YapSpan

Healthiest habits

Habits ranked by how much they move your Health Score. Tap a pill, answer yours.

Your health score

?

of 100

Answer the 97 habits below to see your Health Score, and which habit is your biggest drag and your biggest lift.

How this score is built

Nothing here is a new study number. Every habit’s points are the same published figures the other What Matters pages print, converted onto one ruler and added up. A habit on several pages (exercise: lifespan years, dementia risk, brain age, sleep quality) becomes one pill whose levels carry the sum, and every answer is saved under its usual quiz key.

The midpoint is 50: a typical adult, every answer at its reference (the life model’s population-average answer, or the study’s reference group). Each answered habit moves it by its points. Unanswered habits and answers with no number add nothing.

Three co-equal pillars. Every figure counts on exactly one of Longevity, Mental age or Body age, and each pillar’s parts are scaled by its weight so the three carry a peer share of the total swing. The hero shows your points on each.

PillarShareWhat counts on it
Longevity×135.1%205.2 pts · 53 habitsYears of life expectancy for every habit that is not a physical or mood habit, plus every dementia risk and every mortality risk, for any habit but a mood one.lifespan · dementia · sleep and lifespan
Mental age×134.4%200.8 pts · 35 habitsEvery brain-age year, and every published figure behind a mood or mental-health habit, whichever page it comes from. No mood-only number is invented.cognitive age · the mood habits’ lifespan, dementia and sleep figures
Body age×1.530.5%178.1 pts · 34 habitsThe physical habits’ years of life expectancy (exercise, strength, sitting, diet, weight, blood pressure, cholesterol, blood sugar, fibre, sleep hours and apnea) and every sleep quality figure. No body-age number is invented.lifespan (physical habits) · sleep quality
PagePointsWhy this ruler
Lifespan2 per year of life expectancyThe life model’s own option deltas; current smoking (−8.7 y) is worth about 17 points. Longevity for most habits, Body age (×1.5) for the physical ones, Mental age for the mood ones.
Dementia10 per +100% relative riskLifetime risk is about one in five, so +100% is roughly 20 absolute points of risk; depression (+120%) weighs 12. Longevity, or Mental age for a mood habit.
Sleep and lifespan3 per +100% mortality riskLongevity. Lifespan years already carry most of sleep’s effect on mortality, so a third of dementia’s ruler.
Cognitive age1 per brain-age yearMental age. Doubled from the first cut so cognitive fitness is a clear half of the pillar next to mood; frequent video games (−13.7 y) is worth about 14 points.
Sleep quality0.2 per Total Sleep Score pointBody age (×1.5). Each meter’s sub-score change, blended 0.40 / 0.35 / 0.25 as that score does; treating apnea is worth about 3.6.

Mood and mental health inside Mental age: 12.9% of the swing

No mood ruler is invented. The 6 habits whose question is about mood or mental health count exactly as much as the published figures behind them, 75.2 points of swing between them, 12.9% of every habit’s swing added together, all of it on the Mental age pillar next to the brain-age years (1 per brain-year).

  1. #2Mental health treatment+26.6 pts · 4.6% of the swing
  2. #10Low mood+17.2 pts · 3% of the swing
  3. #18Sense of purpose+10.1 pts · 1.7% of the swing
  4. #19Stress+9.4 pts · 1.6% of the swing
  5. #22A daily relaxation practice+8.8 pts · 1.5% of the swing
  6. #51Worry and rumination+3.1 pts · 0.5% of the swing

Where the numbers come from: the life model’s mood, treatment, purpose and stress years; the Lancet Commission’s depression risk [2] and sense of purpose [45] on the dementia page; chronic stress [46]; rumination brain-age years [70]; the relaxation-practice sleep figures.

The ruler is linear. Above the midpoint, 100 means every habit at its best answer (+227.9 net); below it, 0 means every habit at its worst (−352.1 net). Your net is placed in proportion (score = 50 + 50 × net ÷ 227.9 above the line, 50 + 50 × net ÷ 352.1 below), so every point of net is worth the same wherever you sit. Attention span is not in the score: its page stays, but a same-day alertness index is not a health outcome of its own and its figures were mostly conversions of sleep and caffeine habits already counted.

Bands: 🏆 elite (85+) · 💪 strong (65+) · 🙂 typical (45+) · 😐 slipping (35+) · 😬 at risk (20+) · 🫠 running on empty

Ranking and weights: pills are ordered by each habit’s swing, its best published answer minus its worst, in points; its weight is that swing as a share of every habit’s swing added together. A star (*) marks a level with a projected or converted part on its own page; a habit whose every level is such a projection is left out of the ranking. Age, sex, genes, family history, conditions, medicines and circumstances are left out on purpose: this ranks what you can change.

