While many people focus on physical health, the health of the brain often goes unaddressed until problems arise. Cognitive strategist Natalie Mackenzie emphasizes that prioritizing brain health before signs of decline emerge is crucial. Mackenzie has identified five accessible tests that individuals can perform at home to gauge their cognitive function and maintain mental acuity.
These tests are adapted from tools used in scientific cognitive research and clinical memory assessments. They aim to provide an indication of 'brain age' and highlight areas where cognitive function might be declining.
Number Sequence Recall
A key measure of working memory, this test involves repeating a string of digits in reverse order. Sequences increase in length, and the test concludes when a person fails two sequences of the same length. Mackenzie notes that individuals in their 20s and 30s typically recall four to six digits backward, with performance gradually decreasing to three to five digits in those over 50. Practicing this can involve mentally planning daily tasks without relying on digital aids.
Word Recall
Modeled after the CERAD Word List Memory Test, this exercise involves recalling a list of 10 unrelated words immediately after hearing them, and again after a 10-minute break. Healthy younger adults typically recall seven to eight words, with scores declining with age. This skill can be practiced by trying to remember a shopping list mentally rather than using a phone app.
Story Recall
This test assesses the ability to absorb and retain spoken information. It involves summarizing a short passage containing at least 25 facts immediately after hearing it, and again after a 30-minute delay. While normal ranges vary, a significant drop between immediate and delayed recall is considered more indicative of age-related changes than the absolute number of facts recalled. Listening to podcasts and audiobooks and then retelling the story can help improve this skill.
Visual Memory
This simple test involves looking at a collection of objects for 30 seconds, then leaving the room to write down as many as can be remembered. A second attempt is made after a 30-minute break. Individuals in their 50s might recall eight to nine objects, while those in their 80s may remember five to six. Practicing visual memory exercises is recommended for maintaining brain health.
Autobiographical Recall
This exercise assesses the ability to retrieve specific personal memories using cues. Mackenzie suggests using prompts like 'HAPPY,' 'TABLE,' or 'OFFICE' and speaking for 30-60 seconds about a specific memory associated with each. While not a precise diagnostic tool, difficulty retrieving recent episodic memories, particularly from the last few years, could be an early indicator of cognitive decline that warrants discussion with a doctor. Mackenzie recommends performing this exercise every six months.
Mackenzie stresses that these tests are not diagnostic and do not have a single 'pass score.' However, used consistently over time, they can help individuals monitor their cognitive function, identify potential memory issues, and support overall brain health. Memory can fluctuate due to factors like age, sleep, and stress, but these exercises can reveal genuine changes earlier than other indicators.
