Protecting Your Brain

Lorna Fedelem, MD
2 days ago
3 min read

Reduce alzheimer's risk

Nearly six million Americans are living with Alzheimer's disease or other forms of dementia, and that number is expected to triple by 2050. What many people don't realize is that women account for more than half of those cases—approximately 3.6 million.

While the exact reason isn't fully understood, researchers believe the higher risk is influenced by hormonal changes, chronic stress, genetics, environmental toxins, and lifestyle factors such as poor diet and physical inactivity. Although there is currently no cure for Alzheimer's disease, research shows there are meaningful steps you can take to help reduce your risk and support long-term brain health.

One of the most influential studies on dementia prevention is the FINGER Study, a two-year clinical trial conducted in Finland involving more than 1,200 participants. Researchers found that individuals who followed a comprehensive lifestyle program—including healthy eating, regular exercise, cognitive training, social engagement, and management of metabolic and cardiovascular risk factors—experienced significantly less cognitive decline than those who received standard health advice alone.

Eat for Brain Health

A nutritious diet plays a vital role in protecting the brain. Diets high in sugar and processed carbohydrates increase inflammation, which has been linked to neurodegenerative diseases. Focus on healthy fats, fish, colorful vegetables, berries, and other whole foods while limiting processed foods and alcohol, which has been shown to contribute to brain shrinkage over time.

Balance Hormones

For women, hormonal health is another important consideration. Declining estrogen levels after menopause have been associated with an increased risk of Alzheimer's disease. Regular hormone evaluations and discussing bioidentical hormone replacement therapy or other treatment options with your physician may help support overall health. Women who have undergone breast cancer treatment should also work closely with their healthcare providers to monitor hormone fluctuations.

Manage Stress

Chronic stress promotes inflammation throughout the body, including the brain. Incorporating stress-reducing practices such as walking, meditation, prayer, massage, or simply taking time to relax can have lasting benefits. If anxiety or depression becomes persistent, seeking professional medical care is important.

Stay Physically Active

Exercise is one of the most effective ways to support brain function. Regular cardiovascular activity improves blood flow and oxygen delivery to the brain, helping preserve memory, recall, and problem-solving abilities. Aim for at least 30 minutes of moderate exercise most days of the week.

Challenge Your Brain

Keeping your brain active encourages neuroplasticity—the brain's ability to form new connections. Learning a new language, playing a musical instrument, solving puzzles, or simply changing everyday routines, such as brushing your teeth with your non-dominant hand, can all help keep your mind engaged.

Stay Connected

Social interaction is essential for healthy aging. Spending time with family and friends, participating in community activities, or staying connected through phone or video calls can help maintain cognitive function and emotional well-being.

At Lorna J. Fedelem, MD - Concierge Medicine & Wellness Center, care focuses on prevention as much as treatment. Dr. Fedelem offers evidence-based care, menopause consultations, cardiovascular disease prevention, osteoporosis diagnosis and treatment, cancer risk assessment, stroke and diabetes education, and personalized wellness planning. Her comprehensive approach emphasizes lifestyle management, prevention, and helping patients live healthier, longer lives.