6 factors that reduce the risk of stroke in the brain, dementia and depression

We will first give you the bad news.

Research shows that 48% of women and 36% of men will suffer a stroke or develop dementia or depression at some point in their lives.

The good news is that a new study says you can significantly control the risk of developing one or more of these conditions by making some simple changes.

At least 60% of the stroke in the brain, 40% of dementia and 35% of late life depression can be attributed to modifiable factors-and while these conditions appear unrelated, there is a startling amount of overlap.

“Dementia, stroke and late life depression are connected and intertwined, so if you develop one of them, there is a considerable chance you can develop another in the future,” said lead author Jasper Senff, a doctoral associate at Massachusetts General Hospital, in a press release.

“And because they share these overlapping risk factors, preventive efforts can lead to a decrease in the incidence of more than one of these diseases, which offers an opportunity to reduce the burden of age -related brain diseases at the same time.”

Here are the six factors:

Alcohol consumption

Booze has become a controversial theme in the sphere of health.

On the one hand, the general surgeon has warned that any amount of alcohol increases the risk of some cancers.

On the other hand, experts like Dan Buetttner say drinking one to three glasses of wine is one of the secrets of the longevity of blue areas in the world.

When it comes to brain health, this new study shows that low to moderate alcohol intake is useful, perhaps because alcohol plays a role in one of the other risk factors – social connection – thus overcoming the risks of physical health.

Brain

Games, puzzles and crucifixes have been shown to reduce the risk of madness, as does a second language reading or teaching.

The idea is that everything that gives your mind a little a workout will keep you sharp well in your twilight years.

Diet

The carnivorous diet can be the most trendy thing when it comes to losing weight now.

But when it comes to brain health, the Mediterranean diet – which relies heavily on vegetables, fruits, milky, fish and nuts – seems to be the clear winner.

drill

In accordance with previous findings – AKA what everyone already knows – moderate to high physical activity was found to be another modifiable risk.

Other studies have shown that only 150 minutes of moderate physical activity per week can reduce your risk of mortality of all causes by 31% compared to any physical activity.

This can be something as simple as doing a quick walk or a yoga class. For bonus brain health points, bring a friend!

Companion

Rumors are true: people need people.

In our increasingly virtual world, it is important to continue your “social ability” and prioritize real relationships and face -to -face interactions.

Studies show that people with more social ties have better memory, sharper thinking and a lower risk of dementia.

Regular interaction keeps your mind engaged, reduces stress and even increases chemicals and feels good like oxytocin and dopamine.

Sense

In Okinawa, Japan, locals call it “Ikigai ” – translated as” reason to be “. In Nicoya, Costa Rica, it is known as” Plan de Veda “or” Life Plan “.

In both regions, people with a strong sense of goal not only live longer, but stay mentally sharp in old age.

Scientists think it works by reducing stress, encouraging social ties and giving people a reason to get out of bed every morning – adding literally to years in their lives.

Some of the other modifiable risk factors mentioned in the study include high blood pressure and blood sugar levels, excess weight, cholesterol, eating a lot of red or processed meat, smoking, loneliness, stress and sleep disturbances.

You don’t have to treat them all right away, but researchers notice that making some minor changes – especially in middle age – can make a big difference.