How healthy is your brain?
Scientists have developed a tool to assess just this, and it could help predict whether you’re at risk of stroke, dementia and depression later in life.
Nicknamed ‘Brain Care Score‘ (BCS), the test assesses 12 modifiable physical, lifestyle and socio-emotional factors.
It looks at things like blood pressure, diet, and whether you smoke or get enough sleep.
The higher your score on the 21-point scale, the better shape your brain is in and the lower your chances of brain disease.
Depending on how you perform in different areas, doctors can point patients to changes they can make to improve their brain health.
Jonathan Rosand, lead developer of the test and co-founder of the McCance Center for Brain Health at Massachusetts General Hospital, said: “The BCS is a simple tool designed to help anyone in the world answer the question, ‘What can I do?’ take better care of my brain?’
“We now have compelling evidence that increasing your BCS is not only likely to make your brain healthier and more resistant to diseases such as dementia and stroke, but also offers hope of protection against depression.
“What’s good for the brain is good for the heart and the rest of the body.”
The BCS measures blood pressure, cholesterol, hemoglobin A1c (blood sugar levels), and body mass index (BMI) to understand someone’s physical health, while also looking at nutrition, alcohol consumption, exercise, sleep and smoking into your lifestyle.
The three socio-emotional aspects refer to relationships, stress management and the meaning of life.
Researchers evaluated data from 363,323 people aged 40 to 69 in the UK Biobank study between 2006 and 2010.
Participants then had follow-up assessments three times over the next 13 years, on average.
The average initial score was 12.
For every positive five-point difference in their BCS from baseline, there was a 59% lower risk of developing dementia and a 48% lower risk of having a stroke among adults aged 50 or younger when they enrolled.
Similar estimates were found for participants ages 50 and 59 (32 percent and 52 percent, respectively), but were lower for those ages 60 and older (8 percent and 33 percent).
When it came to depression, there was a 33% lower risk of mental health problems over the age of 60 and a 27% lower composite risk of late-life depression, dementia and stroke.
The ‘Brain Care Score’ test
SCIENTISTS have created a tool to assess someone’s risk of dementia, stroke and depression.
It involves answering 12 questions, which gives you a score out of 21.
On average, people score 12. Experts say the higher your score, the healthier your brain and the lower your risk of brain disease.
Once you get your score, talk to your doctor about areas you can improve, then take the test again months, years, and decades later.
PHYSICAL HEALTH
1. Blood pressure
- Resting blood pressure greater than 140/90, with or without treatment (rating 0)
- Resting blood pressure 120-139/80-89, with or without treatment (classification 2)
- Resting blood pressure less than 120/80 (classification 3)
2. Blood sugar
- Hemoglobin A1c greater than 6.4 (rating 0)
- Hemoglobin A1c between 5.7 and 6.4 (classification 1)
- Hemoglobin A1c less than 5.7 (classification 2)
3. Cholesterol
- 190 or higher (rank 0)
- No treatment required or less than 190mg/dL (classification 1)
- If cardiovascular disease is present, LDL is in line with the most recent CDC recommendations (rating 1)
4. BMI
- Less than 18.5kg/m2
- 18.5-25kg/m2
- 25-29.9kg/m2
- Greater than 30kg/m2
LIFESTYLE
5. Nutrition
Eating habits – 4.5 servings of fruits and vegetables per day, 2 servings of lean protein per day, 3 or more servings of whole grains per day, less than 1,500 mg of sodium per day, less than 1 liter (36 oz) of sugary drinks (soda, juice, etc.) per week.
