Healthy Brain Test Report
Healthy Brain Test Report
Healthy Brain Test Report
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Habits and Lifestyle: Diet, Exercise, Sleep, Tobacco Use, Caffeine Use, Alcohol Use
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.
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.
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.
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
Working Memory Tests: Digit Span Test and Visual Span Test
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.