Stay sharp

Let’s begin

Taking time for your mental wellbeing, getting a good night’s sleep and regularly challenging your brain can help protect it as you get older. There are lots of different ways to do this – it’s all about doing things you enjoy.

In this first section, we’ll ask you three questions about the things you do to stay sharp.

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Keep connected

Two more sections to go

Spending time with family and friends can help us feel happier and more positive in general. But research suggests that staying socially active is great for our brain health too.

In this second section, we’ll ask about how you keep connected to the people around you.

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Love your heart

Last section

You probably know how important things like staying active and eating healthily are for your heart. But did you know the same things can help keep your brain healthy too?

This final section is all about the things you do to look after your heart.

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Question 1 of 14 - Think Brain Health Check-in

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Stay Sharp

How often do you do activities that challenge your brain?*

This could include challenging work, reading, playing games, doing puzzles, learning a language, or playing an instrument.

Every day

Most days

Occasionally

Never

Why are we asking this?

Researchers think regularly challenging your brain can improve its ability to cope and keep working, even in the face of damage from diseases like Alzheimer’s.

It’s not yet clear which specific activities may be most beneficial, but regularly doing things you enjoy will help you stay mentally active.

Stay Sharp

On average, how many hours of quality sleep do you think you get a night?*

Lots of us wake up during the night and still get a good night’s sleep. Quality sleep means you do not wake up too frequently and do not struggle to get back to sleep.

7 or more

4 to 6

1 to 3

Why are we asking this?

There's growing evidence that sleeping badly over a long period (years, not days or weeks) is linked to an increased risk of developing dementia. However, more research is needed to get to the bottom of this complicated relationship.

Stay Sharp

Do you regularly take steps to look after your mental wellbeing?*

This could include taking time out for hobbies and activities you enjoy or talking with friends and family. Anything that helps you feel happier, healthier and more relaxed.

Yes

Why are we asking this?

Taking time for your mental wellbeing can help prevent and manage existing mental health conditions including stress, anxiety and depression. These conditions have been linked with an increased risk of developing dementia.

However, research has shown that people with depression who have treatment are less likely to develop dementia than those who don't.

This link is complex and research into how treating mental health conditions can affect dementia risk is ongoing.

Get support

If you’re worried about your mental health, it’s always a good idea to access support.

Find out more on the mental health section of the NHS website (opens in new window).

Keep connected

How often do you meet or speak with people outside of your household?*

This could include speaking with friends, colleagues, or family members on the phone or video calls. It could also include attending local clubs or groups for exercise, religious worship or volunteering.

Every day

Several times a week

Less than once a week

Why are we asking this?

Research suggests that social isolation and loneliness is linked to an increased risk of dementia, so keeping connected to the people around us is a great way to support our brain health. Joining groups, clubs and volunteering are great ways to meet new people and keep connected to your community.

While most studies focus on in-person social contact, staying in touch with phone calls seems to be beneficial too. Scientists are working hard to learn more and get to the bottom of whether social isolation directly increases dementia risk, or if it could be an early symptom of the condition.

Keep connected

Have you or friends or family, ever had concerns about your hearing? If so, have you taken steps to look after it?*

This could mean having your hearing checked, or if you have hearing aids making sure that you use them regularly.

No, I have no concerns

Yes, I am taking steps to look after it

Yes, but I haven’t taken any steps yet

Why are we asking this?

Several studies have found a link between hearing loss and dementia. Researchers are now untangling whether hearing loss is a risk factor in itself, or whether it contributes to other conditions like loneliness, depression or social isolation, which in turn can increase dementia risk.

In any case, it’s a good idea to get your hearing checked and corrected if needed.

Get support

If you’re worried about your hearing, why not try the RNID’s free online hearing check (opens in new window).

Keep connected

Have you, or friends or family, ever had concerns about your vision? If so, have you taken steps to look after it?*

Looking after your vision includes having your eyes tested regularly and, if needed, wearing glasses regularly or having treatments for cataracts or eye problems linked to diabetes.

No, I have no concerns

Yes, I am taking steps to look after it

Yes, but I haven’t taken any steps yet

Why are we asking this?

Recent studies have found a specific link between uncorrected vision loss and dementia risk. So, if you are taking steps to correct your vision such as wearing glasses or having treatment for cataracts, you’re reducing any additional risk.

Scientists are exploring several possible explanations for this link, including whether vision problems affect dementia risk directly, or if the link is caused by another health condition like diabetes (which can affect vision and is also known to increase dementia risk).

Get support

If you’re worried about your vision, you can find local opticians and see if you are entitled to free eye tests on the NHS website (opens in new window).

Love your heart

Do you smoke cigarettes?*

Yes

Yes, but I am trying to quit

Why are we asking this?

As well as being linked to high blood pressure and heart disease, smoking can increase your risk of dementia. If you smoke, quitting is one of the most important steps you can take to protect your heart and brain.

And it’s never too late! Quitting, even in later life, can make a huge difference to your brain health. Research has shown that people who quit smoking in midlife are at no greater risk of developing dementia than people who have never smoked. However, people who continue to smoke throughout their 40s and into later life are significantly more likely to develop the condition.

