17 factors affecting your risk for dementia, stroke and depression

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Over 55 million people worldwide suffer from dementia, and it is expected to almost triple by 2050. Stroke death It’ll be doubled The same year, and 10% to 20% Depression in adults experiences depression in later years.

The numbers are impressive, but there is growing evidence that many of these cases may not be genetically treated, but addressing health factors within our controls can generally be delayed or prevented entirely.

Large-scale cases have shown that at least 17 factors contribute to dementia, stroke and later depression. Reviews released on Wednesday Journal of Neurology, Neurology, and Psychiatry.

Addressing 17 factors can reduce the risk for people in all three conditions. These factors are not in important order:

“This study really shows how powerful lifestyle and behavioral changes can be for age-related brain disease,” says Dr. Sanjura Singh, a neurology instructor at Harvard Medical School and a lead investigator at the Brain Care Institute at Massachusetts General Hospital.

“In the end, I hope people feel that there is a hopeful message here. There are actually so many things you can tackle, not only is there a low risk of stroke, but there is also the risk of dementia and later depression,” Singh pointed out.

In the past, research, tools, or risk prediction models have typically focused on these conditions individually. “From a human perspective, that doesn’t make much sense,” Singh said.

Ideally, people don’t want to develop these conditions, she added, so the research team wanted to find shared risk factors, allowing people to use the same tool to achieve multiple goals.

The authors reviewed 59 meta-analyses (synthesis of data from multiple similar studies) published between 2000 and 2023, investigating the effects of modifiable risk factors on stroke, dementia, and/or slow-living depression in adults diagnosed with these conditions.

All 17 factors were shared in at least two conditions, but the study found that they were shared in at least two conditions, but there was no meta-analysis on the relationship between later depression and 11 health measures.

Of all measures, blood pressure had the greatest effect. a Normal blood pressure levels mercury of more than 80 mm or less than 120 mm Hg. People with levels above 140/90 mm Hg were more than twice as likely to suffer a stroke, a 20% chance of developing dementia, and an over 16% chance of experiencing depression.

Other influential factors were smoking, sleep, physical activity and blood sugar levels.

Based on personal concerns such as dementia, stroke and depression, “it’s important to group all of these together. I think different levels of motivation will lead to behavioral change,” said Dr. Richard Isaacson, a preventive neurologist and director of research at the Institute for Neurodegenerative Diseases in Florida. Isaacson was not involved in this study.

“This kind of data research helps people make meaningful changes in their daily lives,” Isaacson added.

If 17 items look overwhelming, then look at some items as a menu with a selection and work through the list over time, Singh said. He knows these factors overlap too, she said — if you’re improving your diet and exercise, for example, you’re probably improving some of the things on that list, such as blood pressure, blood sugar, sleep, cholesterol, etc.

Don’t know what to choose? Here’s how to deal with what experts say are some of the most important determinants of dementia, stroke and depression:

Lower hypertension: High blood pressure means low blood flow to the brain. This has a direct relationship with stroke and dementia, but is also linked to depression by reducing neurotransmitters in the brain, Isacson said.

To deal with high blood pressure, experts say levels can be checked on machines at drugstores, doctors or at home devices. Lower your salt intake And get Enough potassium It is important to reduce blood pressure, exercise, lose excess weight, manage stress, and see sleep experts in case of sleep apnea. Your doctor can determine whether you need medication or not.

Stop smoking: Smoking has five actions you can take right now. This involves identifying triggers, learning from recurrence, using helplines and apps, and talking to a doctor who can help you devise treatment plans.

Improve your fitness: For physical activity, know that every amount is better than none. The World Health Organization also has guidelines for the type, frequency and duration of exercise required for age.

Get plenty of sleep: Elderly people are needed At least 7 hours Sleep every night. Keeping your room cool, quiet and dark will ensure good night’s rest. Do not drink alcohol or caffeine in the next few hours before going to bed. Limit the screen time at night. I have a bedtime routine.

Adjusts blood sugar levels: Exercise, weight management, and a healthy diet with sophisticated carbohydrates and sugars can also help maintain healthy blood sugar levels.

Findings from the latest research inform you of existing brain care scores developed at the McCance Center for Brain Health at Massachusetts General Hospital in 2023, helping you measure and manage the risk of dementia or stroke without medical procedures.

A 21-point score refers to how a person carries fares against 12 health-related factors related to the physical, lifestyle and social-emotional components of health. To this list, new research will add pain, depressive symptoms, hearing loss, cognitive activity and kidney disease.

Researchers behind the score expect the updated version to be released later this year. For now, you can take The current edition is here.