Every habit’s swing and weight (97)
  1. #1Body weight+26.9 pts · 4.6% of the swing
  2. #2Mental health treatment+26.6 pts · 4.6% of the swing
  3. #3Blood sugar+23.6 pts · 4.1% of the swing
  4. #4Smoking+23.2 pts · 4% of the swing
  5. #5Diet quality+22.9 pts · 3.9% of the swing
  6. #6Exercise+21.9 pts · 3.8% of the swing
  7. #7Recreational drugs+19.8 pts · 3.4% of the swing
  8. #8Hours of sleep+19.5 pts · 3.4% of the swing
  9. #9Social connection+18.9 pts · 3.3% of the swing
  10. #10Low mood+17.2 pts · 3% of the swing
  11. #11Sleep apnea+16.7 pts · 2.9% of the swing
  12. #12Alcohol+16.1 pts · 2.8% of the swing
  13. #13Hearing loss+15.4 pts · 2.7% of the swing
  14. #14Video games+13.7 pts · 2.4% of the swing
  15. #15Pet ownership+13 pts · 2.2% of the swing
  16. #16Blood pressure+12.7 pts · 2.2% of the swing
  17. #17Sauna+11.8 pts · 2% of the swing
  18. #18Sense of purpose+10.1 pts · 1.7% of the swing
  19. #19Stress+9.4 pts · 1.6% of the swing
  20. #20LDL cholesterol+9 pts · 1.6% of the swing
  21. #21Vision loss+9 pts · 1.6% of the swing
  22. #22A daily relaxation practice+8.8 pts · 1.5% of the swing
  23. #23Inflammatory conditions treated+8 pts · 1.4% of the swing
  24. #24Word and number puzzles+8 pts · 1.4% of the swing
  25. #25Community involvement+7.4 pts · 1.3% of the swing
  26. #26Dancing+7.1 pts · 1.2% of the swing
  27. #27Drawing and painting+6.2 pts · 1.1% of the swing
  28. #28Strength training+5.8 pts · 1% of the swing
  29. #29About how many steps do you take on a typical day?+5.4 pts · 0.9% of the swing
  30. #30Sitting time+5.4 pts · 0.9% of the swing
  31. #31Fruit and vegetables+5.4 pts · 0.9% of the swing
  32. #32Fibre intake+5.4 pts · 0.9% of the swing
  33. #33A regular sleep schedule+5.3 pts · 0.9% of the swing
  34. #34Sugary drinks+5.2 pts · 0.9% of the swing
  35. #35Walking speed for your age+5.1 pts · 0.9% of the swing
  36. #36Reading and mental hobbies+5 pts · 0.9% of the swing
  37. #37Resting heart rate+4.8 pts · 0.8% of the swing
  38. #38Eating pattern+4.8 pts · 0.8% of the swing
  39. #39Playing an instrument+4.5 pts · 0.8% of the swing
  40. #40Long daytime naps+4.4 pts · 0.8% of the swing
  41. #41Close friends+4.2 pts · 0.7% of the swing
  42. #42Opioid use+4 pts · 0.7% of the swing
  43. #43Processed meat+3.9 pts · 0.7% of the swing
  44. #44Coffee, tea and energy drinks+3.9 pts · 0.7% of the swing
  45. #45Waist size+3.9 pts · 0.7% of the swing
  46. #46Sport you play+3.6 pts · 0.6% of the swing
  47. #47A weighted blanket+3.6 pts · 0.6% of the swing
  48. #48Cardio fitness+3.6 pts · 0.6% of the swing
  49. #49Stairs+3.5 pts · 0.6% of the swing
  50. #50Binge drinking+3.2 pts · 0.6% of the swing
  51. #51Worry and rumination+3.1 pts · 0.5% of the swing
  52. #52Air where you live+3 pts · 0.5% of the swing
  53. #53Vaping+2.8 pts · 0.5% of the swing
  54. #54CBT-I for insomnia+2.8 pts · 0.5% of the swing
  55. #55Red meat+2.7 pts · 0.5% of the swing
  56. #56Gut symptoms checked+2.6 pts · 0.4% of the swing
  57. #57Fibre+2.4 pts · 0.4% of the swing
  58. #58Cancer screening+2.4 pts · 0.4% of the swing
  59. #59Working hours+2.4 pts · 0.4% of the swing
  60. #60Mentally active leisure+2.3 pts · 0.4% of the swing
  61. #61Second-hand smoke+2.2 pts · 0.4% of the swing
  62. #62Legumes+2.1 pts · 0.4% of the swing
  63. #63Poor sleep quality+2 pts · 0.3% of the swing
  64. #64Shingles vaccine+2 pts · 0.3% of the swing
  65. #65Daily multivitamin+2 pts · 0.3% of the swing
  66. #66Omega-3 (oily fish or fish oil)+2 pts · 0.3% of the swing
  67. #67The five healthy sleep traits+1.9 pts · 0.3% of the swing
  68. #68Weekend catch-up sleep+1.9 pts · 0.3% of the swing
  69. #69A partner+1.8 pts · 0.3% of the swing
  70. #70When you exercise+1.8 pts · 0.3% of the swing
  71. #71Daily steps+1.8 pts · 0.3% of the swing
  72. #72Dental visits+1.6 pts · 0.3% of the swing
  73. #73Bedtime after midnight+1.6 pts · 0.3% of the swing
  74. #74Phone or screens before bed+1.6 pts · 0.3% of the swing
  75. #75Fibre sources+1.5 pts · 0.3% of the swing
  76. #76Seatbelt+1.4 pts · 0.2% of the swing
  77. #77Phone while driving+1.4 pts · 0.2% of the swing
  78. #78Sun protection+1.4 pts · 0.2% of the swing
  79. #79Sunscreen and shade+1.4 pts · 0.2% of the swing
  80. #80Tanning beds+1.4 pts · 0.2% of the swing
  81. #81Sleeping pills+1.3 pts · 0.2% of the swing
  82. #82Music at bedtime+1.3 pts · 0.2% of the swing
  83. #83Sunburns+1.2 pts · 0.2% of the swing
  84. #84Vaccines+1.2 pts · 0.2% of the swing
  85. #85Coffee, morning versus all day+1.1 pts · 0.2% of the swing
  86. #86Colon screening+1 pts · 0.2% of the swing
  87. #87Check-ups+0.8 pts · 0.1% of the swing
  88. #88Skin checks+0.8 pts · 0.1% of the swing
  89. #89Bedroom temperature+0.8 pts · 0.1% of the swing
  90. #90Daylight during the day+0.7 pts · 0.1% of the swing
  91. #91Light in the bedroom at night+0.6 pts · 0.1% of the swing
  92. #92Helmet+0.4 pts · 0.1% of the swing
  93. #93A pet on the bed+0.3 pts · 0.1% of the swing
  94. #94Night-time noise+0.2 pts · 0% of the swing
  95. #95Melatonin+0.2 pts · 0% of the swing
  96. #96How often do you use a hot tub or take a hot bath?0 pts · 0% of the swing
  97. #97Which pets live with you? Tick every one that applies.0 pts · 0% of the swing

Age, sex, ethnicity, genes and family history sit outside this score on purpose: it ranks habits, the things you can change. Conditions, medicines and circumstances with a pill on another page (head injury, APOE4, migraine, chronic pain, hormone therapy, beta-blockers, shift work, education) are left out here for the same reason.

The years we cite — every option delta and its calibration.

The healthiest habits, ranked

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The healthiest habits, ranked

+20+15+10+50−5−10−15−20−25−30← points lost · Health Score · points gained →Factors, ranked by biggest effect+2.7 pts−24.2 pts#1−26.6 pts#2+1.8 pts−21.8 pts#3+1.6 pts−21.6 pts#4+15.1 pts−7.8 pts#5+11.8 pts−10.1 pts#6+0.8 pts−19 pts#7+3.6 pts−15.9 pts#8+5.5 pts−13.4 pts#9+1.8 pts−15.4 pts#10+4.8 pts−11.9 pts#11+0.8 pts−15.3 pts#12+0.4 pts−15 pts#13+13.7 pts#14+13 pts#15+2.7 pts−10 pts#16+11.8 pts#17+4.8 pts−5.3 pts#18+1.6 pts−7.8 pts#19+2.1 pts−6.9 pts#20+0.4 pts−8.6 pts#21+8.8 pts#22−8 pts#23+8 pts#24+6.8 pts−0.6 pts#25+7.1 pts#26+6.2 pts#27+3.7 pts−2.1 pts#28+2.8 pts−2.6 pts#29+1.2 pts−4.2 pts#30+2.7 pts−2.7 pts#31+2.7 pts−2.7 pts#32+3.5 pts−1.8 pts#33+1.2 pts−4 pts#34+5.1 pts#35+5 pts#36+2.6 pts−2.2 pts#37+1.2 pts−3.6 pts#38+4.5 pts#39+2.6 pts−1.8 pts#40+1.8 pts−2.4 pts#41+0.4 pts−3.6 pts#42+1.2 pts−2.7 pts#43+1.8 pts−2.1 pts#44+1.2 pts−2.7 pts#45+3.6 pts#46+3.6 pts#47+1.8 pts−1.8 pts#48+3.5 pts#49+0.6 pts−2.6 pts#50−3.1 pts#51+0.8 pts−2.2 pts#52+0.4 pts−2.4 pts#53+2.8 pts#54+0.9 pts−1.8 pts#55+0.4 pts−2.2 pts#56+1.2 pts−1.2 pts#57+1.4 pts−1 pts#58+0.6 pts−1.8 pts#59+2.3 pts#60+0.4 pts−1.8 pts#61+1.2 pts−0.9 pts#62−2 pts#63+2 pts#64+2 pts#65−2 pts#66+0.9 pts−1 pts#67−1.9 pts#68+1.8 pts#69+1.8 pts#70+1.8 pts#71+0.8 pts−0.8 pts#72−1.6 pts#73−1.6 pts#74+0.9 pts−0.6 pts#75+0.4 pts−1 pts#76+0.4 pts−1 pts#77+0.6 pts−0.8 pts#78+0.6 pts−0.8 pts#79+0.4 pts−1 pts#80−1.3 pts#81+1.3 pts#82+0.4 pts−0.8 pts#83+0.6 pts−0.6 pts#84+0.5 pts−0.6 pts#85+0.4 pts−0.6 pts#86+0.4 pts−0.4 pts#87+0.4 pts−0.4 pts#88−0.8 pts#89+0.7 pts#90−0.6 pts#91+0.2 pts−0.2 pts#92−0.3 pts#93−0.2 pts#94+0.2 pts#95#96#97Everythingelseno single number

