Did you know that women have a greater risk of Alzheimer’s than men? According to the Alzheimer’s Association, two-thirds of those living with the disease are women. It’s a scary thought. That one day, we might not be as sharp or quick to think.
And even at our healthiest, women face hormonal changes during perimenopause and menopause. The slightest drop in our estrogen levels plays a role in our brain’s health, creating brain fog at the very least.
The good news is that thanks to science-backed research, we can fight back, keep our cognitive health in shape, and optimize our brain health.
Here’s how women can support their brain health and keep it bright and beautiful.
Get Quality Sleep
Most studies recommend adults seeking 7-9 hours of sleep per night. However, women’s bodies experience more sleep-related issues, such as fluctuating hormones and higher risks for anxiety, depression, and sleep disorders. And these issues disrupt a gal’s beauty rest.
All that is to say, on average, women require more hours of sleep. Aim for more like 9 hours of sleep. However, our bodies are unique, so take time to discover the ideal amount of deep, restful hours you need each day.
Have trouble falling asleep? There could be several things keeping you up at night – like scrolling those screens! Limit blue light exposure (from devices and T.V.s) a few hours before bed. Also, minimize light and noise in the bedroom. And try to maintain a consistent schedule.
Move Your Body Daily
Exercise is so beneficial and important for our physical strength and stamina. However, getting fit and building toned muscles is just the start. Physical activities also open up the blood vessels and neural connections, which helps keep the brain behind that beautiful smile sharp as a tack.
Mix and mingle different activities, from strength training to aerobics, to support brain health through exercise. Why? Because it not only keeps your mind engaged and stimulated but offers a balance of muscle-building and brain-boosting skills that improve balance and flexibility. Set aside time for yoga and Pilates one day of the week and another, swimming or jogging.
And remember! Research recommends we get at least 150 minutes of exercise each week. But if the day gets away from you, try to take a 30-minute walk at the very least.
Eat a Brain-Healthy Diet
Choose to eat nutritious foods that enrich your brain health. Brain function has long been associated with the foods we eat. Resisting a craving for processed junk food is well-known and obvious but knowing what nutritious foods to reach for instead (that directly affects cognitive health) is not.
So, what should you eat for better brain health? Studies have shown that there are 3 main diets to help with that: The Mediterranean diet is a top contender, as is the Mito diet (which we’ve covered in a previous post). Or you could also try the MIND diet, a combination of Mediterranean and DASH diets.
Whatever brain-healthy diet you take on, ultimately, you want to reach for leafy green veggies, berries, beans, nuts, whole grains, and fish.
Boost Your Brain with Supplements
Eating brain-healthy diets should provide the nutrients it needs. Still… there are some dietary deficiencies that come with hormones and other things beyond our control. So sometimes, it helps to take brain-boosting supplements that may improve your cognitive state (or at least prevent its decline as you age).
One important brain-boosting nutrient women need is Vitamin D. While you can get it naturally, women are at a higher risk for the “sunshine vitamin” deficiency due to limited sun exposure, hormonal changes and more. Vitamin D does so much for the brain, from acting as a neurotransmitter for serotonin and dopamine to acting against age-related cognitive decline caused by inflammation and oxidative stress.
A daily multivitamin is a great way to supplement! Packed with over 100 premium nutrients, Glow Getter’s Girl Power Multivitamin is a powerful daily dose for promoting brain health (along with heart health and energy levels).
Supplements can fill the voids, when necessary, but always seek guidance from your doctor and healthcare provider. A blood test can also help identify the nutrients you lack and target specific supplements best suited for your needs.
Stay Social to Keep Sharp
Connect with others. As strange as it sounds, social interaction directly stimulates regions of our brain that tie into our memory, decision-making skills, language and verbal cues, and even emotional regulation. By engaging with others, we force our brain to recall stored-away information and even learn new material, keeping it sharp! What is the best way to flex these memory banks? Nurture friendships and make new ones. Plan monthly lunch dates with your besties. Join a new book club or fitness class to meet new people. You could even learn new skills and volunteer.
Women with strong social circles and supportive friends and family can benefit emotionally. Americans are in a loneliness epidemic, after all. And women with emotional support tend to demonstrate lower cortisol levels, the stress hormone that impairs our memory and mood.
So, whether it’s a simple chat or a friendly debate or discussion, support your brain health (and emotional health) with social activities.
However, you choose to stay social – get out there and crank those cognitive wheels!
