 17 modifiable risk factors shared between stroke, dementia, and/or late-life depression, emphasizing that there are many different steps individuals can take to lower their risks for these age-related brain diseases.” said Dr. Sanjula Singh, senior author of the study. This study, published in the Journal of Neurology, Neurosurgery and Psychiatry, provides what feels like an achievable path to a prevention plan.
Let’s begin with the big guns: high blood pressure and advanced kidney disease. These were the leading contributors to the incidence and burden of stroke, dementia and depression. Controlling blood pressure with regular checks, medication (if recommended) and lifestyle changes, such as cutting back on sodium, can have a huge impact. Kidney health, another often-neglected factor, can be enhanced by drinking enough fluid, eating a well-balanced diet and controlling conditions like diabetes that can damage the kidneys.
Yet the news gets better still. Both physical activity and leisure activities that require you to use your brain puzzles, for instance, or learning a new skill were associated with a lower risk of these diseases. Researchers suspect these associations could be symptomatic rather than causal (people with brain disease might also find it hard to stay active), but the benefits of movement and mental stimulation are undeniable.
The link between these diseases is striking. “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,” explains Jasper Senff, MD, post-doctoral fellow at the Singh Lab. This overlap in risk factors means that preventive efforts can have a cascade effect, decreasing the burden of multiple conditions at once.
If you aren’t sure where to begin, the McCance Center Brain Care Score provides an actionable tool to assess and enhance brain health. Developed by researchers at Mass General Brigham, this score adds in a variety of physical, lifestyle and social factors such as stress management and sleep quality into a 21-point scale that aims to steer healthier choices.
In data from the UK Biobank cohort, for example, a five-point increase in the Brain Care Score translated to a 59% lower risk of dementia in people under 50. The advantages extend through the generations, with seen drops in risk for stroke and dementia even in older individuals.
But there’s also the emotional aspect of prevention. Things like social connectedness and sense of purpose in life may sound a little abstract, but they are deeply powerful. Staying in touch with friends and family, volunteering, or engaging in hobbies that you find rewarding can strengthen your brain health in ways that science has only just begun to grasp.
And don’t overlook sleep a pillar of overall well-being. Sleep deprivation has been associated with higher stress levels and cognitive decline, so it’s a joint priority for anyone wanting to protect their brain. Aim for 7 to 8 hours of good sleep at night, and incorporate activities that can help, like being mindful or reducing screen time before sleeping.
Although the changes needed for 17 risk factors may sound overwhelming, the strength of this research is that it is versatile. You don’t have to do it all at once. Here are four starters: replace processed snacks with fresh fruits, take a brisk walk after dinner, schedule a coffee date with a friend. Every single step you take is a step toward having a healthier brain.
When Dr. Singh notes, “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.” she is spot on. The science is unambiguous: Your decisions matter. And with brain health, even minor adjustments can deliver major outcomes.
So, what’s your next move? Whether it’s putting on your shoes to take that walk, calling that friend or loved one, or making it a priority to get a solid night’s sleep, the first step toward a healthier brain is in your hands. And the best part? You aren’t just safeguarding the future you’re improving your now. Check out the complete list of modifiable risk factors and take control of your brain health today.
