As we get older, many of us worry about our brain health but a doctor has shared a simple test which uses just a pen and paper and takes a minute to complete
Declining brain health is a concern for many, particularly after witnessing loved ones struggle with conditions such as dementia and Alzheimer’s. The good news is that taking proactive steps now can lead to a healthier future.
According to Dr Matthew Motisi, an orthopedic surgeon at Baptist Health Orthopedic Care in Miami, a simple test can provide valuable insights into brain health.
Speaking to Prevention, Dr Motisi revealed that a 60-second pen-and-paper test can help identify potential issues. To take the test, he advises: ” Grab a pencil and paper and choose any large category containing many items (e.g., fruits, animals, or TV shows). Set your phone timer for one minute and press Start.
“Jot down as many things as you can think of that fit into the group. When the timer goes off, put down your pencil.”
A healthy brain should be able to list at least 15 items, with 21 or more being the ideal target. Dr Motisi explained that difficulty with categorisation is a recognised early symptom of cognitive impairment, but it’s essential to consult a doctor if significant memory decline is noticed, reports Surrey Live.
Research highlights the importance of memory and thinking skills, with 57% of women worrying about losing them. However, brain health involves more than just preventing diseases like Alzheimer’s.
Maintaining a sharp mind can enhance work, travel, and social interactions for years to come. However, the doctor reassured that occasional forgetfulness, such as misplacing your phone or forgetting an old friend’s name, is not cause for alarm.
As we age, our brains naturally change. This means these minor lapses do not necessarily indicate disease.
There are proactive measures you can take to bolster your brain power and potentially prevent cognitive decline. The expert advised you should:
- Seek treatment for things proven in research to damage the brain such as hypertension, diabetes, and depression
- quit smoking
- avoid being too sedentary
- Learn new skills and socialise with friends and family members as these can help keep you sharp
However, he cautioned against relying on supplements, targeted computer programmes, or other products marketed online as memory boosters. None of these have been proven effective, and some could even be harmful.
He highlighted a set of lifestyle changes backed by evidence from a groundbreaking study last year. Participants with mild cognitive impairment or early dementia adopted a plant-based vegan diet (rich in vegetables, fruits, whole grains, soy, and nuts) for five months.
They also walked for half an hour daily, engaged in strength training three times a week, and managed stress through meditation, yoga, and breathwork. Additionally, they attended group meetings for emotional support.
Those who stuck to these practices saw their cognitive abilities improve or stabilise, while those who did not worsened. The authors suggest that these actions may prevent disease in individuals with currently healthy brains.