Do you have healthy brain habits? Take an evidence-based test to assess your risk of dementia, stroke and depression, and find out how to reduce your chance of developing these conditions.

By Sabrina Rogers-Anderson

It’s no secret that staying on top of your health checks as you age can help you live a longer and healthier life.

But while there are standard tests for heart health, cancer, bone density and a range of other conditions, there’s no routine assessment for brain health.

That’s because a complex set of physical, lifestyle and social-emotional factors can impact your cognitive and mental wellbeing, so a blood test or scan will never provide a complete picture.

The good news? Identifying your brain health risk factors and making some simple lifestyle changes can go a long way towards protecting your brain from degeneration and disease.

Take the test

Researchers at Massachusetts General Hospital’s McCance Center for Brain Health developed a simple 12-question Brain Care Score to help determine your risk of developing dementia, stroke and depression.

Click here to take the test now

Once you’ve submitted your answers, you’ll receive your Brain Care Score and suggested areas of improvement. 

9 ways to improve your brain health

Before you get discouraged that you'll have to add a heap of new habits to your daily routine, keep in mind that you’re probably already doing several of them in an effort to safeguard your overall health.

“What’s good for your heart is good for your brain,” says Henry Brodaty, Scientia Professor of Ageing and Mental Health and Co-Director of the Centre for Healthy Brain Ageing (CHeBA) at UNSW Sydney.

1. Move more and build muscle

“The recommendation is to do at least 150 minutes of moderate activity a week, but we now think that’s a bit light on because there’s evidence accumulating that the more exercise you do the better,” says Professor Brodaty.

“Ideally, you should combine more intensive aerobic exercise with at least 2 days of strength training per week. If you choose to walk, it can't just be moderate walking –  it has to be brisk and you should be a bit breathless.”

Don’t skip on the strength, read about all the benefits of strength training.

2. Eat a Mediterranean-like diet

While the Mediterranean diet has the most evidence to support its benefits, similar eating plans like the MIND diet and DASH diet also support brain and overall health. 

“Your diet should be rich in vegetables, legumes, grains, extra virgin olive oil and nuts,” says Professor Brodaty. “It should also include moderate amounts of fish and dairy, lesser amounts of red meat and sweets, and no more than 10 standard alcoholic drinks a week. Less than a third of your diet should be fat and less than 8% should be saturated fat, and ultraprocessed food should be avoided.”

3. Reduce your waist circumference 

While the Brain Care Score utilises BMI to assess whether you’re within a healthy weight range, it doesn’t take visceral fat into account.

Carrying excess belly fat can lead to a host of health issues, including brain shrinkage. As a general rule, women should aim to keep their waist circumference under 80cm and men under 94cm.

4. Train your brain

Crosswords and Sudoku are often touted as effective brain-protecting activities, but Professor Brodaty isn’t convinced. 

“You really have to stretch your brain and online cognitive training programs are your best bet,” says Professor Brodaty. “My neuropsychology colleagues recommend NeuroNation, CogniFit and Happy Neuron.”

More games to try here: the top games to play for a sharper mind.

5. Quit smoking

Smoking increases your risk of cognitive decline, dementia, stroke and depression. If you’re having trouble quitting, talk to your GP about effective quit-smoking programs.

6. Protect your sleep

“If you sleep less than 7 hours or more than 9 hours a night, you have a slightly increased risk of dementia,” says Professor Brodaty. “Poor sleep habits are also correlated with depression. But the difficulty is that dementia and depression can also disrupt sleep, so it’s a reciprocal relationship.”

If the usual sleep hygiene tips don’t work for you, read 7 surprising ways to get a better night’s sleep.

7. Stay social

“We analysed data from 13 countries and showed that people who have less social connectedness or who don't have a confidant are more likely to have depression and dementia,” says Professor Brodaty. “They also have increased mortality. Social isolation is at least equivalent to smoking cigarettes.”

In addition to spending time with friends and family, joining a local community group can help reduce your feelings of loneliness and isolation.

More on this: How to nurture social connections to feel like you truly belong

8. Manage your stress

Research shows that chronic stress affects memory and mood, and increases the risk of cognitive decline and dementia.

Many of the lifestyle habits outlined here will help keep your stress levels in check, including engaging in regular exercise, getting enough sleep, eating well and socialising. 

This Way Up’s free Intro to Mindfulness program can also teach you some evidence-based mindfulness techniques that have been shown to control stress.

9. Look after your eyes, ears and head

According to the 2024 report of the Lancet Commission on dementia prevention, intervention and care, 45% of cases of dementia could be prevented by addressing 14 modifiable risk factors.

“In addition to the factors we’ve already discussed, head injury, level of education, hearing loss, vision loss and air pollution can also increase the risk of dementia,” says Professor Brodaty.

“But there’s evidence that wearing a hearing aid ameliorates the risk associated with hearing loss and that people who don’t have a high level of childhood education can counteract that through their occupation. There are steps we can take to reduce our risk.”

Free your mind

Some factors leading to dementia, stroke and depression may be out of your control, but making some simple lifestyle changes can go a long way towards protecting your brain against these diseases.

Start with small modifications to your daily habits, such as eating more vegetables or going for a short walk every day, and build up from there. You’ll be more likely to stick to it if you don’t try to completely overhaul your lifestyle overnight. 

^{The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.}

Feature image: iStock/shapecharge

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Download our free health checks guide