17 Lifestyle Risk Factors for Dementia, Stroke and Depression – Evidence-Based Advice from a Registered Dietitian

Introduction

A new scientific review (Senff et al., 2025) analysed nearly 60 meta-analyses and identified 17 modifiable lifestyle risk factors that influence the development of dementia, stroke and late-life depression.

At Galway Nutrition & Therapy Clinic, our mission is to provide science-based nutrition advice from a CORU registered dietitian and qualified nutritionist in Galway, helping clients take action that truly supports long-term brain and vascular health.

The 17 Modifiable Risk Factors

According to the review, the factors influencing risk include:

Alcohol consumption
High blood pressure
Body mass index (BMI)
Blood glucose control
Cholesterol levels
Diet quality
Physical activity
Sleep quality
Smoking
Stress
Social engagement
Mental stimulation (puzzles, learning, reading)
Hearing loss
Kidney function
Chronic pain
Depressive symptoms
Purpose in life

Evidence-Based Guidance from a Registered Dietitian

As a qualified nutritionist and CORU registered dietitian, I recommend practical, everyday changes that research shows can lower risk:

Nutrition for vascular health:
Build a balanced plate with vegetables, fruit, wholegrains, oily fish, nuts, seeds and legumes. Reduce salt, sugar and processed foods.
Movement matters:
At least 150 minutes of moderate exercise per week, plus two strength sessions, supports both muscle and brain health.
Sleep and stress:
Consistent sleep (7–9 hours) and stress reduction practices (breathing, mindfulness) protect brain and vascular function.
Stay engaged:
Maintain social connections and keep the brain active with reading, puzzles or learning new skills.

Why Work with a Registered Dietitian?

Unlike general “nutrition advisors,” dietitians are regulated health professionals. Working with a CORU registered dietitian and qualified nutritionist in Galway means your care is grounded in:

A minimum of 4 years of accredited training.
Continuous professional development.
Evidence-based clinical practice.
A professional code of conduct.

Read more about our approach on the About page.

Useful Resources

Conclusion

Protecting your brain health means protecting your heart and circulation. By addressing these 17 lifestyle factors, you may lower your risk not just of dementia, but also stroke and late-life depression.

At Galway Nutrition & Therapy Clinic, we provide individualised, dietitian-led support to help you make sustainable changes that improve your health today and protect your future.