Could a few simple lifestyle tweaks help you dodge some of the most feared conditions of later life? New research says yes—and the benefits may be bigger than you think.
As we get older, many of us worry about our brain health. The spectres of stroke, dementia and late-life depression loom large, especially as we see friends or family members affected.
But what if you could cut your risk of all three, just by making a handful of changes to your daily routine?
That’s the encouraging message from a major new study, which has identified 17 overlapping risk factors for these brain-related conditions.
The good news? Many of them are within your control, and tackling even one can have a ripple effect on your overall health.
The big three: Why these conditions matter
Stroke, dementia and depression are among the leading causes of disability and reduced quality of life in Australians.
The number of people living with dementia alone is expected to triple by 2050. Stroke remains a leading cause of death and long-term disability, while depression in later life can sap joy and independence.
What’s striking is how often these conditions overlap. Having one increases your risk of developing another.
For example, a stroke can trigger depression or a type of dementia caused by damage to blood vessels in the brain. That’s why understanding—and reducing—shared risk factors is so important.
The 17 risk factors: What the research found
Researchers from McMaster University in Canada and the University Health Network in Toronto analysed data from 59 studies published between 2000 and 2023.
Their goal? To pinpoint the risk factors that most strongly influence your chances of developing stroke, dementia or late-life depression.
Here’s what they found:
Four Protective Factors (Lower Your Risk)
- Regular cognitive activities (reading, puzzles, learning new skills)
- Moderate or high levels of physical activity
- A sense of purpose in life
- Low to moderate alcohol intake (less than one drink a day is best)
Eleven Risk Factors (Increase Your Risk)
- High blood pressure (hypertension)
- Kidney disease
- Smoking
- High blood sugar (diabetes)
- Poor or disrupted sleep
- High body mass index (BMI)
- Hearing loss
- Depressive symptoms
- General stress or stressful life events
- Chronic pain
- High cholesterol
Two ‘double-edged’ factors
Diet: A diet rich in vegetables, fruit, nuts, fish and dairy is protective. Diets high in red meat, sugary drinks, lollies and excess salt increase risk.
Social engagement: A large social network is good for your brain; loneliness or isolation is harmful.
Why these factors matter
Many of these risk factors are familiar, but what’s new is the way they overlap. Addressing one can help with others.
For example, cycling or walking not only boosts physical activity but can also lower blood pressure, cholesterol, and blood sugar while providing social interaction if you join a group.
High blood pressure, in particular, stands out as the single most dangerous risk factor. It’s often called the ‘silent killer’ because you may not know you have it until it causes serious problems.
The good news? It’s treatable, and lowering your blood pressure can reduce your risk of dementia by up to 15%, according to a recent study of 34,000 people.
The power of prevention: It’s never too late
You might be thinking, ‘Isn’t it too late for me to make a difference?’ Not at all. While the best results come from starting in your 40s or 50s, research shows it’s never too late to benefit from positive changes. Even small steps can add up.
And you don’t have to tackle all 17 factors at once. Many activities address several at the same time.
For example, joining a tai chi or dance class can boost your physical activity, provide cognitive stimulation, and expand your social circle.
The role of policy and community
While individual action is powerful, experts say we also need broader changes. Government policies that make it easier to eat well, stay active, and connect with others can have a huge impact. Think: better food labelling, more community exercise programs, and support for hearing health.
Practical tips: Where to start
- Get moving: Aim for at least 30 minutes of moderate activity most days. Walking, swimming, gardening, or group classes all count.
- Challenge your brain: Read, do crosswords, learn a language, or try a new hobby.
- Eat for your brain: Focus on veggies, fruit, nuts, fish and dairy. Cut back on processed foods, sugary drinks and red meat.
- Stay connected: Make time for friends, join a club, or volunteer.
- Check your numbers: Have your blood pressure, cholesterol and blood sugar checked regularly.
- Look after your hearing: Get your hearing tested and use aids if needed.
- Prioritise sleep: Aim for 7–8 hours of good-quality sleep each night.
- Manage stress: Try mindfulness, meditation, or gentle exercise.
- Limit alcohol: Less is more when it comes to brain health.
The bottom line
The message from this research is clear: you have more power over your brain health than you might think. By making a few changes—and sticking with them—you can cut your risk of stroke, dementia and depression, and enjoy a healthier, more vibrant later life.
Have you made any lifestyle changes to protect your brain health? What’s worked for you? Share your tips and experiences in the comments below – your story could inspire someone else!
Also read: What’s the difference between heat exhaustion and heat stroke? One’s a medical emergency
