The 10-Minute Brain Health Checklist
Ten things every adult should know about their own brain health. Tick what you can answer today; the rest is your starting point.
- Know my blood pressure
High blood pressure is the most important modifiable risk factor for stroke and vascular brain injury. Know your numbers; most adults should aim for below 130/80 unless advised otherwise.
- Exercise regularly
Aim for at least 150 minutes a week of moderate aerobic activity plus strength work. Physical activity is one of the best-studied protectors of brain function.
- Get adequate sleep
Seven to nine hours, on a regular schedule. Loud snoring, gasping or unrefreshing sleep should prompt a conversation about sleep apnea.
- Review cardiovascular risk
Cholesterol, glucose or A1c, weight and heart rhythm. What is good for the heart is, almost without exception, good for the brain.
- Don’t smoke
Smoking roughly doubles stroke risk and accelerates small vessel disease. Quitting at any age helps.
- Review medications
Some common medications quietly affect memory, balance and alertness, especially in combination. Bring the full list, including over-the-counter and supplements, to a physician review.
- Maintain social connection
Isolation and loneliness are associated with faster cognitive decline. Regular, meaningful contact matters.
- Maintain cognitive activity
Learning, reading, music, languages and work that challenges you. Treat hearing loss; it is a leading modifiable risk factor for cognitive decline.
- Eat a brain-healthy dietary pattern
Mediterranean-style patterns, rich in vegetables, legumes, whole grains, fish and olive oil, have the strongest evidence. Limit alcohol.
- Have a preventive health plan
Know your risks, set specific targets, and review them with a physician at least once a year.
This checklist is educational and is not a substitute for medical advice. Discuss your results with your physician, or book a consultation to build a personalized plan organized around the 7 Pillars of Brain Longevity™.