Strategies for Maintaining Cognitive Health in Advanced Age: Six Methods Particularly Beneficial for Women's Brains
In our lives, we go through various stages, each bringing its own set of changes. One such stage is menopause, a time when women's bodies undergo significant physical and mental transformations. These changes can have an impact on brain health, increasing the risk of conditions like Alzheimer's.
Research has shown that older women who engage in brisk walking for 30-50 minutes, 3-4 times a week can see a 15% improvement in blood flow to the brain [1]. This simple exercise could be a powerful tool in maintaining brain health as we age.
Stress, on the other hand, can have detrimental effects. It's known to cause structural damage to the learning and memory area [2]. To combat this, spending 20-30 minutes in nature, 3 times a week can lower stress hormone levels by almost 20% [3], while practising mindfulness-based stress reduction (MBSR) for 25-30 minutes can reduce stress levels by almost 16% [4].
Sleep is another crucial factor. Being active during the day can improve sleep quality [5], and establishing a regular sleep time and a sleep hygiene routine can boost sleep quality [6]. Aim for 7 hours of sleep for a protective effect against dementia [7]. Sleep helps in clearing waste materials, including harmful Alzheimer's compounds, from the brain [8]. Conversely, sleep deprivation can damage memory and learning areas of the brain [9].
Avoiding stimulants like alcohol, caffeine, and screen time before bed can also improve sleep quality [10]. Regular stress can increase the risk of dementia [11], so it's important to find ways to manage it effectively.
Being proactive towards brain health from a young age can limit the damaging effects of Alzheimer’s, as shown in the Nun Study [12]. This study found that women who were physically fit had an almost 90% lower risk of dementia and delayed the onset of Alzheimer's by 11 years [13].
Numerous studies have found cognitive benefits of different types of physical activity, such as yoga, walking, cycling, and weight lifting [14]. Engaging in cognitive stimulating activities can lower dementia risk by 40% [15]. Practising 6 leisure activities can decrease dementia risk by 38% [16].
Fluctuations and decline in estrogen levels during menopause are linked to an increased risk of dementia in women primarily because estrogen supports brain function and protects against key pathological features of Alzheimer’s disease [17]. The rapid drop in estrogen at menopause appears to increase vulnerability to both beta-amyloid plaque accumulation and tau protein tangles in the brain, which are hallmarks of Alzheimer’s and contribute to cognitive decline [18].
The MIND diet, which includes 10 brain-healthy foods and limits 5 unhealthy foods, can lower the risk of Alzheimer's by 53% for those with a score of at least 8.5/15 [19]. By making conscious choices about our lifestyle and diet, we can significantly reduce our risk of developing Alzheimer's and other forms of dementia.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6717671/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6540644/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357408/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6983543/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6588314/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366403/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348859/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664033/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4329648/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643963/ [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6717671/ [12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106273/ [13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306862/ [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7125734/ [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6983543/ [16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6717671/ [17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348859/ [18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6717671/ [19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664033/
Consuming foods that follow the MIND diet, which includes brain-healthy nutrients like berries, green leafy vegetables, and whole grains, can help reduce the risk of developing Alzheimer's by 53%. Engaging in regular fitness and exercise, such as yoga, walking, or cycling, not only improves physical health but can also boost brain health and mental wellness. It's essential for women, in particular, to prioritize self-care during menopause, as fluctuations in estrogen levels can increase the risk of dementia and Alzheimer's.
