Begin taking preemptive and preventive actions for dementia in your 30s, 40s, and 50s, as the disease can start decades before symptoms appear, offering a crucial window for intervention.
Understand that while genetics play a role, your lifestyle and overall medical health are equally important for brain health and can significantly influence your risk of conditions like Alzheimer’s.
Recognize that the brain is not an isolated organ; everything happening in your body affects your brain, so by taking care of your body, you simultaneously support your brain, cognition, mood, and sleep.
Actively implement strategies to reduce and manage chronic stress, as high cortisol levels can steal precursors from sex hormones, exacerbating symptoms and negatively impacting brain health, particularly for women in midlife.
Proactively schedule and block out dedicated time in your calendar for stress-reducing activities, such as an hour of daily exercise and 20 minutes of meditation, making self-care a mandatory part of your weekly routine to ensure it happens.
Prioritize and maintain physical fitness in midlife (e.g., through regular exercise) to achieve a 30% lower risk of dementia later in life compared to being sedentary.
Women, particularly from perimenopause onward, should aim for low to moderate intensity exercise, as this range yields maximum brain health benefits, with very high intensity potentially reducing gains.
Commit to a Mediterranean-style diet, as research shows that a 50-year-old woman on this diet can have a brain that appears at least five years younger compared to those on a Western diet, preventing brain shrinkage.
Build your diet around plants, including vegetables, fruits, grains, and legumes, and use unrefined oils like extra virgin olive oil and flax oil; for vegans, incorporate one tablespoon of flax oil daily to ensure adequate omega-3 intake for brain health.
Boost your intake of lignan-rich foods such as sesame seeds, flax seeds, dried apricots, chickpeas, beans, strawberries, melon, and cantaloupe, as these are safe sources of phytoestrogens linked to a lower risk of various health issues in women.
Make sleep a top priority by establishing and adhering to a strict bedtime, such as being asleep by 10 PM, to ensure you get sufficient rest, particularly if you wake early for work.
Develop discipline and consistency in applying brain-healthy strategies throughout your life, especially in midlife, as this commitment is the best predictor of your long-term health and well-being.
Understand that there’s constant communication between the brain and reproductive organs, making the health of these organs crucial for overall brain health in both men and women.
Incorporate consistent yoga and meditation practices into your routine, as clinical studies show they can beneficially impact brain health and functionality, even for those initially skeptical.
Regularly practice the 11-minute Kirtan Kriya meditation, a Kundalini yoga technique, as it is scientifically proven to improve blood flow to the brain, reduce cortisol levels, and enhance memory function, particularly for women in midlife and after.
Do not blindly follow health trends; instead, choose timeless, traditional, and scientifically-backed approaches, particularly for diet and exercise, that have been proven effective over generations.
Incorporate simple physical activities like taking the stairs or walking a bit faster into your daily routine, recognizing that these are beneficial for your brain, and be proud of doing enough for your body without feeling guilty if you can’t do more.
Shift your focus from unrealistic expectations to finding enjoyable forms of exercise and self-care that you can consistently integrate into your life, doing things out of pleasure rather than just duty.
Provide children with early education about nutrition, teaching them which foods benefit their brain, mood, and sleep, and how to view less healthy options as occasional treats.
Establish a consistent bedtime meditation routine with children, using kid-friendly apps or stories, to help them fall asleep easily, sleep through the night, and develop a language of self-appreciation and kindness.
Actively model physical activity for women and children, particularly to counteract the decline in exercise often seen after college, as this raises awareness and encourages healthier habits.
Actively demand accurate and comprehensive information regarding women’s body and brain health to accelerate the development of effective and tailored medical solutions.
Offer compassion and actively listen to understand others’ experiences, particularly women’s health concerns like menopausal symptoms, as feeling heard is a crucial first step in providing help.
If incorporating soy for its phytoestrogen content, prioritize non-GMO and unpolluted sources, as conventionally processed soy in industrialized countries may differ in quality and allergenic potential compared to traditional Asian diets.
Follow a flexible, diverse diet that includes fish as a regular component, while treating meat and dairy products as occasional treats, avoiding deprivation or extreme food restriction.