Nobody hands you a brain health checklist when you turn 40.
Here's the checklist I wish every 40-year-old received:Get your blood pressure checked and managed
↳ Hypertension in midlife is one of the strongest predictors of dementia later
↳ Target: below 130/80
Check your hearing
↳ Hearing loss is the #1 modifiable risk factor for dementia
↳ Get a baseline audiogram at 50, earlier if you notice changes
Check your vision
↳ Newly recognized risk factor as of 2024
↳ Untreated vision loss increases dementia risk by 47%
Check your vitamin D level
↳ Midlife levels predict brain health decades later
↳ 42% of adults are insufficient
Know your lipid numbers
↳ Not just total cholesterol. ApoB and LDL-C matter for brain health
↳ High LDL is now a Lancet Commission risk factor for dementia
Screen for sleep apnea if you snore
↳ Untreated sleep apnea accelerates cognitive decline
↳ Most cases are undiagnosed
Exercise 150+ minutes per week
↳ Include some vigorous activity
↳ Resistance training 2-3x per week
Stay socially connected
↳ Social isolation is an independent risk factor
↳ Loneliness physically changes brain structure
Manage stress and treat depression
↳ Both are modifiable risk factors
↳ Chronic cortisol is neurotoxic
Limit alcohol. Prioritize sleep.
↳ Every drink has a measurable effect on brain volume
↳ 7-8 hours of sleep activates your brain's waste clearance system
This isn't a wellness wish list. Every item on here is backed by the Lancet Commission's 2024 review of the evidence on dementia prevention.
45% of dementia cases may be preventable.
Prevention starts in midlife. Not at 70 when symptoms appear.
Print this. Share it with someone who just turned 40. Put it on your fridge.
Your future brain will thank you.
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