Breaking News in Brain Health: The Lancet Commission Identifies New Ways to Reduce Alzheimer’s Risk

The Lancet Commission on dementia released a groundbreaking report, identifying two new modifiable risk factors that could help reduce the risk of Alzheimer’s and dementia. This is significant news, particularly for women, who make up two-thirds of Alzheimer’s cases. Given that Alzheimer’s is one of the leading causes of death for women, these findings offer crucial insights.

Why This Matters for Menopausal Women

Menopause is a critical phase for women’s health, marking a significant shift in risk for several diseases, including cardiovascular disease, osteoporosis, sarcopenia, stroke—and notably, Alzheimer’s and dementia. Before menopause, women’s risk of Alzheimer’s is comparable to men’s, but after menopause, that risk doubles. This shift underscores the importance of taking proactive steps to protect brain health during this time.

The Meno-Brain Connection

Historically, research on the female brain during menopause has been limited. However, thanks to pioneering neuroscientists like Dr. Lisa Mosconi, we’re gaining a better understanding of how menopause affects cognitive function. In her books, ‘The XX Brain’ and ‘The Menopause Brain’, Dr. Mosconi explains how the loss of oestrogen during menopause impacts the brain, contributing to symptoms like hot flushes, night sweats, mood swings, depression, insomnia, brain fog, and difficulty concentrating.

Interestingly, studies have found that women who experience more hot flushes tend to have worse memory, likely due to sleep disruptions that accompany these symptoms. In fact, brain fog affects around 60% of women in perimenopause and menopause, often leading to struggles in the workplace. In Australia, surveys have shown that menopause negatively impacts work for 80% of women, and many leave the workforce early due to these challenges.

Hot Flushes and Alzheimer’s

Hot flushes aren’t just a bothersome symptom—they may also be a red flag for brain health. Research has found a link between frequent hot flushes and the presence of Alzheimer’s disease biomarkers. This is concerning because 70% of Alzheimer’s patients are post-menopausal women, with the first signs of the disease often appearing around the time menopause begins.

According to Dr. Mosconi, Alzheimer’s is a disease that starts in midlife, with symptoms manifesting decades later. While this might sound alarming, it’s a call to action, not fear. It doesn’t mean that menopause-related brain fog is a precursor to Alzheimer’s. In fact, many cognitive changes resolve post-menopause. However, it highlights the need to prioritise brain health now, as there’s much that can be done to protect it.

How to Protect Your Brain

The Lancet report identifies 14 modifiable risk factors for dementia, which, if addressed, could prevent up to half of dementia cases. These include:

– Less education

– Hearing loss

– Hypertension

– Smoking

– Obesity

– Depression

– Physical inactivity

– Type 2 Diabetes

– Excessive alcohol consumption

– Traumatic brain injury

– Air pollution

– Social isolation

– High LDL cholesterol

– Vision loss

To reduce your risk and protect your brain, consider these strategies:

1. Adopt an anti-inflammatory diet: Incorporate leafy greens, berries, nuts, seeds, colourful fruits, vegetables, fish, legumes, whole grains, and healthy fats into your meals.

2. Balance your blood sugar: Avoid low-carb diets and excessive refined carbs. Instead, aim for balanced meals with protein, fibre-rich plants, and healthy fats.

3. Move regularly: Stay active throughout the day—whether it’s taking the stairs, gardening, or walking. Daily brisk walks can slow brain shrinkage and even increase the size of memory centres.

4. Strength train: Muscle mass is crucial for brain health, and resistance training has been shown to protect against Alzheimer’s.

5. Reduce stress: High stress levels in midlife can lead to memory loss and brain shrinkage. Find ways to manage stress, such as connecting with others, enjoying nature, and practicing mindfulness.

6. Prioritise sleep: Aim for 7-9 hours of quality sleep each night.

7. Support gut health: Incorporate fermented foods and address any underlying inflammation.

8. Stay socially connected: Spend time with loved ones, laugh, and engage in meaningful conversations.

9. Challenge your brain: Keep your mind sharp by learning new skills and pursuing intellectual activities.

10. Get regular health check-ups: Monitor key health markers like blood pressure, cholesterol, and blood sugar.

Key Research Insights

– Studies show that consuming one or two servings of leafy greens daily can help reduce memory problems and cognitive decline. Similarly, women who eat berries like blueberries and strawberries regularly experience slower rates of cognitive decline.

– Antioxidants, such as those found in cinnamon, clove, cranberries, and herbs like oregano and rosemary, are powerful protectors of brain health.

By making these lifestyle changes, you can significantly reduce your risk of Alzheimer’s and dementia and support your overall well-being during menopause and beyond. Now is the time to focus on brain health—not out of fear, but out of empowerment.

Thanks for reading!

Louise xx

Read more about Louise here.