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Tap a pill to answer yours.

0 of 97 answered

Answer the 97 factors above to see which ones raise your own risk, which sit at the reference, and which the studies have no number for.

Health Score points versus each habit’s reference (a typical adult’s answer), above the line better, below it worse: 2 points per year of life expectancy, 10 per +100% dementia risk, 3 per +100% mortality risk, 1 per brain-age year, 0.2 per Total Sleep Score point, Body age parts ×1.5 so the three pillars are peers (* marks a projected or converted part).

Sources (103)Jha P, Ramasundarahettige C, Landsman V, et al., N Engl J Med 2013 · Zhong et al., PLoS One 2015 · Ning et al., Sci Rep 2020 and 100 moreShow all
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  2. [2]G. Livingston et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet, 404(10452):572-628, 2024. doi:10.1016/S0140-6736(24)01296-0 Evidence: Not graded (review)
  3. [3]J. Kang et al. Association between obesity, brain atrophy and accelerated brain aging and their genetic mechanisms. medRxiv, 2022. doi:10.1101/2022.12.30.22284052 Evidence: Very low
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  7. [7]C. Constantinides et al. Brain ageing in schizophrenia: evidence from 26 international cohorts via the ENIGMA Schizophrenia consortium. Mol Psychiatry, 28(3):1201-1209, 2023. doi:10.1038/s41380-022-01897-w Evidence: Very low
  8. [8]S. Rao Kondapally Seshasai et al. Diabetes mellitus, fasting glucose, and risk of cause-specific death. N Engl J Med, 364(9):829-841, 2011. doi:10.1056/NEJMoa1008862 Evidence: High
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  16. [16]S. C. Moore et al. Leisure time physical activity of moderate to vigorous intensity and mortality: a large pooled cohort analysis. PLoS Med, 9(11):e1001335, 2012. doi:10.1371/journal.pmed.1001335 Evidence: High
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  43. [43]N. Cherbuin et al. Optimal Blood Pressure Keeps Our Brains Younger. Front Aging Neurosci, 13:694982, 2021. doi:10.3389/fnagi.2021.694982 Evidence: Low
  44. [44]D. Hughes et al. Association of Blood Pressure Lowering With Incident Dementia or Cognitive Impairment: A Systematic Review and Meta-analysis. JAMA, 323(19):1934-1944, 2020. doi:10.1001/jama.2020.4249 Evidence: High
  45. [45]D. A. R. Sutin et al. Sense of meaning and purpose in life and risk of incident dementia: New data and meta-analysis. Arch Gerontol Geriatr, 105:104847, 2023. doi:10.1016/j.archger.2022.104847 Evidence: High
  46. [46]K. H. Franks et al. Association of Stress with Risk of Dementia and Mild Cognitive Impairment: A Systematic Review and Meta-Analysis. J Alzheimers Dis, 82(4):1573-1590, 2021. doi:10.3233/JAD-210094 Evidence: Low
  47. [47]L. Johansson et al. Midlife psychological stress and risk of dementia: a 35-year longitudinal population study. Brain, 133(Pt 8):2217-24, 2010. doi:10.1093/brain/awq116 Evidence: Low
  48. [48]M. Kivimäki and A. Steptoe. Effects of stress on the development and progression of cardiovascular disease. Nat Rev Cardiol, 15(4):215-229, 2018. doi:10.1038/nrcardio.2017.189 Evidence: Not graded (review)
  49. [49]R. H. Schneider et al. Long-term effects of stress reduction on mortality in persons ≥55 years of age with systemic hypertension. Am J Cardiol, 95(9):1060-4, 2005. doi:10.1016/j.amjcard.2004.12.058 Evidence: Low
  50. [50]D. S. Black et al. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med, 175(4):494-501, 2015. doi:10.1001/jamainternmed.2014.8081 Evidence: Low
  51. [51]E. Luders, N. Cherbuin, and C. Gaser. Estimating brain age using high-resolution pattern recognition: Younger brains in long-term meditation practitioners. Neuroimage, 134:508-513, 2016. doi:10.1016/j.neuroimage.2016.04.007 Evidence: Very low
  52. [52]A. G. Zauber et al. Colonoscopic polypectomy and long-term prevention of colorectal-cancer deaths. N Engl J Med, 366(8):687-96, 2012. doi:10.1056/NEJMoa1100370 Evidence: Low
  53. [53]H. Brooker et al. An online investigation of the relationship between the frequency of word puzzle use and cognitive function in a large sample of older adults. Int J Geriatr Psychiatry, 34(7):921-931, 2019. doi:10.1002/gps.5033 Evidence: Very low
  54. [54]E. S. Nichols et al. A design for life: Predicting cognitive performance from lifestyle choices. PLoS One, 19(4):e0298899, 2024. doi:10.1371/journal.pone.0298899 Evidence: Very low
  55. [55]Y. Chen et al. Late-life social activity and subsequent risk of dementia and mild cognitive impairment. Alzheimers Dement, 21(1):e14316, 2025. doi:10.1002/alz.14316 Evidence: Low
  56. [56]C. Coronel-Oliveros et al. Creative experiences and brain clocks. Nat Commun, 16(1):8336, 2025. doi:10.1038/s41467-025-64173-9 Evidence: Very low
  57. [57]R. Gonzalez-Gomez et al. Randomized controlled trial of resistance exercise and brain aging clocks. Geroscience, 48(3):3251-3262, 2026. doi:10.1007/s11357-026-02141-x Evidence: Low
  58. [58]A. Reynolds et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet, 393(10170):434-445, 2019. doi:10.1016/S0140-6736(18)31809-9 Evidence: Moderate
  59. [59]D. P. Windred et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep, 47(1), 2024. doi:10.1093/sleep/zsad253 Evidence: Low
  60. [60]M. P. Pase et al. Sugary beverage intake and preclinical Alzheimer's disease in the community. Alzheimers Dement, 13(9):955-964, 2017. doi:10.1016/j.jalz.2017.01.024 Evidence: Very low
  61. [61]O. Jayakody et al. Cognitive Aging and Brain Health: A Comparison of Super Movers vs Nonsuper Movers. Neurology, 107(1):e214776, 2026. doi:10.1212/WNL.0000000000214776 Evidence: Moderate
  62. [62]R. S. Wilson et al. Cognitive Activity and Onset Age of Incident Alzheimer Disease Dementia. Neurology, 97(9):e922-e929, 2021. doi:10.1212/WNL.0000000000012388 Evidence: Low
  63. [63]A. Bavishi, M. D. Slade, and B. R. Levy. A chapter a day: Association of book reading with longevity. Soc Sci Med, 164:44-48, 2016. doi:10.1016/j.socscimed.2016.07.014 Evidence: Low
  64. [64]J. Wang et al. Association between Resting Heart Rate and Machine Learning-Based Brain Age in Middle- and Older-Age. J Prev Alzheimers Dis, 11(4):1140-1147, 2024. doi:10.14283/jpad.2024.76 Evidence: Low
  65. [65]L. Rogenmoser et al. Keeping brains young with making music. Brain Struct Funct, 223(1):297-305, 2018. doi:10.1007/s00429-017-1491-2 Evidence: Very low
  66. [66]T. Yamada et al. Daytime Napping and the Risk of Cardiovascular Disease and All-Cause Mortality: A Prospective Study and Dose-Response Meta-Analysis. Sleep, 38(12):1945-53, 2015. doi:10.5665/sleep.5246 Evidence: High
  67. [67]V. Paz, H. S. Dashti, and V. Garfield. Is there an association between daytime napping, cognitive function, and brain volume? A Mendelian randomization study in the UK Biobank. Sleep Health, 9(5):786-793, 2023. doi:10.1016/j.sleh.2023.05.002 Evidence: Low
