Where’s your head at?
Dementia is the biggest killer in women after 70. It may seem like a way off but this disease affects women more than men and we can suffer symptoms from our 40’s due to stress/hormones.
BUT there is so much we can do to positively affect our brain health and reduce brain fog/memory problems/depression.
10 tips for better brain health:
1. TAKE A WALK/EXERCISE/LIFT WEIGHTS- moderate exercise physically improves brain function and reduces symptoms of anxiety and depression. Research shows lower body squatting/lunges has a positive link with brain health.
2. CHANGE YOUR DIET- look to eat a Mediterranean style diet with loads of colourful veg, healthy fats like olive oil, fatty fish, nuts . What you eat affects hormone health, heart health and brain health. Cut down on processed foods.
3. GET ENOUGH SLEEP - sleep is like a wash cycle for the brain. It clears out toxins and proteins that can lead to Alzheimer’s disease.
4. IMPROVE GUT HEALTH- massive gut brain link. Nurture your gut microbiome by eating less processed foods and eating loads of veg/fibre and fermented foods.
5. EXERCISE YOUR MIND - stimulate your brain to avoid cognitive decline. Do something new, hobby, club, learn a new skill.
6. CHECK YOUR HORMONES- at peri menopause / menopause which can span years hormonal imbalances can lead to brain fog, memory problems, mental health problems. Look at options for HRT and get advice from your GP.
7. LOOK AFTER YOUR HEART- no.1 killer of women. Linked to cognitive decline. Try to manage your stress levels, diet and weight.
8. STRESS- raised cortisol levels lead to brain shrinkage and memory impairment particularly at menopause. Get out for a walk, meditate, find time for fun.
9. INCREASE ANTIOXIDANTS - vit A, C and E reduce oxidative stress in the brain. Women are more vulnerable to this. Eat fruit, veg, dark berries.
10. BE AWARE OF DEPRESSION- women are twice as likely to get this and are at HIGHER RISK at menopause. This can affect memory and increase risk of Alzheimer’s .