Two out of three brains diagnosed with Alzheimer's disease belong to women. The cause of the difference between women and men is still unknown, but it is absolutely clear that a woman's brain is different from a man's brain, and has unique needs. Many studies show that about 1/3 of Alzheimer's disease cases can be prevented by changing lifestyles.
We have summarized here 10 things every woman can do to reduce her risk of developing dementia and Alzheimer's disease:
1 Change the food
Our diet affects our brains, hormone levels, and menopausal symptoms. A diet rich in fatty fish, fruits, vegetables, and nuts may reduce inflammation, improve brain health, and help delay Alzheimer's disease and other dementias.
2 Go for a walk
Women tend to exercise less regularly than men. Moderate daily exercise can delay or reduce the risk of Alzheimer's disease and also causes brain changes that can help protect against dementia.
3 Get enough sleep
Women are more likely to suffer from sleep disorders than men. Adequate sleep is essential for brain health as during sleep the brain removes toxins and proteins that can lead to Alzheimer's disease. Approximately 7-8 hours of sleep are required to complete these cleansing processes.
4 Guard your heart
Heart disease is the number one killer of women and a risk factor for cognitive decline. A healthy diet, stress management, and maintaining a healthy weight can protect both our hearts and our brains.
5 Turn on the head
Keeping your brain active may help reduce your risk of dementia. It's a good idea to challenge your brain: read a book, learn to play an instrument, or play a new game—anything that stimulates your brain can help build new skills and stave off cognitive decline.
6 Increase antioxidants
Vitamins A, C, and E may help reduce oxidative stress in a woman's brain, which is vulnerable to inflammation and stress. These powerful vitamins may also help ease menopausal symptoms.
7 Avoid unnecessary pressure and stress
Stress raises cortisol levels, which can cause brain tissue to shrink and memory to deteriorate, especially after menopause. Therefore, it is recommended to: meditate, get enough sleep, exercise, and engage in social interaction – women are more likely than men to be affected by loneliness and lack of support.
8. Keep your intestines healthy.
The brain and digestive system are connected. You can foster healthy gut bacteria by keeping insulin levels balanced and eating less sugar, less processed foods, and more fiber and fermented foods.
9 Ask About Hormones
Menopause lasts for several years and can be marked by hormonal imbalances. In women, menopause usually begins in the mid- to late 40s. This hormonal imbalance can cause brain fog, memory problems, and other troubling effects. Talk to your doctor about hormone treatments available on the market.
10 Pay attention to depression
Women are twice as likely as men to suffer from anxiety and depression, and many develop depression during menopause. This can affect memory and increase the risk of Alzheimer's disease. If you are suffering from depression, talk to a doctor right away, as there are many treatment options.
Source: Women's Alzheimer's Association
