Why Alzheimer’s Disease Affects More Women Than Men—and What You Can Do About It

Did you know nearly two-thirds of Americans with Alzheimer’s disease are women? That’s approximately 3.6 million women compared to 2.2 million men. Even more striking, a woman in her 60s is almost twice as likely to develop Alzheimer’s during her lifetime as she is to develop breast cancer.

So why are women at higher risk? While aging plays a big role, hormones and other factors make the connection even stronger. Let’s break it down and explore how women can protect their brain health naturally.

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The Role of Hormones in Women’s Brain Health

1. Estrogen

Estrogen is a powerhouse hormone for the brain. It supports:

• Neural growth (helping brain cells thrive).
• Synaptic connections (improving communication between brain cells).
• Neuroprotection (shielding the brain from damage).

However, after menopause, estrogen levels drop significantly. This decline may leave women more vulnerable to cognitive decline and Alzheimer’s.

2. Progesterone

Progesterone also plays a role in keeping the brain healthy. After menopause, changes in progesterone levels can affect memory and cognitive function.

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Other Factors That Put Women at Risk

1. Longevity

Women tend to live longer than men, and since age is the biggest risk factor for Alzheimer’s, this naturally increases cases in women.

2. Genetics

Certain genetic markers, like the APOE ε4 allele, are more likely to trigger Alzheimer’s in women than in men.

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What Research Tells Us

• Animal Studies: Removing ovaries in female mice led to memory problems and a buildup of amyloid beta (a key factor in Alzheimer’s).
• Hormone Therapy (HRT): Some studies suggest HRT may lower Alzheimer’s risk if used at the right time. However, it’s not a one-size-fits-all solution and requires careful medical supervision.

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How to Protect Your Brain Health Naturally

Even if hormone therapy isn’t an option for you, there are many ways to support your brain health and balance hormones naturally.

1. Focus on Brain-Healthy Foods

• Phytoestrogens: Include flaxseeds, soy, and legumes in your diet. These plant-based compounds mimic mild estrogen effects.
• Antioxidant-Rich Foods: Add berries, leafy greens, and nuts to your meals to fight inflammation and oxidative stress, both linked to cognitive decline.

2. Move Your Body

• Aerobic Exercise: Activities like walking, swimming, or dancing boost blood flow to the brain.
• Strength Training: Lifting weights or resistance exercises help promote the production of brain-derived neurotrophic factor (BDNF), which supports brain plasticity.

3. Manage Stress

• Mindfulness and Meditation: Practices like yoga, deep breathing, and meditation lower cortisol (the stress hormone), which helps keep your hormones in balance.
• Relaxation Activities: Taking time for yourself, whether through journaling or a relaxing hobby, supports overall mental health.

4. Prioritize Quality Sleep

Good sleep is critical for brain health and hormone regulation.

• Tips for Better Sleep:
  • Stick to a consistent bedtime.
  • Avoid screens before bed.
  • Create a calming bedtime routine.

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Boost Brain Health with Supplements

Some supplements may also support brain and overall health:

• Omega-3 Fatty Acids: Found in fatty fish or flaxseed oil, these improve brain function and reduce inflammation.
• Vitamin D: Helps maintain brain and body health—get tested to see if you need a boost.
• Magnesium: Known to support relaxation, better sleep, and stress management.

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Keep Your Brain Active

Challenge your brain regularly to build cognitive resilience:

• Solve puzzles.
• Read books.
• Learn a new skill.
• Socialize with friends and family.