If you've ever worried about your memory, or watched a parent or grandparent navigate a dementia diagnosis, you've probably asked some version of the same question: Is there anything I can do before it gets bad?
The answer, increasingly, is yes — but timing matters enormously.
As a clinical neuropsychologist based in San Diego, I've spent my career working with older adults at every stage of cognitive change — from the subtle shifts that precede diagnosis to more advanced neurodegenerative conditions. One of the most important things I've learned is this: the earlier we look, the more options we have.
On May 14, I'll be sharing what that looks like in practice at a special event hosted by Proactive Brain Health. I'd love for you — or someone you care about — to join us.
Why Early Neuropsychological Testing Matters
Most people think of cognitive testing as something that happens after a problem is apparent. But neuropsychological evaluation is most powerful when it's used proactively — before a diagnosis, or in the earliest stages of change.
Here's why: neurodegeneration is a gradual process. Changes in the brain can begin a decade or more before symptoms become noticeable in daily life. During that window — what clinicians call the prodromal stage — the brain still has significant capacity to adapt, compensate, and respond to intervention.
A comprehensive neuropsychological evaluation doesn't just screen for problems. It creates a detailed map of your cognitive strengths and vulnerabilities: memory, processing speed, executive function, language, and more. For individuals with a family history of Alzheimer's disease, Parkinson's disease, or other neurodegenerative conditions, this baseline becomes an invaluable reference point — one that allows us to detect meaningful change over time and act accordingly.
For families in San Diego and across Southern California, access to this kind of specialized evaluation can make a genuine difference in long-term brain health planning.
Lifestyle Modifications That the Research Actually Supports
Early detection is only half the picture. The other half is what you do with that information.
The good news: the science on lifestyle and brain health has matured considerably. We now have strong, replicated evidence that certain modifiable behaviors can reduce dementia risk and support cognitive resilience — even in people who carry genetic risk factors.
At the May 14 event, I'll walk through what the evidence actually shows, including:
- Physical activity — particularly aerobic exercise, which supports hippocampal volume and vascular health
- Sleep quality and duration — increasingly recognized as critical to the brain's waste-clearance system
- Nutritional patterns — including the MIND diet and its association with reduced Alzheimer's risk
- Cognitive and social engagement — and how to think about these strategically, not just casually
- Stress and mental health management — because chronic stress has measurable effects on brain structure over time
The goal isn't to overwhelm you with a checklist. It's to help you understand which changes are most likely to move the needle for your brain, based on your specific risk profile.