Your brain health isn’t a matter of luck. New research from Mass General Brigham identifies 17 ways to protect your cognitive future.
Why it matters
Daily choices dictate your healthspan. You can influence these outcomes. Modifiable lifestyle factors link to 60% of strokes, 40% of dementias, and 35% of late-life depression cases.
How it works
The researchers reviewed 59 meta-analyses to rank risks by disability-adjusted life years (DALYs), which measure years of life lost to illness, disability, or early death.
By the numbers
The study defines high-risk targets for immediate intervention:
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Blood Pressure: Over 130/80 mmHg.
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Fasting Glucose: 100 mg/dL or higher.
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BMI: 25 or higher.
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Total Cholesterol: 200 mg/dL or higher.
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Kidney Health: GFR below 60 mL/min.
Click the image to download this infographic.
The 17 Factors
Risks fall into four categories:
- Cardiometabolic: Blood pressure, kidney function, glucose, BMI, and cholesterol.
- Habits: Smoking, alcohol, diet, exercise, sleep, and pain management.
- Emotional: Stress levels, depressive symptoms, and life purpose.
- Engagement: Cognitive activity, social engagement, and hearing loss.
Your brain health targets
Reference guide based on Mass General Brigham research (2025)
| Metric | Target Goal | Why It Matters |
|---|---|---|
| Blood Pressure | < 120/80 mmHg | Prevents vascular damage to brain tissue. |
| Fasting Glucose | < 100 mg/dL | High sugar levels damage cognitive nerves. |
| Cholesterol | < 200 mg/dL | Reduces risk of stroke and arterial blockages. |
| BMI | 18.5 – 24.9 | Lowers systemic inflammation. |
| Sleep | 7 – 9 Hours | Clears amyloid plaques (Alzheimer’s markers). |
| Activity | 150 min/week | Aerobic + Strength training boosts resilience. |
| Hearing | Baseline Test | Correcting mild loss halves dementia risk. |
Go deeper
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The Silent Threat: Mild hearing loss doubles dementia risk. Early use of hearing aids is a high-impact intervention.
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Muscle Protection: Strength training reduces neuroinflammation and slows amyloid plaque accumulation linked to Alzheimer's.
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Dietary Specifics: Focus on leafy vegetables, nuts, fish, and olive oil. Cut red meat, sodium, and sugar-sweetened drinks.
The bottom line
You don’t need to overhaul your life today. This week, pick one factor, like a hearing screening or a sodium-free meal.
Protect your hearing to preserve your brain health
Age-related hearing loss doesn't mean losing your social world or increasing your risk of dementia. Our free 15-minute hearing screening will help you:
- Understand your current hearing health
- Prevent communication barriers
- Stay engaged with loved ones
- Maintain your quality of life
Schedule your free screening today and rediscover the sounds that matter most.
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