The 3 Most Critical Times To Tend To Your Brain Health, From A Neuroscientist

Every 65 seconds, a new brain develops Alzheimer's, and more than 5 million Americans are already living with the disease. Even more staggering? Women account for almost two-thirds of all Alzheimer's cases. Why women develop Alzheimer's at higher rates than men is not fully understood, but hormonal health likely has something to do with it. 

Here's what we know about the changes in the brain during each of these stages and how women can best protect their cognitive health for life. 

Research also shows that depression and anxiety may be linked to an increased risk for Alzheimer's1, so reducing the incidence of depression through early diagnosis and treatment is valuable for a woman's life on every level. 

Environmental toxins are bad for the brain at any time in life, so reducing exposure to them is critical—be it air pollution, ingested toxins, and products that may interfere with estrogen production, like certain makeups and plastics. Choosing stainless steel or glass products over plastics can help, drinking filtered water, and avoiding foods that have pesticide residue or a lot of artificial ingredients. Also of primary importance is making sure they're getting enough sleep during puberty, as sleep is crucial for memory consolidation and learning, stress reduction, and immune system support. Exercise is also essential, as is staying away from drugs and alcohol. The brain is drastically changing during puberty, and it's important not to compromise it through exposure to unhealthy elements.

In some ways, pregnancy resembles puberty as the brain is exposed to a large influx of hormones that, in this case, prepare you for giving birth, while at the same time affecting brain function, too. We now have some evidence that for some women, the estrogen "baths" a woman's brain experiences during pregnancy may actually protect her from developing Alzheimer's down the road. Research also indicates that gestational diabetes might be red flags for developing type 2 diabetes in midlife, which is a risk factor for Alzheimer's3.

It's also important for women to be gentle with themselves during this tumultuous time. There are so many overwhelming changes that happen in the brain and body, in addition to what's going on around them. Life is going to change dramatically with a baby coming. It's a source of joy but also a lot of work!

Women's brains in midlife seem to be more sensitive to hormonal aging than just chronological aging. Both body and brain experience a change in estrogen production, which in turn triggers myriad modifications to brain structure, brain-region connectivity, and brain energy consumption. Notably, many women going through perimenopause experience a drop in brain energy levels, which in the immediate term manifest themselves as hot flashes and fatigue, and in the long term might make a woman's brain more susceptible to developing Alzheimer's. 

The Mediterranean diet has also been recommended for perimenopause, as the nutritious meal plan has been proved to be best for brain health as women age. Women should also keep alcohol to a minimum, avoid smoking, get as much sleep as they can, and reduce stress—as all these factors are known to sink your estrogen. Research shows aerobic exercise4 can also help improve cognition. 

Filling the gap between women's health, neurology, and psychiatry is vital so that women can receive the best and most appropriate preventive care for their brain health during every phase of life.