Women at Higher Risk for Neurodegenerative Disease

PROTECT YOUR MENTAL ACUITY AS YOU AGE

For many of us, the fear of losing our cognitive faculties – the very essence of our identities – to diseases like dementia or Alzheimer’s is a deeply troubling prospect that can overshadow many other health concerns. Unlike cancer or cardiovascular disorders, there is currently no cure for these conditions, making prevention or risk reduction our primary strategy.

WOMEN ARE MORE LIKELY TO DEVELOP NEURODEGENERATIVE DISEASES

Alzheimer’s is nearly twice as prevalent in women as it is in men. Women’s longer lifespan, often exceeding eighty-five years, contributes to a higher incidence of Alzheimer’s, reaching rates of up to 40%. However, even after adjusting for age, women remain more susceptible to Alzheimer’s, experiencing faster disease progression regardless of educational level.

Menopause marks a significant hormonal shift for women, which, combined with reproductive history factors like number of children, age of first menstruation, and/or oral contraceptive use, is believed to contribute to an increased risk of Alzheimer’s in women.

While dementia and Parkinson’s are more common in men, with rates double those in women, Parkinson’s seems to progress more rapidly in women, a phenomenon still under investigation by researchers.

HOW TO IMPROVE YOUR ODDS

European studies first spotlighted the pivotal role of nutrition and healthy lifestyle interventions in Alzheimer’s disease prevention. A landmark, two-year, randomized, controlled trial conducted in Finland in 2015 found that nutrition, physical activity, and cognitive training can help preserve cognitive function and mitigate cognitive decline in at-risk older adults.

Research shows that cultivating complex skills throughout a lifetime, such as speaking a foreign language or mastering a musical instrument, can build cognitive reserve, offering protection against cognitive decline. Similarly, regular physical activity, particularly in more complex movements like boxing or dancing, may slow the progression of Parkinson’s disease, a concept known as movement reserve.

Individuals with type 2 diabetes face an increased risk of developing Alzheimer’s because of chronic high blood sugar levels, which can damage blood vessels and promote inflammation associated with neurodegenerative diseases. Individuals with Alzheimer’s disease or dementia often have high levels of inflammation marked by high levels of TNF-alpha, cytokines, and IL-6.

THE PREVENTIVE PLAN

Besides having a higher genetic risk of getting a neurodegenerative disease like Alzheimer’s (e.g., apolipoprotein E gene), we can do so much to improve our odds.

FOOD IS MEDICINE. Addressing metabolic issues is the first step to better brain health. High-fibre diets, abundant in fruits and vegetables with antioxidants and anti-inflammatory phytochemicals, can help regulate blood sugar, reduce inflammation, and support gut bacteria to produce short-chain fatty acids essential for brain function.

What’s good for the heart is good for the brain. The Mediterranean diet and MIND diet, rich in monounsaturated fats, omega-3s, and plant polyphenols like berries, as well as low in refined carbs, may reduce the risk of Alzheimer’s disease and slow cognitive decline in older adults. A new study reported that daily olive oil consumption is associated with a lower risk of dying from dementia.

Multiple clinical trials found that the ketogenic diet, with its high-fat and low-carb content, enhances cognition and memory in early-stage Alzheimer’s patients. In contrast, highly processed foods like cereals and frozen meals are linked to anxiety, depression, and cognitive decline.

EXERCISE. Regular physical activity regulates blood glucose, improves blood flow, and keeps blood vessels healthy. Engaging in moderate exercise helps lower stress-induced cortisol levels, which is especially significant for females who are more prone to stress and anxiety than men.

A UK study found that handgrip strength is associated with dementia risk and longevity – the greater someone’s grip strength, the lower their risk of dementia and the higher their life expectancy.

ORAL HEALTH. Porphyromonas gingivalis, a bacterium linked to gum disease, has been found in the brains of Alzheimer’s patients. While a direct link is unclear, regular brushing and flossing can prevent gum disease, potentially reducing the risk.

SLEEP AND STRESS. Poor sleep, stress, and high cortisol levels elevate dementia risk. Cortisol may also impair melatonin release. Supplements like ashwagandha or rhodiola can help lower stress and promote better sleep.