Brain Health & Stroke Risk Power-Up Checklist
A free, physician-designed brain health and stroke risk checklist for women 50+. Track daily habits that support cognitive function and long-term brain health, while screening for common stroke risk factors — created by triple board-certified physician Dr. Diane Thompson as part of the MoRadiance healthy aging program.
0
Points this week
0
Days with activity
0 risk factors flagged
01 Daily Brain Boosters
2 pts each per day
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Move for your mind
30 min brisk walk or movement
Eat a brain rainbow
Colorful produce, minimally processed
Mindful moments
5-10 min prayer, breathing, or meditation
Sleep protect
Regular bedtime, 7-8 hours
Social spark
Meaningful connection or conversation
02 Weekly Brain Builders
5 pts each
Strength & balance
2 sessions resistance training, yoga, or balance work
Brain gym session
Read, learn, puzzle, or language practice
Nature fix
1+ hour outdoors in calming green or blue space
Omega upgrade
Fish, flax, walnuts, or other omega-3 source
03 Stroke risk watch
Tap anything that applies. These are prompts to discuss with your clinician, not diagnoses.
High blood pressure or not checking regularly
High cholesterol or inconsistent medication
Diabetes, prediabetes, or elevated blood sugar
Smoking or regular nicotine use
Atrial fibrillation or heart rhythm problems
Prior TIA, prior stroke, or frequent migraines with aura
Poor sleep, possible sleep apnea, or loud snoring
High stress, inactivity, excess alcohol, or central weight gain
Stroke warning signs: B.E.F.A.S.T. — call 911 immediately
Balance
Eyes
Face
Arm
Speech
Time
20+
Brain builder
30+
Brain protector
40+
Brain boss
Brain Builder
20+ points
You're showing up for your brain. At this level, you're making intentional choices that activate neuroplasticity, the brain's ability to grow and adapt, and reduce low-grade inflammation that silently accelerates cognitive aging. This is where the foundation gets built. Every point you earn is your biology responding. Keep going.
Brain Protector
30+ points
You're doing more than most people ever will. At this level, your consistent habits are doing measurable work: reducing cortisol's impact on your hippocampus, supporting your brain's nightly waste-clearing system, and building the cognitive reserve that research links to a lower risk of dementia, even with genetic risk factors present. You're not just living well. You're protecting your future self.
Brain Boss
40+ points
This is what proactive brain health looks like in practice. At this level, you're hitting the threshold where lifestyle science shows compounding benefits across memory, processing speed, mood regulation, and long-term cognitive resilience. You're not waiting for symptoms to act. You're building the kind of brain that stays sharp, independent, and vibrant well into your later decades. This is what aging with vitality actually looks like.