  68. [68]B. Ekholm, S. Spulber, and M. Adler. A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. J Clin Sleep Med, 16(9):1567-1577, 2020. doi:10.5664/jcsm.8636 Evidence: Low
  69. [69]J. Steffener et al. Differences between chronological and brain age are related to education and self-reported physical activity. Neurobiol Aging, 40:138-144, 2016. doi:10.1016/j.neurobiolaging.2016.01.014 Evidence: Very low
  70. [70]H. T. Karim et al. Aging faster: worry and rumination in late life are associated with greater brain age. Neurobiol Aging, 101:13-21, 2021. doi:10.1016/j.neurobiolaging.2021.01.009 Evidence: Very low
  71. [71]C. A. Pope 3rd, M. Ezzati, and D. W. Dockery. Fine-particulate air pollution and life expectancy in the United States. N Engl J Med, 360(4):376-86, 2009. doi:10.1056/NEJMsa0805646 Evidence: Very low
  72. [72]J. M. Trauer et al. Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Ann Intern Med, 163(3):191-204, 2015. doi:10.7326/M14-2841 Evidence: High
  73. [73]H. L. Soh et al. Efficacy of digital cognitive behavioural therapy for insomnia: a meta-analysis of randomised controlled trials. Sleep Med, 75:315-325, 2020. doi:10.1016/j.sleep.2020.08.020 Evidence: Moderate
  74. [74]S. Su et al. Leisure Activities and the Risk of Dementia. Neurology, 99(15), 2022. doi:10.1212/WNL.0000000000200929 Evidence: High
  75. [75]L. Shi et al. Sleep disturbances increase the risk of dementia: A systematic review and meta-analysis. Sleep Med Rev, 40:4-16, 2018. doi:10.1016/j.smrv.2017.06.010 Evidence: Moderate
  76. [76]O. M. Bubu et al. Sleep, Cognitive impairment, and Alzheimer's disease: A Systematic Review and Meta-Analysis. Sleep, 40(1), 2017. doi:10.1093/sleep/zsw032 Evidence: High
  77. [77]C. S. Kwok et al. Self-Reported Sleep Duration and Quality and Cardiovascular Disease and Mortality: A Dose-Response Meta-Analysis. J Am Heart Assoc, 7(15):e008552, 2018. doi:10.1161/JAHA.118.008552 Evidence: Moderate
  78. [78]M. Eyting et al. A natural experiment on the effect of herpes zoster vaccination on dementia. Nature, 641(8062):438-446, 2025. doi:10.1038/s41586-025-08800-x Evidence: Low
  79. [79]M. Pomirchy et al. Herpes Zoster Vaccination and Dementia Occurrence. JAMA, 333(23):2083-2092, 2025. doi:10.1001/jama.2025.5013 Evidence: Low
  80. [80]M. Taquet et al. The recombinant shingles vaccine is associated with lower risk of dementia. Nat Med, 30(10):2777-2781, 2024. doi:10.1038/s41591-024-03201-5 Evidence: Low
  81. [81]C. M. Vyas et al. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. Am J Clin Nutr, 119(3):692-701, 2024. doi:10.1016/j.ajcnut.2023.12.011 Evidence: Moderate
  82. [82]Z. S. Tan et al. Red blood cell ω-3 fatty acid levels and markers of accelerated brain aging. Neurology, 78(9):658-64, 2012. doi:10.1212/wnl.0b013e318249f6a9 Evidence: Very low
  83. [83]H. Li et al. Association of healthy sleep patterns with risk of mortality and life expectancy at age of 30 years: a population-based cohort study. QJM, 117(3):177-186, 2024. doi:10.1093/qjmed/hcad237 Evidence: Low
  84. [84]Y. Miao et al. Poor sleep health is associated with older brain age: the role of systemic inflammation. EBioMedicine, 120:105941, 2025. doi:10.1016/j.ebiom.2025.105941 Evidence: Low
  85. [85]T. Åkerstedt et al. Sleep duration and mortality - Does weekend sleep matter?. J Sleep Res, 28(1):e12712, 2019. doi:10.1111/jsr.12712 Evidence: Low
  86. [86]A. Sabag et al. Timing of Moderate to Vigorous Physical Activity, Mortality, Cardiovascular Disease, and Microvascular Disease in Adults With Obesity. Diabetes Care, 47(5):890-897, 2024. doi:10.2337/dc23-2448 Evidence: Low
  87. [87]N. L. Spartano et al. Association of Accelerometer-Measured Light-Intensity Physical Activity With Brain Volume: The Framingham Heart Study. JAMA Netw Open, 2(4):e192745, 2019. doi:10.1001/jamanetworkopen.2019.2745 Evidence: Very low
  88. [88]C. Wang et al. Association of bedtime with mortality and major cardiovascular events: an analysis of 112,198 individuals from 21 countries in the PURE study. Sleep Med, 80:265-272, 2021. doi:10.1016/j.sleep.2021.01.057 Evidence: Moderate
  89. [89]M. Ma et al. Association of sleep timing with all-cause and cardiovascular mortality: the Sleep Heart Health Study and the Osteoporotic Fractures in Men Study. J Clin Sleep Med, 20(4):545-553, 2024. doi:10.5664/jcsm.10926 Evidence: Low
  90. [90]A. M. Chang et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A, 112(4):1232-7, 2015. doi:10.1073/pnas.1418490112 Evidence: Low
  91. [91]J. W. He et al. Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PLoS One, 15(2):e0228756, 2020. doi:10.1371/journal.pone.0228756 Evidence: Low
  92. [92]National Highway Traffic Safety Administration. Seat Belts Save Lives. NHTSA, 2023. Evidence: Not graded (statistics)
  93. [93]World Health Organization. Ultraviolet radiation. WHO fact sheet, 2020. Evidence: Not graded (reference page)
  94. [94]A. K. Parsaik et al. Mortality associated with anxiolytic and hypnotic drugs-A systematic review and meta-analysis. Aust N Z J Psychiatry, 50(6):520-33, 2016. doi:10.1177/0004867415616695 Evidence: Moderate
  95. [95]K. V. Jespersen et al. Listening to music for insomnia in adults. Cochrane Database Syst Rev, 8(8):CD010459, 2022. doi:10.1002/14651858.CD010459.pub3 Evidence: Moderate
  96. [96]X. Wang et al. Coffee drinking timing and mortality in US adults. Eur Heart J, 46(8):749-759, 2025. doi:10.1093/eurheartj/ehae871 Evidence: Low
  97. [97]C. Gardiner et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev, 69:101764, 2023. doi:10.1016/j.smrv.2023.101764 Evidence: Moderate
  98. [98]A. Baniassadi et al. Nighttime ambient temperature and sleep in community-dwelling older adults. Sci Total Environ, 899:165623, 2023. doi:10.1016/j.scitotenv.2023.165623 Evidence: Low
  99. [99]D. P. Windred et al. Brighter nights and darker days predict higher mortality risk: A prospective analysis of personal light exposure in >88,000 individuals. Proc Natl Acad Sci U S A, 121(43):e2405924121, 2024. doi:10.1073/pnas.2405924121 Evidence: Low
  100. [100]M. Boubekri et al. Impact of windows and daylight exposure on overall health and sleep quality of office workers: a case-control pilot study. J Clin Sleep Med, 10(6):603-11, 2014. doi:10.5664/jcsm.3780 Evidence: Very low
  101. [101]S. I. Patel et al. The Effect of Dogs on Human Sleep in the Home Sleep Environment. Mayo Clin Proc, 92(9):1368-1372, 2017. doi:10.1016/j.mayocp.2017.06.014 Evidence: Very low
  102. [102]M. Röösli et al. Associations of Various Nighttime Noise Exposure Indicators with Objective Sleep Efficiency and Self-Reported Sleep Quality: A Field Study. Int J Environ Res Public Health, 16(20), 2019. doi:10.3390/ijerph16203790 Evidence: Very low
  103. [103]A. Brzezinski et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev, 9(1):41-50, 2005. doi:10.1016/j.smrv.2004.06.004 Evidence: Moderate

