The Female Brain - Why it ages differently and how to improve its Health
The first study on the female brain during the menopause transition was released in 2021, the first on the brain during pregnancy, in 2016…
A recent podcast episode of the Dear Menopause podcast with Dr. Sarah MacKay touched on topics like the fact that there are more studies on whether we are right or left handed than looking into the brain through various reproductive health stages.
Recent research suggests that female brains may age differently than male brains. While both men and women experience changes in cognitive function and memory as they age, studies have shown that women may have a higher risk of developing age-related cognitive decline and dementia. For women over 40, memory loss can be a particular concern, especially given our demands of work, family, and social life. Or the proverbial “200 tabs” we have open at all times.
One study published in the journal Menopause found that women experience a decline in verbal memory and processing speed as they go through menopause, which can be a contributing factor to age-related memory loss. Another study published in the Journal of Alzheimer's Disease found that women have a higher risk of developing Alzheimer's disease than men, which may be due in part to hormonal changes during menopause.
It's important to understand that memory loss is a normal part of aging. As we get older, our brain cells shrink, our blood flow decreases, and our neurotransmitter production slows down. All of these changes can affect our ability to form and recall memories, making it more difficult to remember names, dates, and other important details.
In addition to hormonal changes, other factors may also contribute to age-related cognitive decline in women. For example, women tend to have higher rates of depression and anxiety, which can affect cognitive function and memory. Women may also be more likely to experience chronic stress, which has been linked to cognitive decline.
Let’s focus on some things you can do. It doesn’t have to be complicated. Just start with the simpler tools and improve them little by little. Read on below:
Exercise regularly. Exercise has been shown to improve brain function and cognitive performance, so make sure to incorporate physical activity into your daily routine. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Your heart will thank you too.
Get enough sleep. Sleep is crucial for cognitive health, so make sure you're getting enough restful sleep each night. If you struggle with sleep, focus on the same bedtime each day first, then reducing bright light sources in the evening or wearing blue light blocking glasses and improve your slow wave sleep.
Manage stress and anxiety. Chronic stress and anxiety can have a negative impact on memory and cognitive function, so make sure to practice stress-management techniques, such as deep breathing, mindfulness meditation, or yoga (no, yoga doesn’t count as aerobic exercise solely).
Eat a healthy diet most of the week and reduce alcohol. A healthy diet that's rich in fruits, vegetables, whole grains, and lean protein can help support cognitive function and reduce your risk of age-related memory loss. Avoid caffeine if it contributes to stress and anxiety, especially before your period.
Challenge your brain. Just like physical exercise can help improve cognitive function, mental exercise can also help keep your brain sharp. Try puzzles, games, or other activities that require focus and concentration to challenge your brain and keep your cognitive skills sharp.
Stay socially active. Social isolation and loneliness can have a negative impact on cognitive function and memory, so make sure to stay connected with family and friends. Join clubs or volunteer. Doing good deeds for others increases the feeling of gratitude and abundance which has the most beneficial effect on your emotional state and stress levels.
Drink enough water. Your brain is 73% water.