Study Finds: 17 Lifestyle Changes That Can Help Prevent Dementia, Stroke, and Depression

A groundbreaking study finds that age-related brain diseases like dementia, stroke, and depression, can potentially be prevented or delayed through lifestyle changes. The research, which reviewed 59 scientific studies published between 2000 and 2023, analyzed data from thousands of participants around the world and identified 17 modifiable risk factors under our control.

High Blood Pressure: The #1 Risk Factor

The researchers found that managing blood pressure is the most critical factor. Individuals with blood pressure levels of 140/90 or higher had:

• Double the risk of stroke

• 20% higher risk of developing dementia

• 16% higher risk of depression compared to those with healthy blood pressure levels.

Other Key Lifestyle Factors

In addition to blood pressure, the study highlights several other influential health habits, including:

• Smoking

• Sleep quality

• Blood sugar control

• Regular physical activity

The full list of 17 modifiable factors includes:

• Balanced diet

• Healthy cholesterol levels

• Maintaining a healthy weight

• Proper kidney function

• Protecting hearing

• Managing chronic pain

• Staying socially connected

• Stress management

• Mentally stimulating leisure activities

• Cultivating a sense of life purpose

• Avoiding alcohol

Most of these habits influence more than one health outcome. That means even a small lifestyle change can create a ripple effect, improving multiple aspects of brain and body health.

“It’s Not Genetic Destiny”

Dr. Sanjula Singh, lead researcher from Massachusetts Medical Center and Harvard Medical School, explains: “This is a message of hope — we can control much of our health risk through lifestyle. It’s not just about genetic fate.”

Small Steps Make a Big Difference

Researchers emphasize that you don’t need to tackle all 17 habits at once. Even gradual improvements in just a few areas such as upgrading your diet or adding light exercise, can positively impact blood pressure, sleep quality, and blood sugar regulation.

Dr. Richard Isaacson, a neurologist unaffiliated with the study, adds: “Studies like this can inspire people to make small but powerful changes in their daily lives, leading to better health and quality of life as they age.”