Every factor, one by one

One quick question each. The charts above follow your answers.

  1. #1Body weight[1, 2, 3]lifespan · dementia · cognitive age−24.2 pts

    26.9 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    How would you describe your weight?

    −6.1 pts
    +2.7 pts
    −4.1 pts
    −15.8 pts
    −24.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  2. #2Mental health treatment[4, 5, 6, 7]lifespan · cognitive age−26.6 pts

    26.6 pts between its best and worst published answer, counted on 2 pages (lifespan, cognitive age).

    Have you been diagnosed with a mental health condition?

    0 pts
    −2.1 pts
    −11.8 pts
    −9.3 pts
    −15.8 pts
    −26.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  3. #3Blood sugar[8, 2, 9]lifespan · dementia · cognitive age−21.8 pts

    23.6 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    What’s your blood sugar like?

    +1.8 pts
    −7 pts
    −17 pts
    −21.8 pts
    −0.9 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  4. #4Smoking[10, 11, 12]lifespan · dementia · cognitive age−21.6 pts

    23.2 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    Do you smoke?

    +1.6 pts
    −1.2 pts
    −14 pts
    −21.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  5. #5Diet quality[13, 14, 15]lifespan · dementia · cognitive age−7.8 pts

    22.9 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    How would you describe your diet?

    −7.8 pts
    −0.2 pts
    +9.9 pts
    +15.1 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  6. #6Exercise[16, 2, 17, 18, 19]lifespan · dementia · sleep quality · cognitive age−10.1 pts

    21.9 pts between its best and worst published answer, counted on 4 pages (lifespan, dementia, sleep quality, cognitive age).

    How many days a week do you get 30+ minutes of exercise?

    −10.1 pts
    −1.1 pts
    +7 pts
    +11.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  7. #7Recreational drugs[20]lifespan−19 pts

    19.8 pts between its best and worst published answer, counted on the lifespan page.

    Do you use recreational drugs?

    +0.8 pts
    −0.6 pts
    −2.4 pts
    −8.4 pts
    −19 pts
    −3 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  8. #8Hours of sleep[21, 22, 23]lifespan · dementia · sleep and lifespan · cognitive age−15.9 pts

    19.5 pts between its best and worst published answer, counted on 4 pages (lifespan, dementia, sleep and lifespan, cognitive age).

    How much sleep do you usually get?

    −15.7 pts
    −4.4 pts
    +3.6 pts
    −15.9 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  9. #9Social connection[24, 25, 26, 2]lifespan · dementia · cognitive age−13.4 pts

    18.9 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    How connected are you to friends and family?

    +5.5 pts
    0 pts
    −13.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  10. #10Low mood[5, 2]lifespan · dementia−15.4 pts

    17.2 pts between its best and worst published answer, counted on 2 pages (lifespan, dementia).

    How often do you feel down or depressed?

    +1.8 pts
    −1.5 pts
    −15.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  11. #11Sleep apnea[21, 27, 28, 29, 30]lifespan · dementia · sleep and lifespan · sleep quality−11.9 pts

    16.7 pts between its best and worst published answer, counted on 4 pages (lifespan, dementia, sleep and lifespan, sleep quality).

    Do you snore loudly or wake up gasping?

    +4.8 pts
    −1.5 pts
    +1.7 pts
    −11.9 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  12. #12Alcohol[31, 2, 32]lifespan · dementia · cognitive age−15.3 pts

    16.1 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    How much alcohol do you drink?

    +0.8 pts
    −0.7 pts
    −4.8 pts
    −15.3 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  13. #13Hearing loss[2, 33, 34, 35]lifespan · dementia · cognitive age−15 pts

    15.4 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    How is your hearing in conversation?

    +0.4 pts
    −13.2 pts
    −5.3 pts
    −15 pts
    0 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  14. #14Video games[36, 37]cognitive age+13.7 pts

    13.7 pts between its best and worst published answer, counted on the cognitive age page.

    How much do you play video games in a typical week?

    0 pts
    +5.2 pts
    +13.7 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  15. #15Pet ownership[38, 39, 40, 41]cognitive age+13 pts

    13 pts between its best and worst published answer, counted on the cognitive age page.

    Which pets live with you? Tick every one that applies.

    0 pts
    +13 pts
    +3.5 pts
    −0.1 pts
    −0.1 pts
    not enough research yet
    not enough research yet
    not enough research yet
    not enough research yet

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  16. #16Blood pressure[42, 2, 43, 44]lifespan · dementia · cognitive age−10 pts

    12.7 pts between its best and worst published answer, counted on 3 pages (lifespan, dementia, cognitive age).

