MYBRAINTEST

Your Healthy Brain Test Results

GREAT
JOB!
High

DOING
OKAY
Average

NEEDS
WORK
Low WORK

PHYSICAL HABITS & SOCIAL &

HEALTH LIFESTYLE EMOTIONAL

About the Score Components

Physical Health Status: Heart Disease, High Blood Pressure (Hypertension), Diabetes,
High Cholesterol, Hearing Loss, Concussion History

Habits and Lifestyle: Diet, Exercise, Sleep, Tobacco Use, Caffeine Use, Alcohol Use

Social-Emotional Health: Emotional Support, Openness, Positive/Negative Bias,

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 Physical Health

Heart Disease, High Blood Pressure (Hypertension), Diabetes Type II, and High
Cholesterol, are the “Big 4” chronic health problems that can substantially increase the risk of
developing Alzheimer’s and other types of dementia later in life.

A healthy brain requires a healthy heart, so any heart related conditions should be
actively managed to reduce the chances of dementia. Uncontrolled high blood
pressure in mid-life is a major risk factor for dementia. The good news: medications that
control your blood pressure can reduce your risk back close to baseline.

Diabetes, and the precursor of insulin resistance, are major factors in “metabolic
syndrome”, which causes increased inflammation and production of amyloid plaques in
the brain (marker of Alzheimer’s disease). Unhealthy eating and lack of exercise contribute
to the risk of diabetes, along with high cholesterol levels. Learn about the MIND Diet.

People with a mild (25-decibel) hearing loss are nearly twice as likely to develop
dementia as those with normal hearing and increases based on hearing loss severity.
Dementia risk resulting from hearing loss has two parts: a direct result from Alzheimer’s
affected brain regions associated with hearing, and social isolation resulting from
untreated hearing loss. People over 60 should have their hearing checked once a year.

Concussions that result in loss of consciousness or post-injury amnesia at least doubles

the risk of Alzheimer’s or dementia later in life. The same goes for sustaining multiple
concussions, which can happen frequently in many contact sports. Repeated knocks to the head
can trigger CTE, which leads to early dementia. Be aware of concussion risks in your activities.

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 Habits and Lifestyle

This is where your choices can make a big difference in reducing the risk of Alzheimer’s disease.

Diets rich in fish, fresh vegetables, beans, fruits, and nuts are good for heart health and
brain health. Diets containing high levels of saturated fat and processed sugar (typical
fast food meals) lead to diabetes, high cholesterol, heart disease, hypertension, and
obesity. The MIND Diet is a good resource to follow for healthy diet ideas.

Regular physical exercise (30+ minutes/3+times per week) improves memory,

attention, and decision-making skills in both children and adults. Physical exercise also
supports cardiovascular health, which is important for brain health.

Restorative sleep is vital for brain health. Chronically restricted & disrupted sleep
elevates cortisol (the stress hormone), which can lead to cardiovascular disease risk and
stress related brain disorders. Practice good sleep hygiene, which includes limiting screen time in
the evening.

Moderate alcohol use (about 1 drink per day) is associated with a lower risk of ischemic
stroke and dementia. A key point is the definition of “moderate” alcohol intake, which is
between 10 grams and 20 grams of pure alcohol each day. A glass of wine contains about
13 grams of alcohol, as a reference point.

Moderate caffeine use (300mg-400mg per day) is associated with a lower risk of
Alzheimer’s and dementia. Coffee and tea are the best sources of caffeine, as they
also contain antioxidants. Use energy drinks sparingly.

Smoking is bad news for your lungs, your heart, and your brain. Vaping really isn’t any
better, especially when it comes to lung health.

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 Social-Emotional Health

Social and cognitive engagement can contribute to good emotional health.

Cognitive Engagement and Stimulation. Your brain grows new connections

between neurons all the time, especially when you are learning something new or are
exposed to a novel environment. Life-long learning keeps your brain active – a useful
trait for both children and adults. Higher education levels also provide some preventive benefit
against Alzheimer’s & dementia. Try this Brain Speed Test for some cognitive stimulation.

Social Engagement and Support. Having positive social and emotional support can
support brain health, even in times of stress. Research studies show that frequent
participation in social activities and a higher level of perceived social support were
associated with higher levels of cognitive functioning. The size of your social network isn’t as
important as the quality of the connections you can rely on.

Self-Care and Life Outlook. Self-care can help keep you balanced in a sometimes
stressful and changing world. You can view self-care as a proactive, preventive health
measure that will pay benefits now and in the future. Self-care includes good sleep, a
healthy diet, physical exercise, and social connections. Taking time for yourself is also
important:
• What types of music puts you in a good mood?
• Take a 5 minute meditation break.
• Find a way to get outside everyday (weather permitting), even for a few minutes.
• Guard your self-care time. It keeps you healthy.
• Tip: Use these 5 Key Habits for Better Sleep

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 Additional Resources

Short Term Memory Test with interesting pictures.

Working Memory Tests: Digit Span Test and Visual Span Test

Brain Processing Speed Test, based on working memory capacity

Memory Improvement Tips

Causes of Memory Loss (it’s not always Alzheimer’s disease)

Memory Loss Checklist: for concerned family and friends

Learn About Human Memory

Medical Notice: This report provides general information only and is not an intent to practice
medicine. Self-report assessments have advantages and limitations. This assessment is intended
as an information and education tool for you and your loved ones and is not designed to replace
your healthcare provider’s professional judgment regarding your health. Always discuss any
recommendations with your personal physician.

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