See which category you fall into
7-11 Your brain is ageing fast
The good news? It’s possible to up your score with simple changes. If you spend your leisure time watching TV, try to read or go for a walk instead to improve your brain health*.
‘If you’re struggling to be active, pick something that stimulates brain function, such as knitting or a crossword,’ says Heather Snyder from the US Alzheimer’s Association. Any movement, however, including housework, raises your heart rate and increases the size of the hippocampus – a structure in the brain influencing learning and memory – helping you avoid dementia. If you eat a lot of junk food, reduce your intake – or, better still, give it up. Highly processed foods can cause brain tissue damage as well as weight gain.
12-17 Your brain struggles to keep up
Starved of sleep, our brains don’t function properly, so if you’re an insomniac, avoid having electronic devices in the bedroom. The glow they emit suppresses the production of melatonin, interfering with dropping off and remaining asleep**.
Be careful, too, if you said you need a high carb intake, as refined carbohydrates raise blood sugar levels, damaging brain structure. ‘We’ve known for decades that Alzheimer’s [disease] is caused by brain inflammation,’ says neurologist David Perlmutter, ‘and carbs and sugars inflame pathways to the brain.’ If you spend time in the pub, remember that while drinking isn’t ideal for your health, socialising can help boost your grey matter. Adults who socialise have been shown to have more stimulated brain cells, meaning they are less likely to develop dementia, according to a study from the Journals of Gerontology.
18-22 Your brain appreciates your efforts
You’re probably trying your best to eat well, exercise and get enough sleep to keep your brain happy, but tiny tweaks could still give you a boost. A regular sleep routine is vital, but if you need to set an alarm to wake you, watch out. ‘Interrupting a cycle of sleep is just as bad for brain health as a lack of sleep,’ says neuroscientist Dr Jill Bolte Taylor