    What’s your blood pressure like?

    +2.7 pts
    −3.3 pts
    −5.3 pts
    −10 pts
    −1.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  17. #17Sauna[16]lifespan+11.8 pts

    11.8 pts between its best and worst published answer, counted on the lifespan page.

    How often do you take a sauna?

    0 pts
    +0.6 pts
    +2 pts
    +6.4 pts
    +11.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  18. #18Sense of purpose[5, 45]lifespan · dementia−5.3 pts

    10.1 pts between its best and worst published answer, counted on 2 pages (lifespan, dementia).

    Do you feel a sense of purpose in your life?

    +4.8 pts
    0 pts
    −5.3 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  19. #19Stress[46, 47, 48]lifespan · dementia−7.8 pts

    9.4 pts between its best and worst published answer, counted on 2 pages (lifespan, dementia).

    How stressed are you day to day?

    +1.6 pts
    −2.2 pts
    −7.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  20. #20LDL cholesterol[42, 2]lifespan · dementia−6.9 pts

    9 pts between its best and worst published answer, counted on 2 pages (lifespan, dementia).

    What’s your cholesterol like?

    +2.1 pts
    −2.7 pts
    −3 pts
    −6.9 pts
    −1.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  21. #21Vision loss[2]lifespan · dementia−8.6 pts

    9 pts between its best and worst published answer, counted on 2 pages (lifespan, dementia).

    How well do you see day to day?

    +0.4 pts
    −2.7 pts
    −8.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  22. #22A daily relaxation practice[49, 50, 51]sleep and lifespan · sleep quality · cognitive age+8.8 pts

    8.8 pts between its best and worst published answer, counted on 3 pages (sleep and lifespan, sleep quality, cognitive age).

    Do you have a regular relaxation or mindfulness practice?

    0 pts
    +2.5 pts
    +8.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  23. #23Inflammatory conditions treated[52]lifespan−8 pts

    8 pts between its best and worst published answer, counted on the lifespan page.

    Do you have a chronic inflammatory or autoimmune condition (rheumatoid arthritis, IBD, psoriasis, lupus)?

    0 pts
    −1 pts
    −8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  24. #24Word and number puzzles[53, 54]cognitive age+8 pts

    8 pts between its best and worst published answer, counted on the cognitive age page.

    How often do you do word or number puzzles (crosswords, sudoku)?

    0 pts
    +4 pts
    +8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  25. #25Community involvement[55, 24]lifespan · cognitive age−0.6 pts

    7.4 pts between its best and worst published answer, counted on 2 pages (lifespan, cognitive age).

    Are you part of a community (club, faith group, volunteering)?

    +6.8 pts
    +3.1 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  26. #26Dancing[56]cognitive age+7.1 pts

    7.1 pts between its best and worst published answer, counted on the cognitive age page.

    Do you dance?

    0 pts
    +1.8 pts
    +7.1 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  27. #27Drawing and painting[56]cognitive age+6.2 pts

    6.2 pts between its best and worst published answer, counted on the cognitive age page.

    Do you draw, paint or make visual art?

    0 pts
    +1.6 pts
    +6.2 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  28. #28Strength training[57, 16]lifespan · cognitive age−2.1 pts

    5.8 pts between its best and worst published answer, counted on 2 pages (lifespan, cognitive age).

    How often do you do strength training?

    −2.1 pts
    +2.3 pts
    +3.7 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  29. #29About how many steps do you take on a typical day?[16]lifespan−2.6 pts

    5.4 pts between its best and worst published answer, counted on the lifespan page.

    About how many steps do you take on a typical day?

    −2.6 pts
    0 pts
    +1.8 pts
    +2.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  30. #30Sitting time[16]lifespan−4.2 pts

    5.4 pts between its best and worst published answer, counted on the lifespan page.

    How many hours a day are you sitting?

    +1.2 pts
    0 pts
    −2.1 pts
    −4.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  31. #31Fruit and vegetables[13]lifespan−2.7 pts

    5.4 pts between its best and worst published answer, counted on the lifespan page.

    How many servings of vegetables and fruit do you eat a day?

    −2.7 pts
    +1.2 pts
    +2.7 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  32. #32Fibre intake[58]lifespan−2.7 pts

    5.4 pts between its best and worst published answer, counted on the lifespan page.

    How much fiber do you eat daily (beans, whole grains, vegetables, fruit)?

    −2.7 pts
    0 pts
    +2.7 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  33. #33A regular sleep schedule[21, 59]lifespan · sleep and lifespan−1.8 pts

    5.3 pts between its best and worst published answer, counted on 2 pages (lifespan, sleep and lifespan).

    How regular is your sleep schedule?

    +3.5 pts
    −1.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  34. #34Sugary drinks[60, 13]lifespan · cognitive age−4 pts

    5.2 pts between its best and worst published answer, counted on 2 pages (lifespan, cognitive age).

    How often do you drink sugary drinks?

    −4 pts
    −1.7 pts
    +1.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  35. #35Walking speed for your age[61]cognitive age+5.1 pts

    5.1 pts between its best and worst published answer, counted on the cognitive age page.

    How does your walking pace compare to others your age?

    0 pts
    0 pts
    +5.1 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  36. #36Reading and mental hobbies[62, 63]cognitive age+5 pts

    5 pts between its best and worst published answer, counted on the cognitive age page.

    How much of your week goes on reading, writing, games or other mental hobbies?

    0 pts
    +2.5 pts
    +5 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  37. #37Resting heart rate[64, 42]lifespan · cognitive age−2.2 pts

    4.8 pts between its best and worst published answer, counted on 2 pages (lifespan, cognitive age).

    What’s your resting heart rate?

    +2.6 pts
    +0.6 pts
    −2.2 pts
    0 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  38. #38Eating pattern[13]lifespan−3.6 pts

    4.8 pts between its best and worst published answer, counted on the lifespan page.

    Which eating pattern best describes you?

    0 pts
    +1.2 pts
    +0.9 pts
    +0.6 pts
    −3.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  39. #39Playing an instrument[65, 54]cognitive age+4.5 pts

    4.5 pts between its best and worst published answer, counted on the cognitive age page.

    Do you play a musical instrument?

    0 pts
    +4.5 pts
    +3.7 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  40. #40Long daytime naps[66, 67]sleep and lifespan · cognitive age−1.8 pts

    4.4 pts between its best and worst published answer, counted on 2 pages (sleep and lifespan, cognitive age).

    Do you nap during the day?

    0 pts
    +2.6 pts
    −1.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  41. #41Close friends[24]lifespan−2.4 pts

    4.2 pts between its best and worst published answer, counted on the lifespan page.

    How many close friends could you call in a crisis?

    −2.4 pts
    0 pts
    +1.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  42. #42Opioid use[20]lifespan−3.6 pts

    4 pts between its best and worst published answer, counted on the lifespan page.

    Do you take prescription opioids or sedatives?

