As midlife women navigate the challenges of ageing, one common concern that often arises is the risk of cognitive decline and dementia. So many women I know are dealing with parents who have dementia and there is sadness, exhaustion and frustration dealing with this condition.
Research shows that women are more likely to be affected by dementia than men. But the good news is we can reduce our chances of dementia by a huge 45% by taking proactive steps in our 40s and 50s to protect our future cognitive health.
But when is it just hormone-related brain fog - and when is that forgetfulness something we should be concerned about? I talked to Susan Saunders, brain health coach, about all of this and more for Two Women Chatting. She told me, “The number one thing I always say is put your brain first, because really what is more important? There's all the amazing things that we want to be able to power up and do in the decades to come and they are reliant on us enjoying good brain health.”
Here are some strategies that midlife women can incorporate into their lifestyle to promote cognitive health and potentially prevent dementia:
1. Engage in Regular Physical Activity: Physical exercise has been consistently linked to improved brain health and reduced risk of cognitive decline. Midlife women can benefit from incorporating regular exercise routines that include aerobic activities, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity exercise per week to support overall brain health.
2. Maintain a Healthy Diet: A balanced and nutritious diet is crucial for brain health. Our microbiome and gut have a huge influence on our bodies and it needs to be fed good stuff!
Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Incorporate foods rich in antioxidants, such as berries, nuts and leafy greens to protect brain cells from damage. Limit processed foods, sugar, and saturated fats, which can have a negative impact on cognitive function.
3. Stay mentally active: Engaging in mentally stimulating activities can help boost brain function and reduce the risk of dementia. Midlife women can challenge their brains by learning new skills, playing brain games, reading, solving puzzles or engaging in creative pursuits. Continuous learning and cognitive stimulation are key components of maintaining cognitive health. Turns out Candy Crush Saga is good for you!
4. Prioritise quality sleep: It seems obvious but sleep is the gateway to so much positive health. Aim for 7-9 hours. There are many healthy ways of improving sleep from taking HRT, CBD, natural supplements, avoiding devices around bed time, blackout blinds, regular routines, meditation and breath techniques before reaching for strong drugs to help.
5. Manage stress and prioritise your mental health: We’re talking self-care here, as chronic stress can have a detrimental impact on cognitive health and increase the risk of dementia. Consider mindfulness, meditation, yoga, or deep breathing exercises. Don’t forget the importance of social connections. Meeting friends for coffee is good for your brain health too!
Research on ‘blue zones’ has highlighted so many of the points above to be a factor in longevity generally. A blue zone is a region in the world where people are claimed to have exceptionally long lives beyond the age of 80 due to a lifestyle combining physical activity, low stress, rich social interactions, a local whole-foods diet, and low disease incidence.
By adopting some healthy habits now we can really help future proof our health against, not just dementia, but so many other conditions that may decrease the quality of our life as we head into our next decades.
You can listen to my conversation with Susan Saunders on brain fog and dementia by clicking here or via any podcast platform and smart speaker - see links below.
Susan's new book is The Power Decade - How to thrive after menopause. Available here
Play episode here:
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