The encouraging news: 

• Genetics and age play a part in how our brains age, and there are no guarantees. But the research is encouraging:
• The Lancet Commission estimates that up to 45% of dementia cases could potentially be prevented or delayed by addressing 14 modifiable risk factors. It's a population-level estimate, not a personal guarantee.
• The charity Food for the Brain says that less than 1% of Alzheimer's is caused directly by genes, and that much of the risk relates to nutrition and lifestyle factors we can change.

A lot of the picture is still in your hands. The question is where to start.

What's inside the scorecard? 

✔ A health and habits checklist based on the 14 Lancet risk factors, including the checks worth asking your GP about

✔ A nutrition and lifestyle checklist based on Food for the Brain's 8 Domains, covering blood sugar, B vitamins, brain fats, antioxidants,

gut health, movement, learning and sleep

✔ A Brain Health Snapshot to turn your ticks into three priorities and one small step each

✔ Free tools to go further and when to speak to your GP

This scorecard is for you if:

• You want to be mentally sharp and independent for the decades ahead
• You've seen dementia in your family, or noticed your own brain fog, and want to be proactive
• You're overwhelmed by conflicting advice about "brain foods" and supplements
• You'd like a clear, practical place to start

Why I created it:

I'm Helen Ritchie, a BANT Registered Nutritional Therapist and CNHC Registered Practitioner. After a difficult menopause and 30 years in corporate marketing, I retrained in clinical nutrition. I specialise in midlife health, menopause and healthy ageing. Many of the women I work with worry about dementia, but don't know what's within their control. I created this scorecard to make that clear, without fear, hype or "magic" foods.