Strategies for Preserving Cognitive Health in Advanced Years: 6 Methods Focused on Women's Brain
Women are more susceptible to Alzheimer's disease, with a future projected risk of 21.2% compared to 11.6% for men [1][4]. This increased risk can be attributed to several factors, including genetic differences, hormonal changes, and differences in brain resilience.
Genetic factors play a significant role in Alzheimer's susceptibility. Women, who have two X chromosomes, may carry genes linked to the disease that contribute to higher risk [2][4]. Hormonal influences, such as the decline of estrogen and progesterone during menopause, are also believed to reduce the brain's ability to cope with Alzheimer’s-related damage. Estrogen may have protective effects on neurons, and its loss may accelerate pathological changes [1][4].
Cognitive reserve, or the brain's ability to maintain cognitive function with age, may be lower in women compared to men, which could influence susceptibility [1]. However, it's important to note that longevity alone does not fully explain the large sex disparity in Alzheimer's cases.
Research indicates that harmful inflammatory compounds, such as C3, are found in higher levels in the brains of women with Alzheimer's compared to men with the disease [3]. Oestrogen, an important reproductive hormone in women, impacts brain health and is protective against the production of C3 [3].
Fortunately, there are several preventative measures that women can take to reduce their risk of developing Alzheimer's and dementia. Establishing a regular sleep time and a sleep hygiene routine can boost sleep quality, which helps clear waste materials from the brain, including harmful Alzheimer's compounds [8][9]. Being active during the day can also improve sleep quality [13].
Engaging in mentally stimulating activities like reading and having hobbies, practicing stress management techniques like Mindfulness-based stress reduction (MBSR), and socialising regularly can lower dementia risk [19][22][24]. The MIND diet, designed to promote brain health and reduce the risk of Alzheimer's, is another effective preventative measure [25].
Avoiding stimulants like alcohol, caffeine, and screen time before bed, spending 20-30 minutes in nature three times a week, and making changes at any stage of life can all contribute to lowering dementia risk [12][18][25]. Consistently high levels of stress hormone, cortisol, increase the deposition of Alzheimer's harmful chemicals, so stress management is crucial [16].
In conclusion, while women are more susceptible to Alzheimer's and dementia, there are numerous preventative measures that can be taken to reduce risk. By understanding the factors contributing to this increased risk, women can make informed decisions about their health and wellbeing.
References:
[1] https://www.news-medical.net/news/20250806/Alzheimere28099s-risk-factors-look-different-for-men-and-women.aspx [2] https://www.aol.com/women-twice-likely-suffer-alzheimer-224020027.html [3] https://news.harvard.edu/gazette/story/2025/07/why-are-women-twice-as-likely-to-develop-alzheimers-as-men/ [4] https://www.alzheimers.org.uk/about-us/media/research-and-policy/alzheimers-research-worldwide/gender-differences-and-alzheimers [5] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/alzheimers-disease-is-the-most-common-form-of-dementia [6] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/dementia-occurs-when-there-is-a-decline-in-thinking-memory-and-cognitive-skills-severe-enough-to-affect-daily-life [7] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/aim-for-7-hours-of-sleep-to-reduce-dementia-risk [8] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/sleep-helps-clear-waste-materials-from-the-brain-including-harmful-alzheimers-compounds [9] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/sleep-s-brain-waste-drainage-system-works-60-more-effectively-with-good-sleep [10] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/sleep-deprivation-has-been-linked-to-damage-of-memory-and-learning-areas-of-the-brain [11] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/establishing-a-regular-sleep-time-and-a-sleep-hygiene-routine-can-boost-sleep-quality [12] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/avoiding-stimulants-like-alcohol-caffeine-and-screen-time-before-bed-can-improve-sleep-quality [13] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/being-active-during-the-day-can-help-improve-sleep-quality [14] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/regular-stress-can-increase-the-risk-of-dementia-in-older-age [15] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/stress-is-known-to-cause-structural-damage-to-the-learning-and-memory-area [16] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/consistently-high-levels-of-stress-hormone-cortisol-increase-the-deposition-of-alzheimers-harmful-chemicals [17] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/practising-stress-management-techniques-like-mindfulness-based-stress-reduction-msbr-can-lower-dementia-risk [18] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/spending-20-30-mins-in-nature-3-times-a-week-can-lower-stress-hormone-levels [19] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/engaging-in-mentally-stimulating-activities-like-reading-and-having-hobbies-can-lower-dementia-risk [20] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/women-in-their-60s-who-meet-up-with-friends-on-a-regular-basis-had-12-lower-risk-of-developing-dementia [21] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/indulging-in-6-leisure-activities-can-decrease-dementia-risk-by-38 [22] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/socialising-regularly-can-help-protect-the-brain [23] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/2-in-3-people-diagnosed-with-dementia-are-women [24] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/having-a-large-social-network-can-lower-dementia-risk-by-26 [25] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/making-changes-at-any-stage-of-life-can-lower-dementia-risk [26] https://www.alzheimers.org.uk/about-us/media/research/alzheimers-research-uk-news/the-mind-diet-mediterranean-dash-diet-intervention-for-neurodegenerative-delay-has-been-designed-to-promote-brain-health-and-reduce-the-risk-of-alzheimers [27] https://www.ons.gov.uk/peoplepopulationandcommunity/birthsdeathsandmarriages/lifeexpectancies/bulletins/lifeexpectancyintheuk/2021/statisticsonlifeexpectancyforukcountriesbyageandsex/lifeexpectancyinukcountriesbyageandssex--2021
- Genetic factors contribute to the higher risk of Alzheimer's disease in women due to the presence of genes linked to the disease on their X chromosomes.
- Hormonal changes, such as the decline of estrogen and progesterone during menopause, may pose a risk for women as these hormones have protective effects on the brain.
- Research indicates that harmful inflammatory compounds, like C3, are found in higher levels in the brains of women with Alzheimer's compared to men, with oestrogen, a hormone crucial for women's reproductive health, being implicated in this difference.
- In addition to Alzheimer's, women are more susceptible to various medical conditions, including respiratory conditions, digestive health issues, and different skin conditions.
- Regular exercise, a healthy diet, and skin care practices can help manage these medical conditions and promote overall health and wellness, including cardiovascular health, eye health, hearing, and neurological disorders.
- To manage mental health, stress management techniques, such as Mindfulness-based stress reduction (MBSR), and therapies and treatments, like cognitive-behavioral therapy (CBT) or selective serotonin reuptake inhibitors (SSRIs), are often recommended.
- Medicare and other health insurance policies offer coverage for various health-related services, including screenings, treatments, and therapies for Alzheimer's and other medical conditions.
- Now, more than ever, it's important for women to take preventative measures to reduce their risk of developing Alzheimer's and dementia, such as establishing a regular sleep schedule, maintaining a healthy lifestyle, and engaging in mentally stimulating activities.
- Women's health encompasses a wide range of issues, from mental health and neurodegenerative disorders to skin conditions and cardiovascular health, reflecting the need for comprehensive, personalized care throughout a woman's life.
