A massive review of 59 studies has revealed 17 key factors that influence your risk of developing dementia, stroke, and depression as you age.
Here are the top takeaways you need to know and why they matter.
High blood pressure is the biggest red flag
Having blood pressure over 140/90 mm Hg more than doubles your risk of stroke and significantly raises the odds of developing dementia and depression.
Regular physical activity, a low-sodium diet, and stress-reduction techniques can all bring those numbers down.
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Watch your blood sugar levels
Elevated blood sugar doesn’t just threaten your pancreas – it puts your brain at risk too.
People with higher blood glucose are more vulnerable to cognitive decline and brain-related conditions.
Staying active, losing excess weight, and cutting down on refined sugars can help.
Maintaining a healthy weight makes a difference
Carrying extra pounds increases the risk for several major illnesses, including brain-related ones.
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Even modest weight loss can improve your brain health over time. Small changes – like eating better and moving more – go a long way.
Quality sleep keeps your brain in shape
Less than seven hours of sleep a night is linked to poorer cognitive outcomes. Sleep helps the brain reset and recover.
To improve sleep, avoid screens and caffeine before bed, and keep your bedroom cool and dark.
Physical activity protects mental function
Exercise isn’t just for muscles – it’s for memory too. Regular movement improves blood flow to the brain, helping protect against both dementia and depression.
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Even light activities like walking can make a measurable difference.
Smoking is a clear brain risk
Tobacco use doesn’t just harm your lungs and heart; it’s a direct threat to brain health.
Quitting smoking – at any age – can significantly reduce your risk of stroke and cognitive decline.
What you eat fuels your brain
A diet rich in vegetables, whole grains, and healthy fats can lower blood pressure, blood sugar, and cholesterol – all of which support a healthy brain.
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Reducing sugar and processed foods is also key.
Staying social matters more than you think
Isolation and loneliness are linked to higher rates of depression and dementia.
Staying connected through friendships, group activities, or volunteering helps strengthen brain resilience.
Keep your brain busy
Mental stimulation is protective. Activities like crosswords, puzzles, and learning new skills challenge the brain and may delay cognitive decline.
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Think of it as a workout for your mind.
Don’t ignore hearing loss
Hearing problems can lead to social withdrawal and reduced brain stimulation, increasing the risk of dementia.
Getting hearing checked and using aids if needed can have a major impact on long-term brain health.
Stress slowly wears the brain down
Chronic stress is toxic for your mind. It raises your risk of depression and impacts brain function.
Finding healthy ways to manage stress – such as meditation, physical activity, or therapy – is essential.
Moderate your alcohol intake
Heavy drinking is harmful to the brain and increases stroke risk.
Keeping alcohol within recommended limits – or choosing to go alcohol-free – can help protect mental function over time.
A sense of purpose protects your mind
People with a strong sense of purpose are less likely to develop depression or dementia.
Whether it’s through work, hobbies, or community, having something to live for strengthens brain health.
Chronic pain can impact your mind
Living with ongoing pain doesn’t just affect your body – it also increases your risk for depression and impacts cognitive wellbeing.
Addressing pain with professional help can improve quality of life and brain function.
Cholesterol levels affect your brain too
High cholesterol is not just a heart concern – it also raises stroke and dementia risks.
Eating better and staying active are reliable ways to maintain healthy cholesterol levels.
Kidney health connects to brain health
Poor kidney function has been linked to a greater risk of dementia and stroke.
Regular checkups and a healthy lifestyle can protect your kidneys – and by extension, your brain.
Depression is both a signal and a risk
Depression may be an early sign of brain disease, but it also raises the risk of developing conditions like dementia.
If you’re experiencing persistent sadness or loss of energy, it’s important to seek support.
This article is based on information from CNN Health.