- The typical weekly diet does not include at least 2 of the above recommendations (rating 0)
- The typical weekly diet includes 2 or more of the above recommendations (rank 1)
- The typical weekly diet includes 3 or more of the above recommendations (rank 2)
6. Alcohol
- 4 or more alcoholic drinks per week (rating 0)
- 2-3 alcoholic drinks per week (rank 1)
- 0-1 alcoholic drink per week (rank 2)
7. Smoking
- Current smoker (rating 0)
- Never smoked or stayed quiet for more than a year (rating 3)
8. Aerobic activities
- Less than 150 minutes of moderate physical activity or 75 minutes of high-intensity physical activity per week (rating 0)
- At least 150 minutes of moderate physical activity (e.g. walking) or 75 minutes of high-intensity physical activity (e.g. swimming) per week (rating 1)
9. Sleep
- Untreated sleep disorder and/or sleeps less than 7 hours per night (rating 0)
- Treated sleep disorders and gets 7 to 8 hours of routine sleep per night (rating 1)
SOCIAL AND EMOTIONAL HEALTH
10. Stress
- High level of stress that often makes functioning difficult (rating 0)
- Moderate level of stress that occasionally makes functioning difficult (rating 1)
- Manageable level of stress that rarely hinders functioning (rating 2)
11. Social relationships
- I have few or no close connections other than my spouse or children (0 rating)
- I have at least two people, besides my spouse or children, with whom I feel close and with whom I can talk about private matters or ask for help (rank 1)
12. Meaning of life
- I often have difficulty finding value or purpose in my life (0 rating)
- I generally feel that my life has meaning and/or purpose (rating 1)
TOTAL BRAIN CARE SCORE (0-21)
Source: McCance Brain Care Score
When stratifying the results by age, the team found a significant association between baseline BSC and the risk of depression in people under 50.
The researchers found that a five-point increase could be achieved by:
- Quitting smoking
- Reduce stress levels (until someone has no symptoms of tension, restlessness, or anxiety in the last two weeks)
- Improve social connections (engage with family or friends at least once a month)
- Reduce alcohol intake (from four units per week to less than one, or drinking only on special occasions)
- Managing blood pressure (from >140/90mmHg to <120/80mmHg)
- Manage weight (from a BMI ≥30 kg/m2 to a range of 18.5–25 kg/m2)
- Control blood sugar levels (from HbA1c >6.4 to HbA1c <5.7)
Corresponding author Christopher Anderson, chief of stroke and cerebrovascular diseases in the Department of Neurology at Brigham and Women’s Hospital, said: “Dementia, stroke and depression are leading causes of human suffering as we age.
“This study highlights an extraordinary opportunity to prevent the development of these conditions in the first place.”
First author Sanjula Singh, from the McCance Center for Brain Health in the Department of Neurology at Massachusetts General Hospital and Harvard Medical School, added: “There is still much to be learned about which pathways contribute to depression, dementia and stroke. brain in old age.
“Our results emphasize the importance of a holistic view of the brain to better understand the underlying connections between different brain diseases.”
WHAT IS THE NEXT?
Scientists are now looking at whether people who continue to increase their BSC over time by five points or more have a reduced risk of stroke and dementia in the future, compared to those without substantial increases in score.
“Increasingly, data suggests that the risk of a variety of noncommunicable diseases is, to some extent, mediated by modifiable lifestyle changes if made early,” said Dr. Gregory Fricchione, associate chief of psychiatry at Massachusetts General Hospital.
“This research is provocative and hopeful in its implications for combating prevalent illnesses such as depression, which itself is a risk factor for many other illnesses.
“This research reminds us of the interconnectedness of the nervous system with psychosocial and immunological stress, along with the opportunity to reduce vulnerabilities to further brain damage through improvements in the factors described in the BCS.”
The latest findings were published in Frontiers in Psychiatry.
Important tips to lower your score
Just like heart health, brain health can be maintained with lifestyle changes that will help keep you at your best and work to prevent brain disease. Scientists recommend:
- Lowering blood pressure may reduce your risk of stroke by improving your BSC.
- A Mediterranean diet rich in vegetables, fruits and grains can improve brain and heart health.
- Even moderate alcohol consumption can increase your risk of cognitive decline over time.
- Smoking is also harmful to cognition.
- Exercising 150 minutes a week can improve heart and brain health. Finding exercises you enjoy and starting is a great first step.
- Research has shown that getting quality sleep is critical for memory and brain health.
- Reducing stress, through meditation or other means, can improve your overall mental health and reduce your risk of Alzheimer’s and other types of dementia.
- Research has shown that having people you can talk to and learn new things with is good for your brain health.
- Having a sense of purpose can improve brain health at any age.
This story originally appeared on The-sun.com read the full story
