Challenges

Want to help protect your brain? Research has found that certain lifestyle habits may support cognitive health. Many of these habits, such as sleeping well and socializing with friends, help you feel good on a daily basis, too. Here are seven steps women can take to help keep their bodies and minds healthy.
1. Take a few deep breaths
More than one in four women ages 45 to 64 feel overwhelmed by stress most days, according to a poll done for the American Psychological Association, published in the organization’s 2022 “Stress in America” report. Chronic stress can harm health, including brain health. Higher levels of the stress hormone cortisol were associated with lower brain volumes and impaired memory, especially in women, in a study of more than 2,200 young to middle-aged adults published in 2018 in Neurology. One way to combat the effects of stress is to take deep breaths, says Jessica Caldwell, a clinical neuropsychologist at the Cleveland Clinic’s Lou Ruvo Center for Brain Health. She suggests “evenly matching the length of your inhale to your exhale,” as a meditation practice. Meditating regularly has been linked to health benefits. “Research shows even a few minutes a day lowers stress, inflammation and depression — and improves memory and mood,” Caldwell says.
2. Go for a walk
“Exercise gets your heart in shape so that it’s more efficient in pumping oxygen and nutrients to brain cells,” says Gary Small, M.D., chair of psychiatry at Hackensack University Medical Center in New Jersey and author of the 2017 book The Small Guide to Alzheimer’s Disease. It also helps your body to produce brain-derived neurotrophic factor, or BDNF, a protein produced in the brain’s cortex that stimulates neurons. You don't have to be a triathlete to reap the benefits, Small says. Any kind of aerobic activity will do, as long as you do it regularly. In a meta-analysis of 38 studies published in 2022 in Neurology, researchers found that people who exercised regularly had a 17 percent reduced risk of developing dementia compared with those who didn’t exercise. People with mild cognitive impairment, which can be a precursor to dementia, also seem to benefit from aerobic exercise, according to a review of 10 randomized controlled trials in Frontiers in Psychiatry in 2021. How much aerobic activity should you do? National guidelines recommend 150 minutes a week of moderate intensity exercise (30 minutes a day, five days a week, for instance) or 75 minutes a week of vigorous activity.
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