NAN's Women in Leadership Committee, in collaboration with the Culture & Diversity Committee, has evidence-based considerations for your brain health! Be sure to download both the English and Spanish versions to share in your practice and community.

  
Download in English Download in Spanish

1. Get Moving | Regular activity is key.
Research finds women tend to exercise less often than men.    
Type of activity may not matter in the long run. Try a variety: strength training, flexibility, balance, & aerobic.
Aerobic exercise has immediate benefits but regular activity may reduce risk of dementia by 30 -45%.
2. Eat Smart | Follow a MIND diet. 
Alzheimer's Association, Mayo Clinic, & others recommend:
DASH Diet (Dietary Approaches to Stop Hypertension)
Mediterranean Diet
3. Get Rest | Aim for at least 6 hours per night.
Women report more sleep-related problems
Treat sleep apnea and other sleep disorders
Rest or naps are associated with better learning/memory
4. Keep Sharp | Be a lifelong learner and have fun.
Work outside of home activities may reduce cognitive decline
Social engagement and recreation counts!
Build a brain reserve - Learn something new, try a new hobby or game, be creative
5. Socially Connect | Engage with family and friends.
A big social network outside the home may reduce risk
Social isolation increases risk for cognitive impairment
Many women are also caregivers who may benefit from support from others
6. Manage Risks | ❤ health = 🧠 health. 
Management of medical conditions reduces risk
Call for action for research on more sex-targeted interventions
Mental health matters too! Stress and depression may impact immune system & increase dementia risk

Why does it matter?
Women make up 2 out of 3 Alzheimer's cases (due to longevity, women outnumber men 2:1)
Women have higher rates of other conditions, such as heart disease, increasing risk for cognitive impairment
Menopause increases risk of Alzheimer's

Additional Sites & Resources
The National Academy of Neuropsychology
The Women's Alzheimer's Movement (View their call for action)
Women's Alzheimer's Movement Prevention Center at Cleveland Clinic & HealthyBrains.org
Alzheimer's Association (View their page on Women & Alzheimer's Mayo Clinic's HABIT Healthy Action to Benefit Independence & Thinking®)
Cornell's Women's Brain Initiative (View their recent study on management of risk factors for AD)
National Institute on Aging: Brain Health