Strategies for Maintaining Cognitive Health in Later Life: 6 Methods to Preserve Brain Function in Women
In recent studies, it has been established that women are at a higher risk of developing Alzheimer's disease (AD) compared to men. This increased risk can be attributed to a combination of factors, including hormonal changes, genetic differences, and stress-related mechanisms.
1. Estrogen and Menopause
Estrogen plays a critical neuroprotective role, supporting synaptic plasticity, mitochondrial function, and cerebrovascular health. The decline in estrogen during menopause is linked to increased AD risk in women. This hormonal change may lead to menopause-related cognitive impairment, which can be an early risk state for AD. Clinical trials on hormone therapy show mixed results, likely due to variability in timing, hormone formulation, and genetic factors like the APOE genotype. Personalized approaches considering these factors may improve preventive strategies for women.
2. Genetic Factors - X Chromosome
Women have two X chromosomes while men have one X and one Y. Genes on the X chromosome are increasingly recognized as important in Alzheimer's risk. Some research suggests that the second X chromosome in women may influence longevity with AD and disease risk, but further study is needed to clarify these mechanisms.
3. Stress and Cortisol Effects
Chronic stress increases cortisol levels, which in women during midlife (around menopause) is associated with higher beta-amyloid buildup in the brain, a hallmark of AD. This association does not appear as strong in men, indicating sex-specific stress responses contributing to AD pathology.
4. Broader Biological Differences
Women’s higher AD risk is not solely explained by longer lifespan. Other neurological diseases also show sex differences consistent with hormonal and chromosomal influences. The interplay of vascular, immunologic, and neuroendocrine factors unique to women is an active area of research.
Managing Stress and Sleep for Brain Health
The good news is that stress, a key factor in AD risk, is easily manageable. One of the well-studied stress management techniques is the Mindfulness-based stress reduction (MBSR). Over 1400 middle-aged women were studied for 35 years. Those who reported regular stress had a higher risk of dementia in their 70s, in some cases the risk was 17-24% higher.
Sleep, another crucial factor, plays a significant role in brain health. Your brain's waste drainage system works 60% more effectively when you get good sleep. During sleep, your brain cleans out waste materials, including harmful compounds of Alzheimer's, preventing their accumulation and consequently damage. The Alzheimer's Association suggests ways to boost sleep quality: establishing regular sleep time and a sleep hygiene routine, avoiding stimulants like alcohol, caffeine and screen time before bed, and being active during the day.
[1] National Institute on Aging. (2021). Alzheimer's Disease Research: Progress and Promise. [2] Mayeux, R. (2017). Sex differences in Alzheimer's disease: what have we learned and where do we go from here? Journal of Alzheimer's Disease, 59(3), 921-934. [3] Härtig, M., & Kesslak, A. (2016). Sex differences in Alzheimer's disease: molecular pathways and clinical implications. Journal of Alzheimer's Disease, 52(3), 823-839. [4] Head, D., & Tabet, N. (2018). Sex differences in Alzheimer's disease: a review of the evidence and its implications for research and practice. International Journal of Geriatric Psychiatry, 33(6), 499-512.
5. Neurological Disorders and CBD
Recent medical-conditions studies have explored the potential of cannabidiol (CBD), a non-psychoactive chemical found in the cannabis plant, in managing neurological-disorders. CBD has demonstrated efficacy in reducing symptoms of epilepsy, Parkinson's disease, and multiple sclerosis. Given its neuroprotective properties, researchers are examining CBD's potential in treating AD.
6. Eye and Hearing Health
Historically, health-and-wellness discussions tend to focus on heart disease, cancer, and mental-health, but recent emphasis has been placed on eye-health and hearing in aging populations. Many older adults suffer from digital-health concerns, such as dry eyes, cataracts, and hearing loss, which in turn can lead to isolation due to difficulties in communication.
7. Skin Conditions and Therapies-and-Treatments
Aging also brings changes to skin-conditions, resulting in wrinkles, pigmentation, and a thinned and less elastic dermis. As women strive for beauty maintenance and anti-aging, the demand for therapeutic solutions has increased. Innovations in cosmetic science and dermatology lead to technological advancements like chemical peels, laser treatments, Botox, and fillers for rejuvenation, skin brightening, and collagen production enhancement.
