Do You Live a Memory-Saving Lifestyle? Here’s How to Find Out…

Imagine having the ability to peer into the future of your brain health—a simple score that reveals your risk of developing dementia and offers a roadmap to prevention. It may sound like science fiction, but researchers have developed a groundbreaking tool called the LIBRA index, designed to assess lifestyle choices that could significantly impact cognitive decline. Could this test unlock the secret to a sharper mind for years to come? Let’s dive into the science behind LIBRA and what it means for your brain’s future.

Key Takeaways

• Lifestyle Matters: Scientists estimate that up to 50% of Alzheimer’s cases worldwide could be influenced by modifiable lifestyle factors, meaning that making better health choices could delay or even prevent dementia.

• The LIBRA Test Scores Your Risk: The LIBRA index assigns scores to 12 risk factors—including diet, exercise, and mental stimulation—to assess a person’s likelihood of developing dementia. A higher score means a greater risk.

• Early Intervention is Key: Studies show that a one-point increase in the LIBRA score correlates with a 19% higher risk of dementia, emphasizing the importance of adopting brain-healthy habits as early as possible.

Scientists Reveal 12 Habits That May Delay or Prevent Dementia

The science is clear that healthy lifestyle choices can prevent or at least delay the onset of dementia. Now, researchers are assessing whether a simple lifestyle scoring system could identify areas where people can make positive changes in their daily lives that can help them stay in good mental shape. The test is called LIBRA.

Scientists have calculated that modifiable risk factors might account for between a third to one-half of all Alzheimer's cases worldwide. What’s more, they estimate that a risk factor reduction of ten to 25 percent might prevent up to three million cases of the disease.

With this large impact in mind, they designed a test called the Lifestyle for Brain Health Index (LIBRA), featuring twelve risk factors to assess a middle-aged and older individual's potential for preventing dementia through better lifestyle choices. How does it work? Let’s take a closer look...

LIBRA’s Twelve Risk Factors 

The modifiable factors in the LIBRA index include:

1. Excess alcohol consumption
2. Smoking
3. Physical inactivity
4. Low cognitive activity
5. Obesity
6. Poor Diet
7. Heart disease
8. High blood pressure
9. High cholesterol
10. Diabetes (type 2)
11. Chronic kidney disease
12. Depression

Each factor in the index is weighted according to its importance to dementia risk.

For instance, positive factors such as performing regular cognitive activities like reading or solving puzzles is scored at -3.2, adherence to a Mediterranean diet at -1.7, and low to moderate alcohol intake at -1.0. Negative factors such as depression and obesity are scored at +2.1 and +1.6, respectively. The overall score covering all 12 factors can range from -2.7 (extremely low risk of Alzheimer’s) to +12.7 (extremely high risk of Alzheimer’s).

Each Uptick Raises Dementia Risk

Researchers published the results of the first study in 2017. The study included 949 participants aged 50 to 81. After a 12 to 16-year follow-up, LIBRA was able to identify the future risk of both dementia and cognitive impairment. More specifically, a one-point increase in the LIBRA score related to a 19 percent higher risk for dementia and a nine percent higher risk for cognitive impairment.

Later the same year, a larger study included 9,387 dementia-free participants aged 55 to 97. Researchers followed this group for seven years. They found that a higher LIBRA score led to a greater incidence of dementia for people aged up to 79. However, the LIBRA score made no difference once a person reached the age of 80.

Further studies followed that also confirmed the validity of LIBRA. The most recent study was published in the journal Neurology in September.

Poor Choices Harm the Brain –Especially in Men

For this study, the research team divided 4,164 participants with an average age of 59 into three groups: low risk (average score of -1.47); medium risk (average score of 1.20), and high risk (average score of 4.6).

Each participant took memory and thinking skill tests and had brain scans to look for signs of white matter lesions and small blood vessel disease, both of which are seen in patients who go on to develop dementia. They also measured brain volume in both white and gray matter. The researchers found that people in the high-risk group had higher volumes of brain lesions, 1.27 ml compared to 0.48 ml for those in the lowest risk group.

The high-risk group also had lower scores on two tests of thinking: information processing speed and executive function and attention. Only in men, however, were associations found between higher LIBRA scores and lower volumes of grey matter, as well as lower scores on tests of memory.

Researchers Excited by Trial Results

Senior author Dr. Sebastian Köhler of Maastricht University in the Netherlands has been involved in all of the LIBRA studies. He explained the importance of the research, saying, “Dementia risk scores might be useful to help identify people at higher risk of dementia earlier so that potential lifestyle factors can be addressed earlier and monitored more closely. “Our study found that a substantial proportion of brain changes might be attributable to risk factors that can be modified. More research is needed to confirm these findings and determine why there were differences between men and women.” Dr. Köhler goes on to say, “It’s exciting that a simple test score may indeed be an index of brain health.” If you’re interested in taking a version of the LIBRA dementia assessment test that’s available to the public, you can find it here.

Summary

Scientists have long recognized that healthy lifestyle choices can reduce the risk of dementia, but now, research has introduced a scoring system called the LIBRA index to quantify that risk. LIBRA evaluates 12 modifiable factors—such as diet, exercise, and mental activity—to estimate an individual’s likelihood of developing dementia. Studies show that small increases in the LIBRA score correlate with a significantly higher risk of cognitive decline. While early lifestyle interventions can make a difference, the findings also reveal unique risks for men. Researchers believe this tool could become a crucial asset in identifying those at risk early, helping them take preventive action to preserve brain health.

Frequently Asked Questions

What is the LIBRA index?

The LIBRA index (Lifestyle for Brain Health) is a scoring system that assesses an individual’s dementia risk based on 12 modifiable lifestyle factors

How accurate is the LIBRA index in predicting dementia risk?

Studies have shown that LIBRA scores are strongly correlated with cognitive decline, with a higher score indicating a greater risk of dementia and cognitive impairment.

What are the key lifestyle factors measured in the LIBRA index?

The index includes factors such as smoking, alcohol consumption, physical activity, diet, cognitive engagement, obesity, diabetes, heart disease, high blood pressure, high cholesterol, depression, and chronic kidney disease.

At what age should I start monitoring my LIBRA score?

The LIBRA index is particularly useful for middle-aged and older adults (typically 50+) who want to take proactive steps in maintaining brain health and reducing their risk of dementia.

Can I improve my LIBRA score and lower my risk of dementia?

Yes! By making healthier lifestyle choices—such as eating a balanced diet, staying active, engaging in mental exercises, and managing health conditions—you can lower your LIBRA score and potentially reduce your dementia risk.