In a comprehensive review published in the Journal of Neurology, Neurosurgery, and Psychiatry, researchers looked at the biggest Lifestyle factors that can impact risk of Stroke, dementia and late-life Depression. They found 17 (!) of them—many of which we have written about on these pages—that can simultaneously cut risk for these potentially disabling conditions. That’s because while it may appear at times to be unrelated, people who have depression or dementia are at risk for stroke and vice-versa.
By addressing these overlapping risk factors, researchers concluded that we could stack the odds in our favor to live longer, healthier, and with better cognitive function. “This study just really shows how powerful lifestyle and behavioral changes are for age-related brain diseases,” said senior study author Dr. Sanjula Singh, an instructor in neurology at Harvard Medical School.
“Ultimately, we hope that people feel like there’s a hopeful message in here — that there are actually so many things that you can work on, and then not only your risk of stroke is lower, but also of dementia and/or of late-life depression,” Singh added.
Studies have shown that at least 60 percent of strokes, 40 percent of dementia cases and 35 percent of late-life depression cases are not genetically fated but could be prevented or delayed by making better lifestyle choices. Let’s break it down here.
1. Hypertension (High Blood Pressure)
Control your blood pressure. Per New York Times sources, high blood pressure was “the greatest individual risk factor for developing any of the three diseases, in large part because it nearly triples the risk of stroke.” That’s because high blood pressure damages blood vessels, including those in the brain.
Goal: Aim for a blood pressure under 120/80 through Diet, Exercise, Stress reduction, and medications when needed.
2. Diabetes
Manage your blood sugar. Diabetes also harms small blood vessels, and it accelerates cognitive decline. Goal: Eat a balanced, lower-sugar diet rich in fiber and healthy fats, and stay physically active.
3. Physical inactivity
Move your body. Regular physical activity improves blood flow to the brain and reduces inflammation. Goal: Try for at least 150 minutes a week of moderate exercise like brisk walking, swimming, dancing, or Gardening. Keep in mind, however, that any physical activity is better than none.
[Read: It only takes a few minutes a day: A 10-minute exercise snack for healthy aging]
[Read: The big benefits regular exercise brings to longevity]
4. Low social engagement (or Attachment, one of the 7 A’s of SuperAging)
Stay socially connected. Isolation increases the risk of cognitive decline and depression. Goal: Prioritize social activities or professional connections—volunteer, join clubs, take classes, or schedule regular chats or exercise sessions with friends.
[Read: Connections: Forging meaningful relationships later in life]
[Read: Can a robot friend overcome loneliness and isolation? It’s already happening]
[Read: Tech Support: How AI and other technologies can help with social isolation and loneliness]
5. Hearing loss or impairment
Protect and support your hearing. Untreated hearing loss is an often-overlooked risk factor for dementia. Goal: Get regular hearing checks and use hearing aids if needed.
[Read: Apple transforms ear buds into hearing aids — a game changer for the industry (and our attitudes)]
[Read: Can a hearing aid improve your longevity?]
6. Smoking
Quit smoking. Smoking damages arteries, reduces brain oxygenation, and increases inflammation. Goal: If you smoke, seek support to quit. It’s never too late to benefit.
7. Mental Health issues
Treat depression seriously. Chronic depression can physically change brain structures involved in memory and decision-making. Goal: Seek professional help and prioritize activities that bring joy, meaning, and connection.
[Read: Diet and depression: 7 feel-good foods for better mental health (and foods to avoid)]
[Read: 9 expert tips to protect your mental health…and your lifespan]
8. Sleep problems
Prioritize restful sleep. Poor sleep may increase amyloid plaques in the brain, a hallmark of Alzheimer’s disease. Goal: Establish a calming nighttime routine and seek help for sleep apnea or insomnia.
[Read: Foods to help you sleep better (and possibly live longer)]
9. Alcohol use
Drink in moderation—or not at all. Heavy drinking increases risk for all three conditions. Goal: Limit alcohol to no more than one drink per day (or skip it altogether).
10. Low brain stimulation
Flex your mental muscle. Learning new skills builds cognitive reserve, helping the brain cope better with Aging. Goal: Engage in lifelong learning—try puzzles, classes, creative hobbies, or new languages.
[Read: The best exercises to boost your brain health after 60]
11. High cholesterol
Maintain healthy lipid levels. High LDL cholesterol increases risk for strokes and cognitive decline. Goal: Choose more heart-healthy foods like nuts, olive oil, fish, fruits, and vegetables.
[Read: Top foods (including a few surprising ones) to take care of your ticker]
12. Body Mass Index (BMI)
Find your healthy range. Being significantly underweight or overweight raises your risk for poor brain and vascular Health. Goal: Aim for a BMI between about 18.5 and 25. A balanced diet and regular exercise help keep BMI in the optimal range.
13. Kidney disease
Protect your kidneys to protect your brain. Kidney problems can contribute to vascular damage and increase the risk of cognitive decline and depression. Goal: Monitor kidney health with regular blood tests, manage blood pressure and diabetes, and stay well hydrated.
14. Pain
Address chronic pain. Ongoing pain can lead to depression, reduced activity, and impaired brain function. Goal: Manage pain through physical Therapy, healthy movement and diet, appropriate medications, and stress reduction techniques like meditation.
[Read: Top foods to help ease joint pain – and give your overall health a boost while you’re at it]
[Read: The silent threat: chronic inflammation and its impact on health and lifespan]
15. Purpose in life
Cultivate a strong sense of meaning. Research shows that having a clear sense of purpose protects against depression, stroke, and dementia. Goal: Engage in activities that align with your values, whether Volunteering, creative projects, mentoring, or spiritual practices.
[Read: Dear Diary: Here are 6 science-backed health benefits of journaling]
16. Stress
Manage stress effectively. Chronic stress triggers inflammation and accelerates brain aging. Goal: Practice stress reduction techniques like mindfulness, deep breathing, regular exercise, gratitude journaling, and socializing.
[Read: Chronic stress hurts our health and longevity – so what can we do about it?]
[Read: Stress less: How to manage anxiety naturally as you age]
17. Diet
Last, but not least, fuel your brain wisely. A high-quality diet lowers risk for all three conditions. Goal: Follow a Mediterranean-style or MIND diet, rich in vegetables, berries, nuts, legumes, whole grains, fish, and olive oil.
[Read: Be mindful: Top 10 foods to boost brain health and ward off cognitive decline]
If this list of I7 items seems daunting, it helps to note how many of these risk factors are interconnected. Improving one area—like increasing physical activity—can automatically improve several others, such as reducing stress, improving sleep, and managing weight. The beauty of this approach is that small, consistent actions lead to powerful cumulative benefits over time.
We’ve reported a lot on remaining proactive about our health, and this study gives SuperAgers yet another science-backed roadmap for healthy aging. It’s more good news on how better brain health, and Longevity, may be largely within our own control. In a nutshell: Keep moving Stay socially engaged Protect your senses Eat well Sleep well Keep learning Manage stress Seek purpose
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Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
