** Aging is inevitable. Cognitive decline, however, may not be.
New research underscores a powerful truth: our daily choices significantly impact brain health as we age.
A comprehensive study published in April 2025 by the Journal of Neurology, Neurosurgery & Psychiatry revealed 17 lifestyle-based risk factors that influence the likelihood of developing stroke, dementia, and late-life depression.
Many of these risk factors are modifiable, giving us more control than ever before over how our brains age.
At Winning Naturals, we’re dedicated to empowering you with natural, sustainable strategies to enhance your well-being. Here’s how you can protect your brain for the long term.
Why Brain Health Matters. The Overlap Between Stroke, Dementia, and Depression
The brain governs memory, mood, and overall quality of life.
Researchers reviewed 59 high-quality meta-analyses and found substantial overlap in the causes of three major neurological conditions.
The findings were striking:
- Approximately 60% of strokes
- 40% of dementias
- 35% of late-life depression cases
can be linked to modifiable lifestyle factors. These statistics are not just numbers; they are opportunities for prevention.
17 Modifiable Risk Factors for Brain Health
The study identifies 17 factors, grouped into three categories, that affect brain health:
Cardiometabolic Health
1. Blood Pressure: Readings above 130/80 mmHg can damage blood vessels, increasing stroke and dementia risk.
2. Kidney Function: A glomerular filtration rate below 60 mL/min/1.73 m² may allow toxin buildup, impacting brain function.
3. Blood Sugar Levels: Fasting plasma glucose of 100 mg/dL or higher can harm blood vessels, raising stroke and cognitive decline risks.
4. Body Mass Index (BMI): A BMI of 25 or above is linked to inflammation, contributing to stroke and dementia.
5. Cholesterol Levels: Total cholesterol over 200 mg/dL can cause atherosclerosis, elevating stroke risk.
6. Smoking: Tobacco damages blood vessels and reduces brain oxygen, increasing risks for all three conditions.
7. Alcohol Consumption: Exceeding 1 drink/day for women or 2 for men can lead to brain shrinkage and higher disease risk.
Lifestyle and Daily Habits
8. Diet: Poor nutrition drives obesity, hypertension, and diabetes, heightening stroke and dementia risks.
9. Physical Activity: Inactivity reduces blood flow and increases inflammation, contributing to cognitive decline and depression.
10. Sleep Quality: Less than 7–9 hours of sleep nightly is linked to amyloid plaque buildup and depression.
11. Pain: Chronic pain alters brain structure, increasing depression and cognitive impairment risks.
Mental and Social Engagement
12. Stress: Chronic stress damages memory and emotional regulation areas, raising depression and dementia risks.
13. Depression: Persistent symptoms alter brain chemistry, increasing dementia and stroke risks.
14. Sense of Purpose: Lack of purpose is associated with higher inflammation and cognitive decline.
15. Cognitive Activity: Limited mental stimulation reduces cognitive reserve, elevating dementia and depression risks.
16. Social Connections: Weak social ties increase isolation, a risk factor for depression and cognitive decline.
17. Hearing Loss: Untreated hearing impairment doubles dementia risk by fostering social isolation.
Practical Steps to Protect Your Brain
Small changes can yield significant benefits. Here are actionable steps to integrate into your routine:
- Monitor Blood Pressure: Aim for below 120/80 mmHg by reducing sodium, managing stress, and staying active.
- Exercise Regularly: Follow the American Heart Association’s recommendation of 150 minutes of moderate aerobic exercise weekly (e.g., walking, cycling). Add strength training to reduce inflammation and support cognition.
- Eat a Brain-Healthy Diet: Embrace a Mediterranean-style diet with leafy greens, fruits, nuts, fish, and olive oil. Limit red meat, sugary drinks, and saturated fats.
- Prioritize Sleep: Aim for 7–9 hours nightly with a consistent schedule and restful environment.
- Manage Stress: Practice mindfulness, deep breathing, or time in nature to lower cortisol levels.
- Stay Socially Active: Maintain strong connections with friends and family to boost mental health and cognitive resilience.
- Find Purpose: Engage in meaningful activities like volunteering to reduce inflammation and enhance brain health.
- Challenge Your Brain: Read, solve puzzles, or learn new skills to build cognitive reserve.
- Address Hearing Loss: Get regular hearing checkups and use hearing aids if needed to prevent isolation and cognitive decline.
Bottom Line
Your brain’s future is shaped by today’s choices.
The 2025 Mass General Brigham study shows that targeted lifestyle changes can significantly reduce the risk of stroke, dementia, and late-life depression.
At Winning Naturals, we’re committed to guiding you toward a healthier, more vibrant life.
Start with one or two of these strategies today to build a foundation for lifelong cognitive health.
References:
1. Singh, S., et al. (2025). Modifiable risk factors for stroke, dementia, and late-life depression: A comprehensive review. Journal of Neurology, Neurosurgery & Psychiatry, 96(4), 321 - 335.
2. American Heart Association. (2024). Physical activity guidelines for Americans. Retrieved from https://www.heart.org/en/healthy-living/fitness
3. Mediterranean Diet Foundation. (2024). Principles of the Mediterranean diet. Retrieved from https://www.mediterraneandietfoundation.org
4. National Institute on Aging. (2024). Cognitive health and older adults. Retrieved from https://www.nia.nih.gov/health/cognitive-health
5. World Health Organization. (2024). Brain health. Retrieved from https://www.who.int/health-topics/brain-health