17 Habits That Could Save Your Brain

& countdown to residency graduation: 60 days, 16 hours, 30 minutes, 14 seconds

Apr 14, 2025

Life Update:
We’re officially cleared to close on our new home in San Diego—and if all goes to plan, we’ll have the keys by the end of the week! Buying a home has been so carefree, stress-free, and such a fun process. Just kidding, stress and more stress… but also feeling blessed that we are finally in a position to do this.

We’re setting up a lot of work to be done on the home once we close - from painting the house, to fumigating (GOODBYE TERMITES! *evil laughter*), to ripping out all the carpet (Ari’s allergies demand it!) and replacing it with waterproof laminate that looks like hardwood. We’ll fly out next month to start the process of moving in—and it’s all starting to feel real.

Also, my graduation from residency in 60 days, 16 hours, and 30 minutes (but who’s counting? 😄)

Between packing, planning, and painting, I’ve also been building something I’ve dreamed about for years: my own integrative mental health practice. I haven’t shared much publicly yet but I’ll be offering virtual care across a few states—combining psychiatric medication management, therapy, lifestyle medicine, and more - focusing on helping people recover from depression, anxiety, bipolar disorder, insomnia, trauma related disorders, OCD, addiction, and so much more. Details to come (you all will be the first to know!)

Let’s Talk About Your Brain

A massive new study just dropped—and it’s one of the most important brain health papers of the year.

Researchers reviewed 59 meta-analyses (yep, that’s a review of reviews - the best kind of research) to identify shared risk factors for three of the biggest brain-related conditions we face as we age:

Dementia
Stroke
Late-life depression

Here’s what they found: 17 modifiable risk factors—meaning there’s actually something you can do about them.

Now, I get it. Some of these risk factors can feel stacked against us. Maybe you have a family history of some of these conditions (i.e. my family with type 2 diabetes 😔). Maybe life circumstances have made it harder to prioritize your health. There’s no denying that some things are out of our control.

But there’s also a lot we CAN control. And the best part? Focusing on even just one or two of these areas doesn’t just lower your risk for one condition—it can help protect you against all three.

Here are the 17 risk factors that matter most:

🧠 The 17 Modifiable Risk Factors

High blood pressure – This is one of the biggest risk factor of all. Keeping BP under control can reduce your risk of stroke, dementia, and depression.
Smoking – Linked to all three conditions. Quitting helps your lungs, heart, and brain. I’ve helped countless people quit smoking and vaping - it’s more than possible.
Physical inactivity – Movement protects your brain. Aim for at least 150 minutes/week (see last week’s newsletter for more on this!)
Poor sleep – Chronic sleep issues can increase dementia risk and worsen mood.
High blood sugar – Managing blood sugar lowers risk of stroke and cognitive decline.
High cholesterol – Especially LDL cholesterol, which appears to be linked with increased stroke risk.
Kidney disease – Severe kidney dysfunction affects overall and brain health. The two main causes of chronic kidney disease are diabetes and high blood pressure.
Unhealthy diet – Diets low in nutrients and high in processed foods increase risk. There appears to be a protective effect on brain health for those who consume a high intake of fruits and vegetables.
Alcohol use – Heavy drinking is strongly linked to brain atrophy and depression.
Hearing loss – Often overlooked, but it increases dementia risk significantly. If you’ve never gotten your hearing checked, I recommend talking with your doctor about this.
Chronic pain – Ongoing pain impacts brain structure and mood. There’s a huge link between chronic pain and depression.
Low purpose in life – A strong sense of meaning is protective.
Social isolation/Loneliness – Disconnection from others raises risk for all three conditions.
Chronic stress – High cortisol over time can damage brain function.
Low cognitive engagement – Activities like puzzles, reading, and learning a new language can help.
Depressive symptoms – Depression isn’t just a consequence—it’s a risk factor.
Obesity – Obesity increases inflammation and risk of vascular issues.

💡 My Advice

When I talk to my patients about preventing dementia and protecting their brain and mental health as they age, here’s what I recommend most often:

Move your body – Aim for a mix of strength and cardio. It’s good for your mood, sleep, and brain.
Eat like your brain depends on it – Because it does. Focus on colorful plants, healthy fats, whole grains, fish, nuts, and fiber. Okay, and some dark chocolate too.
Prioritize sleep – 7–8 hours if possible. No screens before bed. Cool, dark room. Regular schedule.
Protect your ears – Get your hearing tested. Use earplugs in loud environments (this is KEY).
Stay socially connected – Community protects cognition. Text a friend. Call your sibling. Say yes to the coffee invite.
Challenge your brain – Read, write, take a class, play games, learn a language.
Limit alcohol – Especially as you age, your brain becomes more sensitive to its effects.
Manage your blood pressure – Know your numbers. See a doctor. Adjust your lifestyle.
Handle stress wisely – Meditation, breathwork, journaling, movement. Find your non-negotiables (more on this in last week’s newsletter).
Find your purpose – Whether it’s your family, your work, your community, or something creative. Purpose matters.

Why This Matters

You don’t need to overhaul your entire life to protect your brain. Focus on one or two things—like sleep and movement—and you’ll likely see improvements in several other areas too.

The biggest takeaway from this study? Prevention isn’t a one-size-fits-all checklist—it’s a menu. Choose what works for you. Keep going. And know that every small choice adds up.

Thank you for reading my newsletter. Whether you’ve been riding with me since January 2024 or just joined today—I’m so grateful for you.

This newsletter is 100% free because I believe mental health education should be accessible to everyone. For those who choose to donate by subscribing, thank you. Your support helps me keep this newsletter going, make it better each week, and bring trusted mental health and brain health information to even more people.

See you next week.
—Dr. Jake

Source

🧠 Journal of Neurology, Neurosurgery & Psychiatry (2025).
"Shared modifiable risk factors for stroke, dementia, and late-life depression: A systematic review of meta-analyses.: Link.

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Curious about something or have a topic you’d love me to dive into in a future newsletter? Let me know - I read every comment and do my best to respond to as many as I can. Your ideas inspire the next big discussion!

Mental Health Movement by Dr. Jake Goodman

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