Nurturing Your Brain Health

Brain Health 101 With Dr. Julie: 7 Simple Ways You Can Nurture Your Brain Health

Welcome to Brain Health 101!

Taking care of your brain doesn’t need to be intimidating - there are small things you can do each day to be proactive. Today we are breaking it down and making it SIMPLE.

First things first: Brain health isn’t an “older person’s problem.” Aging starts in your 20's. And Alzheimer’s disease starts in the brain 20-30 years before the first symptom ever appears. Being proactive is the best strategy we have to extend peak brain years.

Doctors and scientists have identified modifiable risk factors, which means there are certain lifestyle adjustments you can make that can decrease your risk for cognitive decline. Some of these modifiable risk factors are outlined below along with an example of how you can take a small step to get started.

Modifiable Risk Factors


  • Eat more real foods, less processed foods.

    Small step: Swap out one fast food meal per week with a home cooked meal.

Reduce Alcohol Consumption:

  • Less alcohol, more water.

    Small step: Swap a cocktail for a mocktail.

Aerobic Activities:

  • Move your body every day.

    Small step: Go on a ten minute walk around the block.


  • Aim for 7-9 hours/night.

    Small step: Go to bed 10 minutes earlier.

Stress Management:

  • Establish healthy outlets so stress doesn’t build up.

    Small step: Take 5 minute breaks throughout the day to rest, breathe, or journal.

Social Relationships:

  • Connect with loved ones on a regular basis.

    Small step: Schedule a phone date with a friend.


  • Connect with and live out your purpose.

    Small step: Set a 2 minute timer and journal about what matters most in life.

If you’re feeling overwhelmed, take a deep breath. Pick ONE to start with this week. And make it your own! Every brain is unique and it will look different for each person.

Brain health is for everyone.

You are never too old or too young to get started.