A recent Harvard study emphasises the link between cardiovascular health and brain function, illustrating how both organs work together to ensure long-term wellness.

Findings presented in the Journal for Neurology, Neurosurgery and Psychiatry list 17 recurring factors causing dementia, stroke, and late-life depression.

The researchers compiled their findings into a 21-point Brain Care Score so that patients can easily track their brain health across multiple dimensions.

Chronic illnesses and cognitive factors studied for impact

Researchers compiled overlapping risk factors identified from previous studies connected to these three conditions, and identified modifiable factors by gauging the impact of each factor upon aging and quality of life.

The varied factors analysed for the study include blood pressure, kidney disease, cholesterol, hearing loss, fasting plasma glucose, alcoholism, smoking, stress, sleep, exercise, and social interactions.

Increased blood pressure and kidney disease were found to have the worst impact, while physical activity and mindful leisure time were associated with a lower risk of illness.

Sanjula Singh, principal investigator at the Brain Care Labs at Massachusetts General Hospital, stated that, “Our study identified 17 modifiable risk factors shared between stroke, dementia, and/or late-life depression, emphasizing that there are many different steps individuals can take to lower their risks for these age-related brain diseases.”

Here are the 17 risk factors you need to keep an eye on for a healthier retirement, with easy steps to achieve the same:

  1. Blood pressure - Increased blood pressure damages the blood vessels in the brain tissue.

  2. Kidney disease - Buildup of toxins and fluid imbalance can cause nerve injury in the brain.

  3. High LDL cholesterol - Plaque buildup is known to cause strokes, linked to high cholesterol levels.

  4. Diabetes - Body fat and obesity is linked to loss of neurons necessary for healthy brain function.

  5. High fasting sugar - Even pre-diabetes can damage blood vessels in the hippocampus.

  6. Obesity - Fat and related metabolic changes are a major risk factor, leading to other conditions like diabetes, hypertension and sleep disorders.

  7. Alcoholism - Immoderate alcohol consumption affects mood levels and shrinks grey matter.

  8. Smoking - A known risk factor for blood clots, increased blood pressure, and reduced blood and oxygen flow, smoking worsens cardiovascular health

  9. Stress - Increased stress levels can lead to incidences of coronary heart disease and stroke.

  10. Unhealthy diet - Refined foods high in sugar content and fats and lacking in fruits and vegetables is associated with risk of heart disease

  11. Poor sleep habits - Lack of enough sleep can cause obesity, diabetes, and high blood pressure, increasing, by limiting rest required for bodily repair.

  12. Lack of physical activity - Lack of attention given to fitness is associated with risks of obesity as well as high cardiovascular mortality

  13. Hearing loss - Auditory function is dependent on cardiovascular health and cognition, linked to unobstructed blood circulation

  14. Chronic pain - Pain can initiate the release of stress hormones, which may further encourage physical inactivity, linked to risk of diabetes and heart disease

  15. Social isolation - Lack of meaningful human connection is known to affect cognition and increase risk of depression

  16. Lack of purpose - Not having goals to pursue may cause mental decline.

  17. Depression - If left untreated, debilitating mental health may cause memory loss and increase risk of strokes.

Better sleep, more physical activity, and timely treatment are key

Addressing even one of these factors through better lifestyle habits can help a person potentially tackle all three conditions.

While genetic makeup does play a role, the study underlines the fact that a healthy lifestyle coupled with timely treatment of medical issues can significantly improve quality of life and slow down the effects of aging.

Prioritising both physical and mental well-being through a few key lifestyle changes can help keep these diseases at bay to a large extent.

Getting 7-8 hours of sleep on a daily basis, along with making physical fitness part of your routine can really shift the needle in your favour by decreasing the risk of heart disease and depression.

A healthy diet composed of green leafy vegetables, low on sugar and fats, along with regular medical checkups and treatment for those suffering from related medical conditions, can also significantly improve overall health by helping track progress.

Further, being mindful of stress levels and practising yoga and meditation can enhance cardiovascular health.