    +0.4 pts
    −0.6 pts
    −3.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  43. #43Processed meat[13]lifespan−2.7 pts

    3.9 pts between its best and worst published answer, counted on the lifespan page.

    How often do you eat processed meat (bacon, deli, sausage)?

    −2.7 pts
    −0.9 pts
    +1.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  44. #44Coffee, tea and energy drinks[13]lifespan−2.1 pts

    3.9 pts between its best and worst published answer, counted on the lifespan page.

    What does your daily caffeine mostly look like?

    0 pts
    +1.8 pts
    −1.2 pts
    0 pts
    −2.1 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  45. #45Waist size[1]lifespan−2.7 pts

    3.9 pts between its best and worst published answer, counted on the lifespan page.

    How’s your waistline?

    +1.2 pts
    0 pts
    −2.7 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  46. #46Sport you play[16]lifespan+3.6 pts

    3.6 pts between its best and worst published answer, counted on the lifespan page.

    What kind of sport or activity do you do most?

    0 pts
    +1.2 pts
    +2.1 pts
    +3.6 pts
    +2.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  47. #47A weighted blanket[68]sleep quality+3.6 pts

    3.6 pts between its best and worst published answer, counted on the sleep quality page.

    Do you have insomnia, and if so, do you sleep under a weighted blanket?

    no number
    0 pts
    +3.6 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  48. #48Cardio fitness[18]cognitive age−1.8 pts

    3.6 pts between its best and worst published answer, counted on the cognitive age page.

    How is your cardio fitness for your age (a fast walk uphill, a run, a hard ride)?

    −1.8 pts
    0 pts
    +1.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  49. #49Stairs[69]cognitive age+3.5 pts

    3.5 pts between its best and worst published answer, counted on the cognitive age page.

    How many flights of stairs do you climb on a typical day?

    0 pts
    +1.2 pts
    +2.3 pts
    +3.5 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  50. #50Binge drinking[31]lifespan−2.6 pts

    3.2 pts between its best and worst published answer, counted on the lifespan page.

    How often do you have 4+ alcoholic drinks in one sitting?

    +0.6 pts
    −0.8 pts
    −2.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  51. #51Worry and rumination[70]cognitive age−3.1 pts

    3.1 pts between its best and worst published answer, counted on the cognitive age page.

    How much do you worry, or chew over things that have already happened?

    0 pts
    −1.6 pts
    −3.1 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  52. #52Air where you live[71]lifespan−2.2 pts

    3 pts between its best and worst published answer, counted on the lifespan page.

    What’s the air like where you live?

    +0.8 pts
    −0.6 pts
    −2.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  53. #53Vaping[10]lifespan−2.4 pts

    2.8 pts between its best and worst published answer, counted on the lifespan page.

    Do you vape or use e-cigarettes?

    +0.4 pts
    −0.8 pts
    −2.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  54. #54CBT-I for insomnia[72, 73]sleep quality+2.8 pts

    2.8 pts between its best and worst published answer, counted on the sleep quality page.

    Chronic insomnia (bad nights 3+ times a week for 3+ months): where are you with it?

    no number
    0 pts
    +2.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  55. #55Red meat[52]lifespan−1.8 pts

    2.7 pts between its best and worst published answer, counted on the lifespan page.

    How often do you eat red meat?

    −1.8 pts
    0 pts
    +0.9 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  56. #56Gut symptoms checked[52]lifespan−2.2 pts

    2.6 pts between its best and worst published answer, counted on the lifespan page.

    Any persistent gut symptoms (blood, pain, big bowel-habit changes)?

    +0.4 pts
    0 pts
    −2.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  57. #57Fibre[52]lifespan−1.2 pts

    2.4 pts between its best and worst published answer, counted on the lifespan page.

    How much fiber do you eat (whole grains, beans, fruit, vegetables)?

    −1.2 pts
    0 pts
    +1.2 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  58. #58Cancer screening[52]lifespan−1 pts

    2.4 pts between its best and worst published answer, counted on the lifespan page.

    Are you up to date on the health screenings recommended for your age (like cancer screening)?

    +1.4 pts
    −1 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  59. #59Working hours[48]lifespan−1.8 pts

    2.4 pts between its best and worst published answer, counted on the lifespan page.

    How many hours a week do you work?

    +0.6 pts
    −0.6 pts
    −1.8 pts
    no number

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  60. #60Mentally active leisure[74]dementia+2.3 pts

    2.3 pts between its best and worst published answer, counted on the dementia page.

    How often do you do things for fun that make you think hard (reading, puzzles, games, learning something, an instrument)?

    0 pts
    +1.2 pts
    +2.3 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  61. #61Second-hand smoke[10]lifespan−1.8 pts

    2.2 pts between its best and worst published answer, counted on the lifespan page.

    How often are you around other people’s smoke?

    +0.4 pts
    −0.8 pts
    −1.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  62. #62Legumes[58]lifespan−0.9 pts

    2.1 pts between its best and worst published answer, counted on the lifespan page.

    How often do you eat legumes (beans, lentils, chickpeas)?

    +1.2 pts
    +0.3 pts
    −0.9 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  63. #63Poor sleep quality[75, 76, 77]dementia · sleep and lifespan−2 pts

    2 pts between its best and worst published answer, counted on 2 pages (dementia, sleep and lifespan).

    How well do you usually sleep?

    0 pts
    −1.1 pts
    −2 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  64. #64Shingles vaccine[78, 79, 80]dementia+2 pts

    2 pts between its best and worst published answer, counted on the dementia page.

    Have you had a shingles vaccine?

    0 pts
    +2 pts
    +2 pts
    +1 pts
    no number

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  65. #65Daily multivitamin[81]cognitive age+2 pts

    2 pts between its best and worst published answer, counted on the cognitive age page.

    Do you take a daily multivitamin?

    0 pts
    +2 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  66. #66Omega-3 (oily fish or fish oil)[82]cognitive age−2 pts

    2 pts between its best and worst published answer, counted on the cognitive age page.

    How often do you eat oily fish (salmon, sardines, mackerel) or take fish oil?

    −2 pts
    0 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  67. #67The five healthy sleep traits[83, 84]sleep and lifespan · cognitive age−1 pts

    1.9 pts between its best and worst published answer, counted on 2 pages (sleep and lifespan, cognitive age).

    How many of these five do you have: 7 to 8 hours, fall asleep easily, stay asleep, wake rested most days, no sleep medication?

    −1 pts
    −0.3 pts
    +0.3 pts
    +0.9 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  68. #68Weekend catch-up sleep[85]sleep and lifespan−1.9 pts

    1.9 pts between its best and worst published answer, counted on the sleep and lifespan page.

    Weekdays versus weekends, how do your nights compare?

    0 pts
    0 pts
    −1.9 pts
    −0.7 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  69. #69A partner[24]lifespan+1.8 pts

    1.8 pts between its best and worst published answer, counted on the lifespan page.

    Are you in a stable partnership?

    +1.8 pts
    0 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  70. #70When you exercise[86]sleep and lifespan+1.8 pts

    1.8 pts between its best and worst published answer, counted on the sleep and lifespan page.

    When do you do most of your brisk exercise (walking fast, cycling, sport)?

