1 S A VE Y OU R B R AIN Take the quiz! This quiz is a learning tool to assist you in identifying healthy lifestyle choices that will lower your risk of ) . Cognitive decline cognitive decline ( such as when you have difficulty with memory is often the first step towards the 6th leading cause of death in Iowa ) . mentia and Alzheimer’s disease ( de The foll owing quiz can be taken by anyone of any age, however the scientific research on which this is based was 75. Answer the questions the best you can. Your answers should primarily done on older Americans, aged 60 - to a year. reflect your behavior over the past 6 months Eat Well nswers (a, b, c) Write your a Typically, how many servings of dark green, leafy vegetables do you eat? ( Serving = 1 cup 1. _____ k ale, collard greens, spinach etc. , NOT iceberg lettuce) uncooked or ½ cup cooked a. Less than 2 servings per week b. to 6 servings per week 2 servings per week 6 or more c. Typically, how many servings of other vegetables do you eat? (Serving = 1 cup uncooked or ½ cup 2. _____ cooked green beans, squash, carrots, broccoli, celery, peas, tomatoes, beets, corn, zucchini, eggplant, cabbage, etc.) Less than 5 servings per week a. 5 to 6 servings per week b. serving s per week c. More than 6 3. ( Serving = ½ cup raw strawberries , blueberries, ? Typically, how many servings of berries do you eat _____ or ½ cup frozen unsweetened berries , etc.) berries dried other berries, or ¼ a cup , a. L ess than 1 serving per week 1 serving per week b. c. 2 or more servings per week do you eat? ( Serving = 1/3 cup almonds, cashews, pecans, 4. Typically, how many servings of nuts _____ unsweetened peanut butter /other nut butters , etc.) walnuts , other nuts or , 2 tbsp a. Less than 1 serving per month b. servings per week 1 serving per month to less than 5 5 or more servings per week c. Typically, do you use olive oil when cooking or preparing dressings? (A s salad dressing, when stir 5. _____ frying, on vegetables, etc.) (vegetable oil, canola oil, etc.) No, I use something other than olive oil a. b. I use olive oil sometimes, but use others more often (vegetable, canola, etc.) c. Yes, I use mostly olive oil
2 6. Typically, how much butter and/or margarine do you use? (spread on bread, add to homemade _____ dishes, for baking etc.) r day a. 3 or more tablespoons pe b. 1 to 2 tablespoons per day c. Less than 1 tablespoon per day Typically, how many servings of cheese do you eat? ( 7. Serving = 1 oz [size of a pair of dice], 1 cup _____ of pizza, etc.) cottage cheese, 1 slice of cheese on a burger, cheese on one slice or more servings per week 7 a. b. 1 to 6 servings per week c. Less than 1 serving per week ( Serving = 1 slice whole wheat bread, ½ 8. Typically, how many servings of whole grains do you eat? _____ cup brown rice, ½ cup whole grain cereal, ½ cup cooked oatmeal etc.) a. ess than 1 serving per day L 1 to 2 servings per day b. 3 or more servings per day c. Typically, how often do you eat fish that is NOT fried? ( Serving = tuna on a sandwich, salmon or 9. _____ , NOT fried fish cakes, sticks, etc . other fresh fish the size of a deck of cards ) a. Rarely 1 to 3 times per month b. per week times 1 or more c. Typically, how often do you eat beans? (Beans, lentils, soybeans, etc.) 10. _____ Less than 1 meal per week a. b. 1 to 3 meals per week 4 or more meals per week c. Typically, how often do you eat poultry that is NOT fried ? (Chicken or turkey on a sandwich, chicken 11. _____ NOT fried chicken or chicken nuggets ) or turkey a s main dish, rotisserie chicken, a. Less than 1 meal per week 1 meal per week b. c. 2 or more meals per week Typically, how often do you eat red meat and red meat products? (Hamburger, beef tacos, hot 12. _____ dogs, roast beef, ham, sausage [alone, on pizza] , salami, lamb, pork, meatloaf, etc.) 7 or more meals per week a. 4 to 6 meals per week b. c. 3 or less meals per week
