Doctors reveal the simple trick to slash your dementia risk
- Replies 0
As we age, our thoughts often turn to the health of our minds as much as our bodies. Dementia, a term that encompasses a range of cognitive decline conditions including Alzheimer's disease, is a concern for many in the senior community.
But what if there were simple, everyday actions you could take to significantly reduce your risk of dementia? According to leading experts, there is hope, and it starts with lifestyle choices.
The Lancet commission report has brought to light an encouraging statistic: approximately 40% of dementia cases could be delayed or even prevented by modifying 14 risk factors. This is a game-changer for those of us who have witnessed the impact of dementia on loved ones and fear a similar fate.
Dr. Jonathan Rosand, a neurologist and co-founder of the McCance Center for Brain Health at Massachusetts General Hospital, emphasizes the power of daily habits in maintaining cognitive health.
“You can substantially reduce your risk through the lifestyle choices you make,” said Dr. Rosand.
He and his team have developed a tool called the brain care score, a 21-point scale that assesses various lifestyle factors and their impact on brain health. This score is a practical way to understand and improve the daily habits that contribute to a sharp mind.
The brain care score takes into account a range of modifiable risk factors.
These include diet, alcohol consumption, smoking, sleep, exercise, blood pressure, blood sugar, cholesterol, body mass index, and social and emotional factors such as sense of purpose, stress management, and social connections.
Each factor is assigned a point value, and the higher your score, the better your brain health prospects.
Research has shown that a high brain care score correlates with a significantly lower risk of diseases that affect cognitive function.
A study in Frontiers in Psychiatry found that for every five-point increase in the brain care score, there was a 33% lower risk of late-life depression and a 27% lower composite risk of dementia, stroke, and depression.
Even more encouraging is that these lifestyle changes can make a difference regardless of genetic predisposition.
A study in Neurology showed that individuals with a higher brain care score had a lower risk of brain diseases, including dementia and stroke, even among those with a genetic risk.
“The good news is that if you engage in healthy behaviors, you are much more protected against dementia than if you do not do those things,” advised Dr. Christopher Anderson, chief of the Division of Stroke and Cerebrovascular Diseases at Brigham and Women's Hospital.
He stresses the importance of moving away from the notion of genetic determinism. Instead, we should focus on how impactful healthy choices can be in protecting against dementia.
Kevin Sheth from Yale has also mentioned how the brain score research has helped his own habits. He swapped sweet treats for fruit and added more leafy greens and healthy fat to his eating routine.
To further improve your brain care score, it’s important to manage chronic conditions such as high blood pressure and diabetes. While making the right lifestyle decisions can help, some people still need medication.
Sheth says that, “If we were able to eliminate high blood pressure, we could reduce dementia by orders of magnitude.” However, he recognizes the challenges that people undergo in changing their behaviors–especially as not everyone can afford to buy healthy food all the time.
Instead of focusing on perfectionism, Rosand and Sheth recommend setting your goals to “...have the best score that you can and monitor it over time.”
It’s never too late to prevent health problems. According to Dr. Helen Lavretsky, a physician at UCLA, “The earlier you start, the better.”
Have you tried calculating your brain care score? What changes have you made that have made a difference in your life? Share your thoughts and experiences in the comments below!
But what if there were simple, everyday actions you could take to significantly reduce your risk of dementia? According to leading experts, there is hope, and it starts with lifestyle choices.
The Lancet commission report has brought to light an encouraging statistic: approximately 40% of dementia cases could be delayed or even prevented by modifying 14 risk factors. This is a game-changer for those of us who have witnessed the impact of dementia on loved ones and fear a similar fate.
Dr. Jonathan Rosand, a neurologist and co-founder of the McCance Center for Brain Health at Massachusetts General Hospital, emphasizes the power of daily habits in maintaining cognitive health.
“You can substantially reduce your risk through the lifestyle choices you make,” said Dr. Rosand.
Lifestyle factors significantly impact the risk of developing dementia, with about 40% of cases being preventable or delayable by modifying certain risk factors. Image source: Pexels / Kindel Media.
He and his team have developed a tool called the brain care score, a 21-point scale that assesses various lifestyle factors and their impact on brain health. This score is a practical way to understand and improve the daily habits that contribute to a sharp mind.
The brain care score takes into account a range of modifiable risk factors.
These include diet, alcohol consumption, smoking, sleep, exercise, blood pressure, blood sugar, cholesterol, body mass index, and social and emotional factors such as sense of purpose, stress management, and social connections.
Each factor is assigned a point value, and the higher your score, the better your brain health prospects.
Research has shown that a high brain care score correlates with a significantly lower risk of diseases that affect cognitive function.
A study in Frontiers in Psychiatry found that for every five-point increase in the brain care score, there was a 33% lower risk of late-life depression and a 27% lower composite risk of dementia, stroke, and depression.
Even more encouraging is that these lifestyle changes can make a difference regardless of genetic predisposition.
A study in Neurology showed that individuals with a higher brain care score had a lower risk of brain diseases, including dementia and stroke, even among those with a genetic risk.
“The good news is that if you engage in healthy behaviors, you are much more protected against dementia than if you do not do those things,” advised Dr. Christopher Anderson, chief of the Division of Stroke and Cerebrovascular Diseases at Brigham and Women's Hospital.
He stresses the importance of moving away from the notion of genetic determinism. Instead, we should focus on how impactful healthy choices can be in protecting against dementia.
Kevin Sheth from Yale has also mentioned how the brain score research has helped his own habits. He swapped sweet treats for fruit and added more leafy greens and healthy fat to his eating routine.
To further improve your brain care score, it’s important to manage chronic conditions such as high blood pressure and diabetes. While making the right lifestyle decisions can help, some people still need medication.
Sheth says that, “If we were able to eliminate high blood pressure, we could reduce dementia by orders of magnitude.” However, he recognizes the challenges that people undergo in changing their behaviors–especially as not everyone can afford to buy healthy food all the time.
Instead of focusing on perfectionism, Rosand and Sheth recommend setting your goals to “...have the best score that you can and monitor it over time.”
It’s never too late to prevent health problems. According to Dr. Helen Lavretsky, a physician at UCLA, “The earlier you start, the better.”
Have you tried calculating your brain care score? What changes have you made that have made a difference in your life? Share your thoughts and experiences in the comments below!
