Unlock Your Mind’s Potential: Transformative Lifestyle Shifts for Peak Performance

The prevalent age-associated cerebral disorders globally include stroke, dementia, and late-onset depression, which correlates with cognitive deterioration. These ailments have controllable risk factors such as physical exercises, diet, and cigarette use.

Utilizing these adjustable elements, a Brain Care Score (BCS) can assist in evaluating your brain wellness and the likelihood of prevalent brain conditions (Singh 2024).

The BCS outcomes vary from 0-21 and are founded on:

4 physiological components

• Blood pressure
• Hemoglobin A1c
• Cholesterol
• Body Mass Index (BMI)

5 lifestyle aspects

• Diet
• Alcohol consumption
• Smoking
• Aerobic exercise
• Rest

3 social-emotional variables

• Pressure
• Connections
• Purpose in life

Research collected from over 400,000 individuals in the UK biobank study revealed that each 5-point rise in initial BCS score was linked to a 33% lower risk of late-onset depression and a 27% diminished risk of combined outcomes, including dementia, late-onset depression, and stroke. Ideal outcomes based on BCS standards encompass (Singh 2024):

• Blood pressure below 120/80 mmHg
• Hemoglobin A1C below 5.7%
• Total cholesterol below 190 mg/dL (4.92 mmol/L)
• BMI between 18.5 and 25 kg/m2
• 3 or more of the following:
  • 5 servings of fruits and vegetables daily
  • 2 servings of lean protein each day
  • 3 or more servings of whole grains each day
  • Fewer than 1,500 mg of sodium daily
  • Under 36 ounces of sugar-sweetened drinks (soda, juice, etc.) per week
• Alcohol consumption: 0-1 beverages weekly
• Tobacco use: Never smoked or ceased more than a year ago
• Aerobic activity: At least 150 minutes of moderate physical activity (e.g., walking) or 75 minutes of vigorous physical activity per week
• Rest: 7-8 hours each night
• Stress: Manageable stress levels that rarely hinder functionality
• Social connections: At least 2 individuals aside from a spouse or children, with whom you feel connected and could share personal matters or call for support
• Life purpose: You usually feel your life has significance and/or purpose

Brain Care Score Questionnaire

Essential Takeaways and recommended actions to enhance your BCS (Mass General)

• Manage your blood pressure
  • Only about 25% of adults with elevated blood pressure have it controlled
  • Regulating blood pressure can significantly diminish your risk of dementia and stroke
  • Maintain a healthy weight, limit sodium intake from processed foods, be physically active (e.g., walking, dancing, or cycling regularly), perform weight training to build muscle, restrict alcohol consumption to 0-1 drinks daily, and practice stress management techniques such as deep breathing or meditation to help regulate stress hormones that can elevate blood pressure.
  • Avoid overeating and other detrimental behaviors
• Follow a Mediterranean-style diet and incorporate:
  • Increased leafy greens, at least 1 cup raw or half a cup cooked daily
  • Vibrant fruits & vegetables, for example, avocados, berries, blueberries, broccoli, eggplant, and red peppers
  • Extra virgin olive oil
  • Seafood rich in omega-3 EPA and DHA, such as wild salmon, sardines, cod, mussels, and oysters
  • Nuts, seeds, and beans/legumes, aim for a total of half to one full cup daily, such as almonds, cashews, walnuts, pumpkin seeds, black beans, and lentils
  • Spices and herbs like cinnamon, cloves, nutmeg, turmeric, ginger, and saffron
  • Fermented foods like buttermilk, yogurt, curd, kefir, kombucha, and kimchi
  • Dark chocolate
• Steer clear of alcohol and smoking
• Engage in physical activity
  • At least 150 minutes weekly, but set achievable goals based on your current status
• Ensure quality sleep
  • Prioritize restorative sleep by keeping a sleep journal to analyze your rest patterns and how they influence your daytime alertness
  • Establish a comfortable sleeping environment and maintain consistency with your bedtime and allotted sleep hours
  • Avoid reading, working, or screen time in bed if sleep quality is poor
  • Avoid alcohol, caffeine, and other stimulants within six hours before your bedtime
  • Consider relaxation techniques before sleeping, such as taking a warm bath or practicing mindfulness
• Mitigate stress
  • Meditation or relaxation exercises can help you control your stress responses and reduce their adverse effects
  • Engaging in self-reflection and examining your thoughts, emotions, and actions can assist in managing stress and enhancing brain health
• Foster healthy relationships
• Acquire new skills
• Pursue meaning and purpose in life

The Sustainable Mediterranean Diet

Source: Serra-Majem, Lluís et al. “Updating the Mediterranean Diet Pyramid towards Sustainability: Focus on Environmental Concerns.” International journal of environmental research and public health vol. 17, no. 23, 8758. 25 Nov. 2020, doi:10.3390/ijerph17238758 This article is an open-access publication distributed according to the terms of the Creative Commons Attribution (CC BY) license

References

Singh, Sanjula D et al. “The predictive validity of a Brain Care Score for late-life depression and a composite outcome of dementia, stroke, and late-life depression: data from the UK Biobank cohort.” Frontiers in psychiatry vol. 15 1373797. 23 Jul. 2024, doi:10.3389/fpsyt.2024.1373797 This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY).

Massachusetts General Hospital. Are you interested in enhancing your McCance Brain Care Score?

McCance Brain Care Score.

NPR. It’s possible to lower your risk of dementia. Here’s how to commence. Nov 25 2024.