Alzheimer’s Prevention Tips Women Can Use Today

Alzheimer’s disease is a heartbreaking condition that causes problems with memory, reasoning and personality. While it affects both men and women, it’s more common among women. 

Research shows that two-thirds of Americans living with Alzheimer’s are female. This may be due to genetics, a loss of estrogen during menopause or because women typically live longer than men and therefore have more time to develop the condition. No matter your individual risk, focusing on Alzheimer’s prevention may help you maintain your brain health for years to come.

“Alzheimer’s is a type of dementia, and there are lots of things we can do to delay cognitive decline or decrease the chances of developing dementia despite aging,” says Dr. Silky Pahlajani, assistant professor of neuropsychiatry research in Radiology at Weill Cornell Medicine. “Essentially, what’s good for the heart is good for the brain.”

Keep reading to learn how you can reduce your risk of developing Alzheimer’s disease and dementia.

Exercising for Alzheimer’s Prevention 

In addition to lowering high blood pressure and increasing energy levels, exercise also benefits your brain. 

“When the heart pumps faster, there’s an increase in blood flow throughout your body,” Dr. Pahlajani says. “That includes the brain.”

Increased blood flow brings more oxygen to your brain. Exercise also causes your body to release brain-protecting chemicals called brain-derived neurotrophic factor. These reduce the loss of brain neurons and encourage the production of new neurons, especially in the part of the brain responsible for memory.

To reap the benefits of exercise on brain health, get at least 150 minutes of moderate-intensity physical activity every week. Find something you enjoy and stick with it. Exercise options include:

• Biking
• Dancing
• Gardening
• Swimming
• Walking

Preventing Alzheimer’s in Your Sleep

Skipping out on good sleep can put you in a bad mood and increase your risk for Alzheimer’s disease. Alzheimer’s prevention requires you to get good sleep every night.

“Sleep is the garbage truck for your brain, when your body gets rid of toxins and replenishes itself,” Dr. Pahlajani says. To give your body’s garbage truck the opportunity to take out the trash, Dr. Pahlajani encourages you to get between seven and eight hours of sleep each night.

Eat the Right Foods

Diet also plays a role in Alzheimer’s prevention. The Mediterranean diet, in particular, seems to help. This approach focuses on various health foods, such as:

• Avocados
• Beans and nuts
• Fish
• Fruits
• Olive oil
• Vegetables
• Whole grains

Other foods with antioxidants, such as berries and coffee, can support women’s brain health. 

While you can get antioxidants and other vitamins and minerals with supplements, Dr. Pahlajani recommends getting them from food.

A Social Piece of the Puzzle

If you want to take your Alzheimer’s prevention to the next level, stay socially active and engaged with others. While spending time with loved ones, look for ways to challenge your brain. Learn new card games or languages or sign up for a college course covering a topic you’re interested in learning more about. 

“Like any other muscle, our brain also has a tendency to plateau when the same things are done over and over again,” Dr. Pahlajani says. “Social interaction stimulates our brain to think on its feet, as it really forces us to think in abstract ways.”

Alzheimer’s Prevention and Overall Health

Adopting a healthy lifestyle goes a long way toward preventing Alzheimer’s disease. You can begin reducing your risk factors for Alzheimer’s disease by taking practical steps.

1. Exercise at a moderate intensity for 150 minutes a week. 
2. Get plenty of sleep and eat plenty of fruits, vegetables, fish and other healthy options.
3. Stay social and push yourself to learn new skills whenever possible.

For help preventing or recognizing Alzheimer’s, find a doctor at Weill Cornell Medicine.