Maintaining brain health and reducing the risk of dementia and Alzheimer’s disease have become critical concerns for aging populations worldwide. Emerging research from experts at Mass General Brigham highlights how modest lifestyle changes can make a significant difference. One tool at the forefront of this effort is the Brain Care Score, developed to help individuals evaluate and improve their cognitive health through manageable actions.
Dr. Sanjula Singh, a neurologist at Mass General Brigham, explains that the Brain Care Score is a simple, 12-item questionnaire that assesses various factors tied to the risk of dementia, stroke, and late-life depression. These factors encompass physical health, lifestyle behaviors, and social-emotional wellbeing, providing a holistic view of brain health that goes beyond genetic predispositions.
One of the most critical and modifiable risk factors included in the score is blood pressure. Even mildly elevated blood pressure levels significantly increase dementia and stroke risks. Taking steps to control blood pressure—such as using medication, reducing salt intake, and increasing physical activity—can dramatically lower these risks. Dr. Singh recommends having an at-home blood pressure monitor to keep regular track of one’s levels, making it easier to manage and adjust lifestyle accordingly.
Physical activity itself plays an essential role in maintaining cognitive health. By improving blood flow, reducing inflammation, and encouraging the growth of new neural connections, exercise supports brain plasticity. Studies show that as little as 30 minutes of brisk walking on most days correlates with enhanced memory and slower cognitive decline over time. Importantly, physical activity doesn’t have to be intensive; consistency is key.
Another often overlooked component of brain health is maintaining strong social connections. People who engage regularly with family, friends, and community tend to have lower rates of dementia and stroke. Social interaction provides emotional support, reduces stress, and keeps the brain mentally active, all of which protect cognitive function.
Dr. Singh advises viewing the Brain Care Score’s factors like a menu, letting individuals choose which habits to focus on based on their preferences and lifestyle. She notes that improving one area might naturally lead to positive changes in others— for example, increasing exercise might reduce stress and encourage healthier eating, leading to better blood pressure and cholesterol levels.
Starting brain care early, ideally in your 40s or 50s, yields the most dramatic benefits, but it’s never too late. Adapting behaviors and actively working on these modifiable factors can improve brain health outcomes at any age.
The Brain Care Score includes critical lifestyle elements such as diet, alcohol consumption, smoking habits, aerobic exercise, and quality sleep. It also evaluates socio-emotional factors like stress management, social engagement, and a sense of life purpose. These domains reflect a comprehensive approach that addresses both physical and psychological contributors to brain aging.
In large-scale studies, higher Brain Care Scores were significantly associated with reduced incidences of dementia and stroke. For example, among adults younger than 50, a five-point increase in the score corresponded to a substantial 59% lower risk of dementia and a 48% lower risk of stroke. This demonstrates the power of cumulative lifestyle changes in altering disease trajectories.
Brain health is deeply interconnected with cardiovascular function. Managing cholesterol, maintaining a healthy weight, and monitoring blood sugar levels support both heart and brain. The Brain Care Score’s inclusion of body mass index, hemoglobin A1c, and cholesterol measures helps people focus on these interconnected areas.
In conclusion, brain health is something everyone can influence. Using practical tools like the Brain Care Score enables people to identify areas needing improvement and track progress. Through manageable daily habits—such as exercising, controlling blood pressure, nurturing social ties, and managing stress—we can reduce the risks of dementia and stroke, preserving memory and cognitive function longer into life.
