🧠 The Brain Health Wake-Up Call We Can’t Afford to Ignore

You’ve probably thought about heart health, bone health, and hormone health. But what about your brain? 

It’s important to know that dementia doesn’t just “show up” one day in our 70s or 80s. The biological changes that lead to cognitive decline begin decades earlier — often in our 40s and 50s — meaning they’re happening as we speak.

That’s why midlife is the most important window we’ll ever have to take action.

Why Midlife Matters

🔹 Hormone changes for women during perimenopause and menopause affect memory, focus, and mood.

🔹 Chronic stress from a lifetime of working (housework counts, too!) and taking care of others can shrink the hippocampus, which is the memory center of our brain.

🔹 Blood sugar dysregulation, inflammation, and poor sleep accelerate brain aging long before dementia symptoms appear.

We don’t like to think about it, but dementia is more common in women than men. Some of that has to do with the fact that we live longer, but it’s also nutrition, lifestyle, hormones, and environment. And much of that is in our control.

What You Can Do Now

The empowering news is that brain health is not set in stone. Research shows we can build cognitive reserve — essentially, brain resilience — through intentional daily practices:

✅ Move your body daily. Exercise is the single most powerful tool we have for protecting cognition.

✅ Prioritize sleep. This is when the brain “cleans house,” clearing out toxins like beta-amyloid that lead to Alzheimer’s disease. If you have trouble sleeping, I have a short course called the Perimenopause Sleep Rescue System that will be the solution to your insomnia.

✅ Stabilize blood sugar. Your brain needs carbs, but consistently high blood sugar can damage blood vessels in the brain, so make sure to balance your meals with protein, fiber, and healthy fats to keep your brain fueled and blood sugar stable.

✅ Manage stress. Mindfulness, meditation, and time in nature aren’t just ways to unwind; they’re medicine for your brain.

✅ Stay connected. Relationships and community have been shown to be protective factors for both mood and memory.

✅ Consider supplements. While food and lifestyle create the foundation, certain supplements can help strengthen the brain’s resilience in midlife. Some you might want to consider (with approval from your healthcare provider) are: omega-3s, creatine, magnesium, vitamin D, B vitamins, and adaptogens like lion’s mane mushroom. If you are looking for personalized guidance, please don’t hesitate to reach out to me.

✨🍄‍🟫 Explore psilocybin (if it’s an option for you). Research suggests that even microdoses of psilocybin-containing “magic” mushrooms, when used safely and with intention, may promote neuroplasticity, reduce inflammation, and support emotional processing — all of which benefit long-term brain health.

The Bigger Picture 

When I work with clients in midlife, I see how easy it is to push brain health to the bottom of the list. Sure, we might notice a little brain fog, but we’re told this is “normal.” We’re busy…trying to juggle careers, families, and everything in between.

❤️ But here’s my tough love reminder: your future self is counting on the choices you make today.

The science is clear: midlife is our window to change the trajectory — not just to add years to life, but to add quality and independence to those years.

💡 So what’s one small step you can take this week to nourish your brain?

✨ If this resonates, I invite you to join me in exploring holistic strategies for health that bridge science and soul. This is the work I love most: helping people feel sharper, calmer, and more aligned with the life they want to live.

👉 Schedule a complimentary consultation.