Need another boost of motivation to lose weight, sleep better, improve your nutrition and exercise levels, or cut back on alcohol? You'll be happy to know that they can add up to improve your brain health.
An international study led by researchers at Massachusetts General Hospital's McCance Center for Brain Health has developed a Brain Care Score (BCS) card that allows you to easily sum up what you're doing well and what you could do better. was devised and verified. The payoff is a healthier brain, especially a lower risk of dementia and stroke.
This user-friendly scorecard designed to predict how your current habits will impact your future brain health is apparently the first of its kind, says Harvard University. says Dr. Andrew Budson, a lecturer in neurology at the School of Medicine.
“It is a real achievement that researchers have developed such a scale and completed the first study to determine whether worsening scores on this scale are associated with increased risk of dementia and stroke,” the analysis said. says Dr. Budson, who was not involved. “On the one hand, no one has ever done anything like this before. But on the other hand, we're really wrapping up health elements that everyone has known for years in a new package.”
What does the scorecard include?
The card, called the McCance Brain Care Score, aggregates points from 12 areas: physical, lifestyle, and social-emotional.
Related to physical components
- blood pressure
- Blood glucose level
- cholesterol
- Body mass index (BMI)
The components of lifestyle include:
- nutrition
- alcohol intake
- smoking
- aerobic exercise
- sleep.
Social-emotional factors ask:
- stress management
- social relations
- Meaning in life.
Each answer is given a score of 0, 1, or 2, with a maximum score of 21 total. Higher scores suggest better brain care.
“All of these physical and lifestyle factors can contribute to the risk of dementia to some degree through stroke,” Dr. Budson says. “The lack of risk from stroke is usually related to the fact that a healthy brain is one that uses all its parts. Having healthy relationships and participating in meaningful activities It helps maintain good brain structure and function.”
What did the analysis include?
This study was published online frontiers of neurology The study involved around 399,000 adults aged 40 to 69 (mean age 57, 54% women) who provided personal health information to UK Biobank.
During an average follow-up period of 12.5 years, participants recorded 5,354 new cases of dementia and 7,259 new cases of stroke. Researchers found that participants with higher BrainCare scores at the start of the study had a lower risk of developing dementia and stroke over time.
These threats to our health and independence are taking an alarming and growing toll on the American people. Dementia affects one in seven Americans, and that rate is expected to triple by 2050. Meanwhile, more than 795,000 people in the United States suffer a stroke each year, according to the CDC.
What did the research find?
Each 5-point increase in the BCS rating assigned at the start of the study was associated with a significantly lower risk of dementia and stroke, with the odds varying by age group.
- Participants under 50 years of age at study start For every 5-point increase in BCS score, participants were 59% less likely to develop dementia and 48% less likely to have a stroke.
- Participants were between 50 and 59 years old at the start of the study. For every 5-point increase in BCS score, participants were 32% less likely to develop dementia and 52% less likely to have a stroke.
However, the benefits from these brain diseases appeared to diminish for people aged 59 and older at the start of the study. In this group, each five-point increase in BCS score was associated with an 8% lower odds of dementia and a 33% lower stroke risk. The study authors theorized that some of these participants may have already experienced early stages of dementia, which is difficult to detect until it's advanced.
“We are very relieved that the conclusions of this study are absolutely correct, because all the elements included in that BCS are well-known things people can do to reduce their risk of stroke and dementia. '' says Dr. Budson.
What are the limitations of the study?
However, Dr. Budson points out that the study has some limitations. The UK Biobank fell slightly short of collecting all components of his BCS in the dataset, with questions about the meaning of life missing. That is, scores ranged from 0 to 19 instead of 21. “This is a practical limitation, but it should be recognized that so far no studies exist that validate his 21-point scale in practice that they recommend for use,” he says. .
The analysis also assessed participants' scores at one point in time, rather than multiple points in time, Dr. Budson said. Future research should determine whether improving BCS over time through behavioral and lifestyle changes can lower the risk of stroke and dementia.
How can I play this game at home?
It's obvious that better brain health means a higher score, but the benefits go beyond that. That's because improving the health component of BCS also benefits our overall well-being.
“By improving these factors, people could help not only the brain but also the heart and reduce the risk of cancer,” Dr. Budson added. “These elements definitely improve your psychological health as well, which is definitely an important part of brain health.”
This scale also simply categorizes health factors, making it easier to focus on one or two adjustments without getting overwhelmed.
“Let's say someone's nutrition isn't perfect, and they know that, but they're not going to change their diet, and that's fine. Then they might, for example, do more cardio. “You can decide to stop drinking, stop drinking, and stay healthy. Get the sleep your body needs,” he says.
What changes can you make to improve your brain health?
If Dr. Budson had to choose just one factor to improve brain health, he would focus on meaning in life. “It means generally feeling like your life has meaning or purpose,” he says. To do this, he recommends thinking deeply and quietly about what you want your purpose to be in life, whether you plan to live a long time or only a few years.
“Once you have a purpose, why do you thoroughly evaluate all the other items on the BCS scale and think about what you can do to stay active longer, stay competent and capable longer, and fulfill that purpose? “It gives you meaning and purpose in your life,” he says.
