Dementia Risk and Lifestyle Changes

Lauren Sprague understands the anxiety that comes with worries about dementia. Her father experienced a stroke during her teenage years, which led to a gradual decline into memory loss and dementia. He passed away at the age of 63.

“Since I was 16, I’ve kind of lived with this fear—wondering if today could be the day I face the same fate as my dad,” Sprague shared. “It’s a heavy burden to carry.”

She has also expressed concern for her children, worrying every day that she might end up in a similar situation.

In her quest for answers, Sprague consulted Dr. Jonathan Rosand, a neurologist at Massachusetts General Hospital. He recalled receiving frequent inquiries from patients: “What can I do to care for my brain and avoid the fate of my family members?”

Rosand informed her that adopting healthier daily habits—covering everything from nutrition to exercise—could significantly lower the risk of dementia. He pointed out that these adjustable risk factors may account for at least 40% of dementia cases.

A recent global committee of experts suggests that approximately 40% to 45% of dementia cases might be preventable or delayable by addressing 14 key risk factors, which include:

• Physical inactivity
• Smoking
• Excessive alcohol consumption
• Air pollution
• Traumatic brain injury
• Hearing loss
• Untreated vision loss
• High blood pressure
• Diabetes
• Obesity
• Low education levels
• Social isolation
• High cholesterol
• Depression

Rosand emphasized that many people believe they are destined for dementia if it runs in their family, but he insists that proactive steps can be taken.

While the importance of exercise and diet is widely known, Rosand’s team has developed a new resource to help people understand which specific changes might be beneficial. It starts with a straightforward online questionnaire known as the Brain Care Score.

This score serves as a user-friendly tool that outlines various modifiable risk factors related to dementia, stroke, and depression.

“The Brain Care Score guides us through identifying habits that affect brain health,” Rosand explained.

Your score improves with healthier habits, and it allows you to choose which areas to focus on. Rosand shared that it offers a sense of empowerment and direction for those looking to make changes.

A pivotal study published in June 2025 found that a five-point increase in the Brain Care Score correlates with a 43% reduction in heart disease risk and a 31% lower incidence of common cancers such as lung, colorectal, and breast cancer.

This indicates that what benefits the brain also positively impacts overall bodily health.

For Sprague and her husband, Scott, their journey began in the kitchen. They incorporated more greens into their meals and reduced processed foods, which boosted her score by one point. They now spend more time outdoors, enhancing both fitness and stress relief, which could add another two points. Sprague also dedicates time to singing and creating, enriching her life while contributing an additional two points to her score.

“The Brain Care Score provided me with the guidance I needed,” Sprague remarked. “What’s fantastic is that it’s customizable, allowing for personal nuance.”

Rosand hopes this initiative can empower many. “The core message we want to share with the Brain Care Score is that it’s about each of us. Anyone looking to take proactive steps has the power to do so—it’s in your hands,” he concluded.