How Does The Hello Brain Challenge Work?

Take the Hello Brain Challenge
We all brush our teeth every day but most of us never spare a thought for
our brains. Did you know that activity, attitude and simple lifestyle changes
can boost your brain health and may even act as a buffer against decline in
brainfunction?
Hello Brain provides easy-to-understand scientific information about brain
health and practical tips on how to keep your brain healthy.
Visit www.HelloBrain.eu for brain health information that you can trust.
How does the Hello Brain

Challenge work?
Select a daily Brain Buff from the suggestions

provided. Make sure to alternate between
categories for balanced brain health.
Do one thing every day to help your brain

to stay healthy.
Track your personal progress using the diary

sheet and graph in the Appendix on page 7.
We call that one thing a Brain Buff.
Tell your friends and complete the challenge

together.
The free Hello Brain app provides daily

suggestions and support during your first
100 days. But dont worry, you can still
take the challenge even if you dont have a
smartphone.
Like our Facebook page

and share your Hello Brain
Challenge experience
with others.
In these pages we will provide you with most

of the information that the app includes.
Anything else
I need to know?
There are five Buff Categories:
Physical
- Consider the suggestions offered on these

pages as a guide.
Social
- Feel free to choose your own activities.
Mental
- Do things outside your comfort zone;

stretch yourself a little.
Attitude
- Learning is like a powerful brain

changing drug.
Lifestyle
Mental
- Learning generates new brain cells.

Attitude
Social
Get physically active

Regular physical activity stimulates
your brain and benefits every aspect
of your health.
Mental
Physical
Read more: http://hellobrain.eu/en/brainhealth/project?id=get-physically-active
PHYSICAL BUFFS
You can decide on your own activity or you can choose from one of the suggestions below.
Dont forget to update your diary once you have completed your daily Brain Buff.
1
Get your body moving for at least 10

minutes today - dance, cycle, walk,
run, garden - you choose
Exercise may improve day-to-day memory
Spend 10 minutes improving

your balance today
Staying active can help you to remain

independent as you age
Move to music - put on your favourite

song and dance around your kitchen,
bedroom, or office
Exercise helps to grow connections in

the brain
Do 1, 2 or 3 sets (8-12 repetitions) of a

muscle strengthening activity today
Regular physical activity is associated

with reduced levels of depression
Go for a walk at lunch-time
Walking for 45 minutes 3 times a week

is associated with increased activity in
brain cells associated with attention
Walk to work today or get off one

stop early and walk some of the way
Exercise improves mental health
Consider new ways to exercise.

Google classes in your area e.g.
dancing or hill-walking
Exercise may increase your levels of social

interaction which is also good for your brain
Play active games with your

children, grandchildren or nieces/
nephews today
Did you know that swimming every day

improved memory in middle-aged mice?
Skip a TV show in favour of some

physical activity
Exercise is good for brain health as it

decreases stress and anxiety which are
not good for the brain
10
Take the stairs instead of the lift today
Regular physical activity is associated with

better cognitive function in older adults
Stay socially engaged

Keeping socially active can play
an important role in keeping
your brain sharp.
Physical
Mental
Attitude
Social
Read more: http://hellobrain.eu/en/brainhealth/project?id=stay-socially-engaged
SOCIAL BUFFS
You can decide on your own activity or you can choose from one of the
suggestions below. Dont forget to update your diary once you have completed your daily
Brain Buff.
1
Call a friend or relative for a chat
Just 10 minutes of social interaction can

increase your brain performance
Share a mealtime with someone today
Simple social interaction may deliver greater

benefits for your brain than solving crossword
puzzles
Share something from the

Hello Brian website with a friend
Social interaction helps to maintain

brain health
Put yourself in a place with people

and start a conversation
Experiencing new situations and people

is a critical element for neuroplasticity
Chat with someone at least

20 years older or 20 years
younger than you today
Research shows that when generations

interact everyone benefits
Nurture a new friendship
People who are socially active are less likely

to develop cognitive impairment
Initiate a gettogether with family,

friends or colleagues
Combine social activity with physical activity

and mental challenge for added benefit
Offer to help a friend or relative

with a chore
Getting involved in social activities is not

only rewarding but may lower your risk of
developing dementia
Engage with the Hello Brain