    0 pts
    +1 pts
    +1.2 pts
    +1.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  71. #71Daily steps[87]cognitive age+1.8 pts

    1.8 pts between its best and worst published answer, counted on the cognitive age page.

    How many steps do you take on a typical day?

    0 pts
    +0.9 pts
    +1.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  72. #72Dental visits[52]lifespan−0.8 pts

    1.6 pts between its best and worst published answer, counted on the lifespan page.

    How often do you see a dentist?

    +0.8 pts
    −0.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  73. #73Bedtime after midnight[88, 89]sleep and lifespan−1.6 pts

    1.6 pts between its best and worst published answer, counted on the sleep and lifespan page.

    What time do you usually go to bed?

    −0.7 pts
    0 pts
    −1.6 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  74. #74Phone or screens before bed[90, 91]sleep quality−1.6 pts

    1.6 pts between its best and worst published answer, counted on the sleep quality page.

    What does the last half hour before bed look like, light-wise?

    0 pts
    −0.8 pts
    −1.6 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  75. #75Fibre sources[58]lifespan−0.6 pts

    1.5 pts between its best and worst published answer, counted on the lifespan page.

    Where does most of your fiber come from?

    +0.9 pts
    0 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  76. #76Seatbelt[92]lifespan−1 pts

    1.4 pts between its best and worst published answer, counted on the lifespan page.

    Do you wear a seatbelt?

    +0.4 pts
    0 pts
    −1 pts
    no number

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  77. #77Phone while driving[92]lifespan−1 pts

    1.4 pts between its best and worst published answer, counted on the lifespan page.

    Do you use your phone while driving?

    +0.4 pts
    −0.4 pts
    −1 pts
    no number

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  78. #78Sun protection[71]lifespan−0.8 pts

    1.4 pts between its best and worst published answer, counted on the lifespan page.

    How do you handle sun exposure?

    +0.6 pts
    −0.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  79. #79Sunscreen and shade[93]lifespan−0.8 pts

    1.4 pts between its best and worst published answer, counted on the lifespan page.

    How do you typically handle sun exposure?

    +0.6 pts
    −0.2 pts
    −0.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  80. #80Tanning beds[93]lifespan−1 pts

    1.4 pts between its best and worst published answer, counted on the lifespan page.

    Have you ever used indoor tanning beds?

    +0.4 pts
    −0.2 pts
    −1 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  81. #81Sleeping pills[94]sleep and lifespan−1.3 pts

    1.3 pts between its best and worst published answer, counted on the sleep and lifespan page.

    Do you take prescription sleeping pills (benzodiazepines, Z-drugs)?

    0 pts
    −0.6 pts
    −1.3 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  82. #82Music at bedtime[95]sleep quality+1.3 pts

    1.3 pts between its best and worst published answer, counted on the sleep quality page.

    Do you listen to calm music as part of going to sleep?

    0 pts
    +0.7 pts
    +1.3 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  83. #83Sunburns[93]lifespan−0.8 pts

    1.2 pts between its best and worst published answer, counted on the lifespan page.

    How many blistering sunburns have you had in your life?

    +0.4 pts
    −0.2 pts
    −0.8 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  84. #84Vaccines[52]lifespan−0.6 pts

    1.2 pts between its best and worst published answer, counted on the lifespan page.

    Are you up to date on flu and COVID vaccines?

    +0.6 pts
    0 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  85. #85Coffee, morning versus all day[96, 97]sleep and lifespan · sleep quality−0.6 pts

    1.1 pts between its best and worst published answer, counted on 2 pages (sleep and lifespan, sleep quality).

    When does your last caffeine of the day usually land?

    0 pts
    +0.5 pts
    −0.2 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  86. #86Colon screening[52]lifespan−0.6 pts

    1 pts between its best and worst published answer, counted on the lifespan page.

    Are you up to date on colorectal screening (recommended from 45)?

    +0.4 pts
    −0.6 pts
    0 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  87. #87Check-ups[52]lifespan−0.4 pts

    0.8 pts between its best and worst published answer, counted on the lifespan page.

    How often do you get a medical checkup?

    +0.4 pts
    0 pts
    −0.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  88. #88Skin checks[93]lifespan−0.4 pts

    0.8 pts between its best and worst published answer, counted on the lifespan page.

    Do you check your skin for changing moles?

    +0.4 pts
    0 pts
    −0.4 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  89. #89Bedroom temperature[98]sleep quality−0.8 pts

    0.8 pts between its best and worst published answer, counted on the sleep quality page.

    How warm is your bedroom at night?

    0 pts
    −0.4 pts
    −0.8 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  90. #90Daylight during the day[99, 100]sleep and lifespan · sleep quality+0.7 pts

    0.7 pts between its best and worst published answer, counted on 2 pages (sleep and lifespan, sleep quality).

    How much real daylight do you get on a typical day?

    0 pts
    +0.4 pts
    +0.7 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  91. #91Light in the bedroom at night[99]sleep and lifespan−0.6 pts

    0.6 pts between its best and worst published answer, counted on the sleep and lifespan page.

    How much light are you in during the hours you should be asleep?

    0 pts
    −0.4 pts
    −0.6 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  92. #92Helmet[92]lifespan−0.2 pts

    0.4 pts between its best and worst published answer, counted on the lifespan page.

    Do you wear a helmet when you bike, ski, or ride a motorbike or horse?

    +0.2 pts
    −0.2 pts
    no number

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  93. #93A pet on the bed[101]sleep quality−0.3 pts

    0.3 pts between its best and worst published answer, counted on the sleep quality page.

    Which pets sleep on your bed? Tick every one that applies.

    0 pts
    −0.3 pts
    not enough research yet
    not enough research yet

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  94. #94Night-time noise[102]sleep quality−0.2 pts

    0.2 pts between its best and worst published answer, counted on the sleep quality page.

    How noisy is your bedroom at night?

    0 pts
    −0.1 pts
    −0.2 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  95. #95Melatonin[103]sleep quality+0.2 pts

    0.2 pts between its best and worst published answer, counted on the sleep quality page.

    Do you take melatonin at bedtime?

    0 pts
    +0.1 pts
    +0.2 pts

    Not answered yet. Tap an option to save your answer. This answer does not change your life estimate.

  96. #96How often do you use a hot tub or take a hot bath?[16]lifespan

    0 pts between its best and worst published answer, counted on the lifespan page.

    How often do you use a hot tub or take a hot bath?

    0 pts
    0 pts
    0 pts
    +0.8 pts
    +1.6 pts

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

  97. #97Which pets live with you? Tick every one that applies.[16]lifespan

    0 pts between its best and worst published answer, counted on the lifespan page.

    Which pets live with you? Tick every one that applies.

    0 pts
    +6.4 pts
    +2.2 pts
    0 pts
    0 pts
    not enough research yet
    not enough research yet
    not enough research yet
    not enough research yet

    Not answered yet. Tap an option to save your answer. Saved to your quiz answers, so the quiz shows it too.

Keep going

The deep dives behind this chart, and the quizzes that score it.

Take the sleep quiz →Take the exercise quiz →Take the diet quiz →All quizzes →All deep dives →