Dark Chocolate, Dementia, and Depression: What You Need to Know

Dec 23, 2024

How many steps a day can reduce depression risk? Dark chocolate vs. milk chocolate for health? Are there early predictors of dementia?

Today, we’re diving into some fascinating health research that’s hot off the press, with studies released to the public over the last few weeks.

But first—let’s take a moment to celebrate! 🎉

This week, we hit 10,000 subscribers in the Mental Health Movement newsletter.

I started this newsletter one year ago, with a goal to provide practical, science-backed strategies to improve mental fitness and overall well-being.

When I started, I had just 5 subscribers—myself, my wife, my parents, and my sister (yes, I subscribed to my own newsletter—gotta support yourself!).

51 weeks later, this family of five has turned into 10,000!

Thank you for taking a few minutes out of your week to invest in your mental health. Thank you for sharing this newsletter with friends and family. And thank you for trusting me.

I promise to keep it real, keep everything science-backed, and continue supporting you on your journey to a healthier, more balanced life.

Let’s dive in!

1. “Walking” Away From Depression

How many steps a day could boost your mental health? Spoiler: It’s less than you think!

Research has long shown that walking improves heart health, but what about mental health? This week, a massive study in JAMA analyzed data from over 90,000 people across 13 countries and found that walking more was linked to fewer symptoms of depression.

At 5,000 steps a day, people saw improvements in mood. But at 7,500 steps, the results were striking—a 42% lower risk of depression! While this study shows a strong link between steps and mental health, more research is needed to confirm any cause-and-effect relationship.

As someone who spends much of the day at a desk, I know it can be tough to hit your step goals. Here are a few strategies that have worked for me:

Take the Stairs: Skip the elevator whenever possible. Those steps add up quickly!
Evening Walks: Take a sunset stroll after dinner with a friend or loved one. (I do this every night with my wife!) Bonus: Walking after meals can also help regulate blood sugar.
Bring Your Pet: If you have a furry friend, make them your walking buddy.
My wife and I on our nightly walk!

2. Early Predictors of Dementia

A new study from RAND Corporation analyzed data from a large, nationally representative U.S. sample to uncover early predictors of cognitive impairment and dementia. The findings? There are specific factors that can give us clues years before symptoms develop.

Here are the key takeaways:

Education Matters: People with less education had a higher risk of developing cognitive impairment. Lifelong learning appears to be protective against dementia.
Chronic Health Issues: Conditions like diabetes, hypertension, and heart disease were linked to dementia risk. Staying on top of treatments can make a significant difference.
Lifestyle is Key: Consistent exercise, eating well, and keeping your brain engaged (like learning new skills) were associated with lower risks.
Mental Health Matters: Heavy alcohol use and social isolation were significant risk factors for cognitive decline.

The good news? Many of these factors are modifiable. Small changes now can have a big impact on brain health later.

In case you need further proof of the power of lifestyle choices—here’s a photo of our 90-year-old Nonna (Italian Grandma) last week—keeping her muscles strong and her mind sharp with regular activity.

GOALS, NONNA, GOALS!

3. The Dark Chocolate Advantage

Let’s settle a sweet debate: dark chocolate > milk chocolate when it comes to health.

A recent British Medical Journal study found that people who ate five or more servings of dark chocolate per week had a 21% lower risk of developing type 2 diabetes compared to those who rarely ate it. Milk chocolate? No such luck.

Here’s why:

Higher Cocoa Content: Dark chocolate is rich in antioxidants and contains less added sugar than milk chocolate.
Milk Chocolate Drawback: Milk chocolate was associated with long-term weight gain—a key risk factor for type 2 diabetes.

Before you grab that dark chocolate bar, remember: this was an observational study, so while dark chocolate is associated with a lower risk, it’s not a magic cure, and a causal relationship cannot be confirmed yet.

I personally consume a small serving of dark chocolate every day (70% cocoa and above). I have it after lunch for a small caffeine boost to power through the post-lunch slump. However, I don’t recommend dark chocolate at night, especially if you’re sensitive to caffeine, as this can affect your sleep.

Thanks for reading, See you all next week for the FINAL newsletter of the year!!!
Dr. Jake

(P.S. Your well-being is always worth prioritizing—don’t forget to take care of yourself today.)

Thank you for reading.
I’m so grateful you’re here. Thank you for investing in your health and taking steps toward a balanced life. We’re in this together.

Let’s keep the conversation going:
Have a question or something you want me to cover in a future newsletter? I would love to hear from you.

Mental Health Movement by Dr. Jake Goodman

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