The Brain Health Checklist: 11 Questions Everyone Should Ask

With 100 billion neurons, our brains make us who we are. Are you properly protecting yours from stroke, cognitive impairment, and other problems? Ask yourself these questions to find out.

Updated October 27, 2025

By Melanie Powell, DO, Family Medicine Physician, Virtua Primary Care

For a 3-pound organ, your brain has a hefty effect on how you think, feel, and move. Are you protecting yours?

Ask yourself these brain-health questions, then discuss any concerns with your health care provider.

1. Am I getting enough sleep?

Quality sleep is as essential to survival as food and water. You need sleep to learn and concentrate, as well as to support your immune function, healing, and a host of other functions. Good sleep has also been shown to reduce your risk for stroke and dementia. Most adults should get seven to nine hours nightly.

2. How’s my mood?

Mental health and brain health aren’t separate issues. Conditions like depression and anxiety can go hand in hand with neurologic disorders, such as headaches and stroke.

3. Am I eating nutritious foods?

Your brain needs lots of nutrients, like B vitamins and iron, to function. Fill your plate with fruits, veggies, legumes, nuts, and whole grains.

4. How much am I moving?

Regular physical activity helps fight inflammation and promote the growth of new brain cells. Aim for 150 minutes of moderate-intensity exercise weekly.

5. How’s my blood pressure?

Hypertension can damage the blood vessels in your brain and increase your risk of strokes and other problems. If your numbers are routinely higher than 120/80 mmHg, work with your provider to lower them. That includes limiting sodium, exercising, losing weight, taking any medications as prescribed, and reducing stress.

6. What’s my family and personal health history?

Your provider should help you manage high cholesterol, diabetes, and obesity—all of which can hurt your brain. Tell them if a neurological disease runs in your family so they can monitor that, too.

7. Am I staying social?

Time with friends and family can ease stress and keep your brain sharp and resilient.

8. Am I protecting my head?

Brain injuries can impact your thinking, memory, coordination, speech, and emotions. Always wear a helmet when biking and clear your home of clutter to help prevent falls.

9. What’s my risk for infection?

Viruses and other bugs can contribute to cognitive impairment. Ask about vaccines recommended for people in your age group.

10. Do I smoke or drink alcohol?

Quitting or cutting back can reduce your risk for brain illnesses.

11. Do I need support with basic needs?

Challenges like unemployment or unstable housing can take a toll on your well-being. Don’t hide your daily life struggles—your provider can help connect you to resources.

Virtua Is with You in Health, Wellness, and Life

Our brain doesn’t replace the cells it loses, so take care of them. If you have concerns about your brain health, speak with your doctor. Find a Virtua Primary Care location and make an appointment online, or call 888-847-8823.