The Three Domains of Brain Health?
The Brain Care Score evaluates 11 factors organized into three categories, each proven
by science to influence your risk of dementia, stroke, and cognitive decline:
by science to influence your risk of dementia, stroke, and cognitive decline:
Physical
Blood pressure, blood sugar, cholesterol, and BMI
Lifestyle
Nutrition, alcohol consumption, smoking, physical activity, and sleep
Social
Emotional stress, social relationships, and meaning in life
Scores range from 0 to 21 — the higher your score, the better your brain health profile. This tool is not a diagnosis, but a powerful way to find out if you have been doing the best possible for your brain health.
Get your Brain Care Score with the questionnaire tool below:
Physical Health
1. Blood Pressure
My resting blood pressure is…
- Greater than 140/90 (with or without treatment) | 0 |
- Between 120–139 / 80–89 (with or without treatment) | 2 |
- Less than 120/80 | 3 |
Why is it important: High blood pressure silently damages the small blood vessels that supply your brain, and is one of the single strongest risk factors for both stroke and dementia.
2. Blood Sugar (Hemoglobin A1c)
My Hemoglobin A1c / blood sugar level is…
- Greater than 6.4% (diabetes range) | 0 |
- Between 5.7% and 6.4% (pre-diabetes range) | 1 |
- Less than 5.7% (normal range) | 2 |
Why is it important: Hemoglobin A1c (HbA1c) is a blood test that reflects your average blood sugar level over the past 2–3 months. It’s expressed as a percentage. Chronically high blood sugar damages blood vessels and nerves throughout the body, including the brain, and roughly doubles the risk of dementia.
3. Cholesterol (LDL)
My cholesterol level is…
- Total cholesterol 190 mg/dL or higher | 0 |
- No treatment required, OR total cholesterol less than 190 mg/dL | 1 |
Why it matters: High LDL (“bad”) cholesterol contributes to the buildup of plaque in arteries, restricting blood flow to the brain and increasing stroke risk.
4. BMI (Body Mass Index)
My BMI is…
- Greater than 30 | 0 |
- Lower than 18.5 | 1 |
- Between 25–29.9 | 1 |
- Between 18.5–25 | 2 |
Why is it important: Excess weight promotes chronic inflammation and metabolic changes that harm brain health over time. You can use this link to calculate your BMI
Lifestyle
5. Nutrition
My typical weekly diet includes…(Choose all that applies to your lifestyle):
- At least 4 servings of fruits and vegetables per day
- At least 2 servings of lean protein (fish, skinless poultry, legumes, low-fat dairy…) per day
- At least 3 servings of whole grains (oats, brown rice, whole wheat) per day
- Less than 1,500 mg of sodium (salt) per day
- Less than 1L of sugar-sweetened beverages (soda, juice, etc.) per week
Why is it important: A brain-healthy diet rich in fruits, vegetables, whole grains, and lean proteins is consistently linked to lower rates of dementia and stroke.
6. Alcohol
Alcohol is measured in standard drinks — one drink equals roughly 12 oz of beer, 5 oz of wine, or 1.5 oz of spirits.
My alcohol intake is…
- Per week, 4 or more drinks | 0 |
- Per week, 2–3 drinks | 1 |
- Per week, 0–1 drinks | 2 |
Why is it important: Heavy alcohol consumption is directly toxic to brain cells, shrinks brain volume over time, and raises blood pressure — all of which increase dementia and stroke risk.
7. Smoking
My smoking status is…
- Current smoker | 0 |
- Never smoked, or quit more than 1 year ago | 3 |
Why it matters: Smoking damages blood vessels throughout the body, reducing oxygen delivery to the brain and accelerating cognitive decline.
8. Aerobic Physical Activity
Note that “Moderate intensity” means you can talk but not sing during the activity. “High intensity” means you can only speak a few words at a time.
My weekly physical activity level is…
- Less than 150 minutes of moderate activity OR less than 75 minutes of high-intensity activity per week | 0 |
- At least 150 minutes of moderate activity (e.g. walking) OR at least 75 minutes of high-intensity activity per week | 1 |
Why is it important: Regular aerobic exercise improves blood flow to the brain, reduces inflammation, and stimulates the growth of new brain cells.
9. Sleep
A “sleep disorder” refers to conditions like sleep apnea (when breathing repeatedly stops during sleep), insomnia, or restless leg syndrome. These can be diagnosed and treated by a doctor.
My sleep is…
- Untreated sleep disorder AND/OR sleeping fewer than 7 hours per night | 0 |
- Sleep disturbances are treated, AND I routinely sleep 7–8 hours per night | 1 |
Why is it important: Sleep is when the brain clears out toxic waste products, including amyloid proteins linked to Alzheimer’s disease. Consistently poor sleep or less than 7 hours of sleep accelerates brain aging.
Social & Emotional Wellbeing
10. Emotional Stress
Stress is normal and unavoidable, but when it becomes overwhelming and persistent, it meaningfully raises dementia risk.
My typical stress level is…
- High — stress often makes it difficult for me to function | 0 |
- Moderate — stress occasionally makes it difficult for me to function | 1 |
- Manageable — stress rarely makes it difficult for me to function | 2 |
Why is it important: Chronic stress triggers prolonged release of cortisol, a stress hormone that — at persistently high levels — is toxic to the brain’s memory center (the hippocampus). Managing stress through meaningful social connection where you listen to and talk with people, physical activity, and mindfulness can be directly protective for the brain.
11. Social Relationships
My social connections are…
- I have few or no close connections other than my spouse or children | 0 |
- I have at least two people — other than my spouse or children — I feel close with and could confide in or call on for help | 1 |
Why is it important: Loneliness and social isolation are risk factors for dementia comparable in strength to physical inactivity. Even two or three close relationships provide meaningful brain protection. And yes, your spouse or children do not count towards that.
12. Meaning in Life
My sense of purpose is…
- I often struggle to find value or purpose in my life | 0 |
- I generally feel that my life has meaning and/or purpose | 1 |
Why it matters: Having a strong sense of purpose is associated with lower rates of cognitive decline, greater resilience to brain aging, and longer lifespan. Purpose can come from many sources: family, work, spirituality, volunteering, or creative pursuits.
Understanding Your Score
Add up your points across all 12 questions. Your total Brain Care Score falls between 0 and 21.
| 17 – 21 | Strong Brain Health Foundation
Your habits and health markers align well with brain-protective behaviors. Keep up the consistency — and schedule regular check-ins with your doctor to monitor your physical indicators.
| 11 – 16| You can do better for your brain
You have a good base, but there are meaningful opportunities to reduce your risk. Review which specific categories scored lowest and target one or two changes at a time. One thing you can change immediately, without big changes to your lifestyle can be found here.
| 0 – 10 | Help your brain now
Your current profile suggests a higher-than-average risk burden. This is not a diagnosis — it’s a call to action. Talk to your healthcare provider about the areas flagged in your results.
Important: The Brain Care Score is a self-screening tool, not a medical diagnosis.
Always discuss your score and health decisions with a qualified healthcare professional.
Always discuss your score and health decisions with a qualified healthcare professional.
What to Do Next
- Share your score with your family doctor.
- Learn how you can improve your brain health here
- Start with changing one or two low-scoring areas rather than changing everything at once
- Ask your doctor about testing your blood pressure, HbA1c, and cholesterol if you haven’t recently, and continue to monitor them.
Tinnitus Brief Self-Assessment
NOTE: Read each question carefully, and think about the PAST 2 WEEKS when answering each question.