Get support

Quitting is not easy, so if you’re trying to quit, why not get in touch with your local NHS stop smoking service (opens in a new window).

Love your heart

When did you last have your blood pressure checked?*

This may have been at your GP surgery, a pharmacy or at your workplace.

In the last year

In the last 5 years

More than 5 years ago

I'm not sure/never been checked

I'm under 40 and have no concerns

Why are we asking this?

High blood pressure can increase your risk of developing dementia by damaging blood vessels in the brain. But treating it can help keep your brain healthy.

Research shows that treating high blood pressure with medications called ‘anti- hypertensives’ reverses this increased risk.

The NHS recommends that you should have a blood pressure test if you're worried about it at any age. Healthy adults aged 40 or over should have their blood pressure checked at least once every 5 years and anyone at an increased risk of high blood pressure should have it checked more frequently.

Get support

If you’re aged between 40 and 74 and live in England, you may be able to have your blood pressure checked as part of a regular NHS Health Check (opens in new window).

Love your heart

When did you last have your cholesterol checked?*

This may have been at your GP surgery, a pharmacy or at your workplace.

In the last year

In the last 5 years

More than 5 years ago

I'm not sure/never been checked

I'm under 40 and have no concerns

Why are we asking this?

Research suggests that having high levels of cholesterol in midlife can increase your risk of dementia later in life. This is because it contributes to heart disease and can damage the blood vessels in the brain.

There are lots of ways to keep cholesterol at a healthy level, and the NHS recommends speaking to your GP if you’re worried about your levels at any age. Adults over the age of 40 should ask their GP or pharmacy for a test if they haven’t had one before.

Get support

If you’re aged between 40 and 74 and live in England, you may be able to have your cholesterol checked as part of a regular NHS Health Check (opens in new window).

Love your heart

Do you have type 2 diabetes? Or has your doctor ever said you may be at risk of developing it?*

If your blood sugar level is higher than the normal range but not high enough to be diagnosed as diabetes, you may have been told you have ‘pre-diabetes’. This increases the risk of developing type 2 diabetes.

Yes

Why are we asking this?

Research has shown that having type 2 diabetes can increase a person’s risk of developing dementia.

Taking steps to manage type 2 diabetes is important in preventing other conditions linked to dementia including stroke and high blood pressure. More research is needed to confirm whether managing type 2 diabetes can directly reduce dementia risk.

Love your heart

Over a period of a week, how often do you either:

drink alcohol for 5 or more days of the week
drink more than 14 units of alcohol?

14 units is roughly 6 pints of 4% ABV beer or 6 medium glasses of 12% ABV wine.

Never

Rarely

Most weeks

Every week

Why are we asking this?

Heavy drinking can affect your brain health. Although there is no ‘safe’ drinking level, the NHS considers drinking less than 14 units spread over the week as ‘low risk’.

Research has shown that people who regularly drink more than 21 units of alcohol a week are more likely to develop dementia compared to people who drink less than 14 units a week.

Get support

If you’re worried about how much you drink, you can read more and access support on NHS Live Well (opens in a new window).

Love your heart

How do you rate your diet?*

A balanced diet is one that gives you everything you need to stay healthy. It should include plenty of fruit and vegetables, starchy foods like potatoes and brown rice, some protein like beans, fish or lean meat, and a small amount of dairy or dairy alternatives. Foods that are high in fat or sugar should be limited.

Excellent

Mostly good

OK or mixed

Needs work

Why are we asking this?

Eating a balanced diet is a key part of a healthy lifestyle, helping to reduce the risk of heart disease, keep blood pressure in check and lower cholesterol: all known risk factors for dementia. Remember, it’s about trying to achieve a balance over a day or a week, not necessarily every meal.

Love your heart

Over a week, how often do you do either:

2.5 hours of moderate physical activity (e.g. 30 mins on 5 days)
1.25 hours of vigorous physical activity? (e.g. 25 mins on 3 days)?

Moderate physical activity could include gardening or a brisk walk; you’ll breathe a little bit faster but still be able to talk. Vigorous activity could include cycling or running; you’ll breathe quickly and find talking difficult.

Every week

Most weeks

Occasionally

Never

Why are we asking this?

Staying active is good for our health in so many ways, and research has linked physical activity at all ages with a lower risk of dementia.

Regular physical activity also helps form new connections which can slow down the natural age-related decline of our memory and thinking.

Remember, staying active doesn’t have to mean running or going to the gym, and any time spent being active is better than none.

Get Support

If you are living with a health condition, you can access help and support on how to become more active with We Are Undefeatable (opens in a new window).

All done!

Tell us more about yourself*

We’d like to learn more about who is completing the Think Brain Health Check-in. We have some optional questions to find out information about your age, location and ethnic background. Your answers won’t affect your results, but will help us understand who is using the Check-in, and identify groups within society we need to work harder to reach.

Yes, answer the equality questions

No, skip the equality questions and see my results

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