Facebook community
People who are socially active are less likely

to develop cognitive impairment
10
Identify local volunteering

opportunities
Consider volunteering in your community

on a regular basis
Challenge your brain

Learning generates new brain cells,
and mental stimulation keeps you
mentally young.
Mental
Physical
Read more: http://hellobrain.eu/en/brainhealth/project?id=challenge-your-brain
Mental
MENTAL BUFFS
1
Do something creative today:

make an artistic picture with pen,
pencil or phone
Mastering a challenge can make us feel less

depressed and also helps the front part of
our brain function better
Learn a new fact today and pass it

on to someone, together with a
reason why they should know it
Life-long learning and education are

good for brain health and lower the risk of
developing dementia
Memorise the words of a new song,

a poem, or a long quote
Learning enriches brain networks and

opens new routes that your brain can use to
bypass damage
Challenge yourself to improve

your computer skills. Learn to do
something new on the computer
Increased complex mental activity late in

life has been linked to lower dementia risk
Already do puzzles regularly?

Challenge yourself to move to
harder levels
Mastering a challenge is rewarding and can

increase the activity of the brains chemical
dopamine
Start a book from a genre that

you wouldnt normally read (Sci-fi,
gardening, thriller, biography)
Challenge, novelty and learning are vital for

brain health
Try a strategy game like chess.

Play with a friend or download an app
Mental activity may add to cognitive

reserve and may help maintain function
longer if dementia strikes
Become a tourist in your own city.

Visit a museum, art gallery, historical
building or exhibition
Challenge, novelty and learning are vital for

brain health
Memorise the stops on your bus or

train trip to work and try to recall
them on the trip home
Mental activity may add to cognitive

reserve and may help maintain function
longer if dementia strikes
10
Challenge yourself to master

something new. Research night
classes or online courses
Increased complex mental activity late in

life has been linked to lower dementia risk
Manage stress, think young, think positive

Learning to manage the stress that you
experience can have a positive effect
on your brain health
Mental
Physical
Mental
Read more: http://hellobrain.eu/en/brainhealth/project?id=change-your-attitudemanage-stress-think-young-think-positive
Attitude
ATTITUDE BUFFS
1
Pay attention to the present

focus on what is taking place in the
here and now
Paying attention to the present improves

memory and reduces stress
Explore an everyday object for 30

seconds today. Feel temperature,
texture, pressure and movement
Notice the world through touch.

Mindfulness meditation alters regions
of the brain associated with memory
Smile at least five times today even,

or especially, if you dont feel like it
Smiling sincerely can ease stress
Schedule a pleasant event do

something that makes you feel special
Depression is a risk factor for dementia.

Pleasant activities improve the quality of
your life
Be realistic about what others (family,

friends, colleagues) can achieve today
People who are relaxed and outgoing have

a lower risk of developing dementia
Go easy on yourself today accept

good enough rather than perfect
Talking about your feelings can put things

in perspective
Pick one thing that you feel too old

to do and do it today
Growing old is as much a state of mind as it

is a biological reality
Pace yourself today, take regular

breaks and use the time for a short
walk, a power nap or a chat
People who are relaxed and outgoing

have a lower risk of developing dementia
Close your eyes for 30 seconds today

and count how many different sounds
you can hear
Being present-minded allows you to stay

away from negative thoughts that can
cause stress or depression
10
Consciously question your own

attitudes to middle and old age today
You can improve your mental function

by revising your negative beliefs about
growing old
Adapt your lifestyle to protect your brain

There are life choices that you can
make to positively influence your
brain health.
Mental
Read more: http://hellobrain.eu/en/brainhealth/project?id=adapt-your-lifestyle-toprotect-your-brain
LIFESTYLE BUFFS
1
Have a day free from processed

foods today
Obesity and lack of physical exercise are

linked to an increased risk of developing
dementia
If you are a smoker, reduce your

cigarette intake by 10% today
If you stop smoking you can lower your risk

of developing dementia
If you are overweight have a

snackfree day today
Tackling increased body weight through

diet and exercise is likely to improve your
brain health
Make your bedroom a technologyfree

zone today. No phone, laptop, or TV
inbed
Sound sleep may boost memory recall by

allowing your brain to process information
from the day
Have a sugarfree day today.

