Brain Health: Know Your Numbers
Mens sana in corpore sano
The human brain is amazing. It’s our supercomputer with a vast and intricate network of complex neural pathways that enable it to store and process an immense amount of information simultaneously. These capabilities extend across cognitive, emotional, and sensory domains allowing for memory, consciousness and self-awareness, regulation of emotions, decision-making, creativity sensory integration, motor control and coordination and unconscious processes like control of heart rate and breathing.
The human brain is also adaptable. This neuroplasticity allows for us to learn new information and skills, recover from injuries, and continuously adapt to changing environments throughout our our life. This adaptability to our environment (and lifestyle) can be up- or down-regulated. And in some cases, brain health can be comprised to the point of dementia, Alzheimer’s disease or stroke.
Although cardiovascular disease and cancer remain the leading causes of death in the United States, stroke and Alzheimer’s disease are number 5 and 7 on the list. Furthermore, 1 in 7 U.S. adults 70 yrs and older have dementia, and it has been argued that dementia is just as costly as heart disease or cancer.
The Brain Care Score
Given the importance of the brain to human life, it is vital that we take care of it. A recent study published in Frontiers in Neurology set out to develop an algorithm to predict risk of dementia and stroke based off the American Heart Association’s risk factors (i.e., Life’s Essential Eight) plus a social-emotional component known to impact brain health.
Physical components: blood pressure, blood sugar, cholesterol and body mass index.
Lifestyle components: nutrition, alcohol consumption, smoking, aerobic activities and sleep.
Social-emotional components: stress management, social relationships and meaning in life.
The researchers derived the Brain Care Score based on data from nearly 400,000 adults aged 40–69 years participating in the UK Biobank, a large-scale biomedical database and research resource containing genetic, lifestyle and health information and biological samples.
These individuals were then followed for about a decade or so (median follow-up of 12.5 years) during which 5,354 new cases of dementia and 7,259 strokes occurred. The results indicated that individuals with a higher Brain Care Score had a lower risk of developing dementia or stroke as they aged. More specifically, a five-point higher score was associated with the following:
What’s Your Brain Care Score?
Take the test here to determine your Brain Care Score.
What’s your score? Remember a five-point increase in total Brain Care Score (e.g., from 0–5 or 10–15) is considered to reflect a substantial improvement in one’s brain health. Here are a few possibilities for achieving a 5-point improvement.
quitting smoking, reducing stress and improving social relationships (visiting family or friends at least once a month)
lowering alcohol consumption (from 4 drinks/week to <1/week or just drinking on special occasions) and lowering blood pressure (from >140/90 mmHg to 120/80 mmHg)
losing weight (from a BMI ≥30 kg/m2 to 18.5–25 kg/m2) and lowering blood sugar (from HbA1c >6.4 to HbA1c <5.7)
Also remember that the human body does not “think” in 5-point increments, so even small changes in these modifiable risk factors can impact brain function and health.
Might be a good time to check on your Framingham Heart Score as well.
Mens sana in corpore sano
As mentioned, the researchers used the American Heart Association risk factors as a starting point for the Brain Care Score. In a press release for the study, senior author and neurologist Dr. Jonathan Rosand of Massachusetts General Hospital and Harvard University stated “What’s good for the brain is good for the heart and the rest of the body.”
Indeed, a healthy lifestyle of physical activity, prudent diet, avoidance of smoking and alcohol, sleep, stress management and positive relationships is a polypill for many health conditions. And, that having a sound/healthy mind in a sound/healthy body (Mens sana in corpore sano) comes from the basic principles of health and wellness preached and practiced by Hippocrates, the father of medicine, and the Ancient Greeks.