3 Typically, how often do you eat fast foods OR fried foods? Fast food at drive thru restaurants like 13. ( _____ hamburgers, fried chicken sandwiches, french fries, and chicken nuggets, or fried cheese curds, fried chicken, fish and chips, etc.) 4 or more times per week a. per week 1 to 3 times b. c. Less than once per week Typically, how often do you eat pastries and sweets? ( Serving = 1 piece of cake, 1 danish, 1 donut, 1 14. _____ . ) uare brownies, a piece of pie, handful of candy, ½ cup ice cream, cookie,1 inch sq etc 7 or more servings per a. week b. 5 to 6 servings per week 4 or less servings per week c. 15. Typically, how much wine do you drink? (1 glass = 5 oz.) _____ Less than one glass per month OR more than 1 glass per day a. but less than 1 glass per day b. At least 1 glass per month c. 1 glass per day Get Moving Write your a nswer s (a, b, c) 16. Typically, how often do you move for a total of 30 minutes a day ? ( You can count blocks of at least 10 minutes of activity that add up to 30 minutes per day. Movement includes walking, gardening , _____ asses [ Zumba, spin, pilates] exercise cl running, biking, weight lifting, etc.) , such as Never or less than once per week a. b. 1 to 2 times per week 3 or more times per week c. Typically, how often are you physically active to the point where you are breathing hard 17. ( enough that it would be difficult to carry on a conversation? Activities include vigourous _____ jogging/running ) , etc. , swimming, hiking, spin class, dancing a. Never or less than once per week b. 1 to 2 times per week c. 3 or more times per week 18. how often do you do strength building exercises? ( Strength building exercises include Typically, like pull - ups or push - ups, etc,) resistance bands, free weights, dumbbells, bo dy weight exercises a. Never or less than once per week _____ b. 1 to 2 times per week c. per week 3 or more times
4 ( 19. These activities include Typically, how often do you work on your balance and/or flexibility? pilates, yoga, tai chi, specific exercises such as standing on one foot while you brush your teeth, etc) _____ Never or less than once per week a. to 2 times per week b. 1 c. 3 or more times per week During an average day, what is the longest period that you continuously sit or lay down 20. _____ without getting up? (For example: if you typically stand up each and every hour, the answer is 1 hour; if you typically sit all morning at work without standing, the answer may be 4 hours. This does NOT however ) include sleeping. a. 5 or more hours without standing or moving 3 to 4 hours without standing or moving b. c. 2 hours or less without standing or moving 21. In a normal week , how often do you leave your living space (home, apartment)? (Examples _____ ing friends, go ing to work, or be get physically active outside , etc. ) ting groceries, visit include ing or less times per week 2 a. b. 3 to 4 times per week r week c. 5 or more times pe Write your a nswers (a, b, c) Stay Sharp 22. at least one of the following types of activities: read a book or How often do you take part in _____ , etc. ? newspaper (hard copy or online), write for pleasure, complete crossword puzzles week a. several times a Never to Every day b. ) c. Multiple times a day (for example: read 4 times per and complete crosswords 4 times per week How often do you participate in at least one of the following types of activities: playing a 23. _____ musical instrument, participate in playing board games or playing cards, or are involved in mentally stimulating group activities such as book club or taking an educational class ? a. Never to several times a week Every day b. (for example: play an instrument 6 times per week, go to book club 2 times per c. Multiple time s a day ) week
5 24. Since age 60 (if you are not yet 60, answer for your last two decades), have you learned a new skill that took time and was mentally demanding? (Examples include learning to play an instrument, _____ ) digital photography, quilting, taking part in a college class? a. spent any time learning a new skill , I have not No ; or I listen to lectur es but Somewhat ( I b. lay an instrument, but haven’t learned a new one recently p ’ t discuss them with others) don learned to speak Chinese or photos after taking a photography class ) I ( Yes learned to edit c. Be Social Write your answers (a, b, c) How often do you socially interact on a personal level with others (such as family, 25. _____ , friends) for at least 10 minutes or interact with others in settings such as religious services or activities, exercise classes, group coffee, bridge club, classes or lectures, at work? a. Never to a few times a month b. 1 to 4 times per week times per week 5 or more c. _____ to provide emotional 26. Do you have someone who you would feel comfortable relying on support for you during a difficult decision? Never a. Sometimes b. Always c. Go to “ Save Your Brain: Score Sheet ” to determine your results .