Read the labels
Type 2 diabetes, together with poor sugar

control increases your risk of getting
dementia
Decide on a reasonable time to go to

bed and stick to it today
Your brain builds memories while you sleep
Substitute your regular snack

with a fruit snack today
The brain benefits from a diet low in

saturated fats and high in brightly coloured
fruits and green veg
Prepare at least one healthy meal

from fresh ingredients today

Have a vegetarian day today

10
Have an alcoholfree day today
Light or moderate consumption of alcohol

may be protective but heavy drinking is
harmful for brain health
15
14
13
12
11
10
Day
Date
Activity Description
Mental
Mental
Social
Social
Physical
Physical
Enter the date, describe the activity and tick which of the five buff categories the activity
fitted into, making sure to spread your activities evenly across across all 5 categories. By
the end of this mini-challenge you should have completed 10 activities in each category.
Attitude
Attitude
Appendix Diary
Lifestyle
Lifestyle
33
32
31
30
29
28
27
26
25
24
23
22
21
20
19
18
17
16
Day
Date
Diary
Lifestyle
Lifestyle
Attitude
Attitude
Mental
Mental
Social
Social
Physical
Physical
50
49
48
47
46
45
44
43
42
41
40
39
38
37
36
35
34
Day
Date
Diary
Lifestyle
Lifestyle
Attitude
Attitude
Mental
Mental
Social
Social
Physical
Physical

How Does The Hello Brain Challenge Work?

Uploaded by

Copyright:

Available Formats

How Does The Hello Brain Challenge Work?

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

How Does The Hello Brain Challenge Work?

Uploaded by

Copyright:

Available Formats

Take the Hello Brain Challenge

How does the Hello Brain

Select a daily Brain Buff from the suggestions

Do one thing every day to help your brain

Track your personal progress using the diary

We call that one thing a Brain Buff.

Tell your friends and complete the challenge

The free Hello Brain app provides daily

Like our Facebook page

In these pages we will provide you with most

There are five Buff Categories:

- Consider the suggestions offered on these

- Feel free to choose your own activities.

- Do things outside your comfort zone;

- Learning is like a powerful brain

- Learning generates new brain cells.

Get physically active

Read more: http://hellobrain.eu/en/brainhealth/project?id=get-physically-active

Get your body moving for at least 10

Exercise may improve day-to-day memory

Spend 10 minutes improving

Staying active can help you to remain

Move to music - put on your favourite

Exercise helps to grow connections in

Do 1, 2 or 3 sets (8-12 repetitions) of a

Regular physical activity is associated

Go for a walk at lunch-time

Walking for 45 minutes 3 times a week

Walk to work today or get off one

Exercise improves mental health

Consider new ways to exercise.

Exercise may increase your levels of social

Play active games with your

Did you know that swimming every day

Skip a TV show in favour of some

Exercise is good for brain health as it

Take the stairs instead of the lift today

Regular physical activity is associated with

Stay socially engaged

Read more: http://hellobrain.eu/en/brainhealth/project?id=stay-socially-engaged

Call a friend or relative for a chat

Just 10 minutes of social interaction can

Share a mealtime with someone today

Simple social interaction may deliver greater

Share something from the

Social interaction helps to maintain

Put yourself in a place with people

Experiencing new situations and people

Chat with someone at least

Research shows that when generations

Nurture a new friendship

People who are socially active are less likely

Initiate a gettogether with family,

Combine social activity with physical activity

Offer to help a friend or relative

Getting involved in social activities is not

Engage with the Hello Brain

People who are socially active are less likely