Protecting brain health, preventing cognitive decline, and enhancing quality of life are cornerstones of long-term wellness.
A holistic medical approach helps women strengthen both their mental and physical health.
10 Golden Rules Women Should Follow to Protect Mental and Brain Health with a Holistic Approach
Here are the 10 golden rules recommended by LaraHealth experts for protecting women’s brain and mental health through a holistic medical approach:
Review Your Diet
The foods we eat directly impact our brain, hormone levels, and menopausal symptoms. Fatty fish, fresh fruits and vegetables, raw nuts, and fermented foods help reduce inflammation and support brain health. These foods also play a protective role against diseases like Alzheimer’s and dementia.
Remember, the strong connection between gut health and brain health highlights the importance of a healthy diet once again.
Walk More
Women may be less inclined than men to engage in regular exercise. However, even moderate daily aerobic exercise can lower the risk of Alzheimer’s and create protective changes in the brain against dementia.
Even brisk daily walks can make a difference.
Get Enough Sleep
Sleep is when the brain clears toxins and harmful proteins. Especially after menopause, women may experience greater difficulty sleeping. Getting at least 7–8 hours of uninterrupted sleep each night is critical for maintaining brain health.
Take Care of Your Heart
Heart disease is a major risk factor for cognitive decline in women. Healthy eating, stress management, and maintaining a balanced weight are key foundations for protecting both your heart and brain.
Keep Your Mind Active
The brain, like a muscle, strengthens with use.
Challenging your brain with new information regularly reduces the risk of dementia. Read books on different topics, play an instrument, or learn a new language. Anything that stimulates your brain can help prevent mental decline.
Increase Your Antioxidants
Dark-colored fruits and vegetables rich in vitamins A, C, and E and minerals have higher antioxidant content and offer greater protection against inflammation. These powerful vitamins also help ease the negative effects of hormonal changes during pregnancy and menopause.
Reduce Stress
Stress elevates cortisol levels, leading to brain shrinkage and memory loss. Meditation, adequate sleep, regular exercise, and strong social connections are effective ways to manage stress.
Women, more than men, are particularly affected by loneliness and lack of support, making social interaction even more important.
Do Not Neglect Your Gut Health
The connection between the brain and digestive system should not be overlooked. Balancing insulin levels, limiting sugar and processed foods, and consuming more fiber and fermented foods help support healthy gut flora and protect brain health.
Monitor Your Hormones
Hormonal imbalances during pregnancy, perimenopause, and postmenopause can cause brain fog, memory issues, and sleep disturbances. Monitor changes in your hormone levels, seek expert support when needed, and explore appropriate treatment options.
Track Your Mood
Women experience anxiety and depression at twice the rate of men. Depression can develop during menopause, affecting memory and increasing the risk of Alzheimer’s disease. Seeking professional help early when symptoms appear can greatly improve quality of life.
Protecting Mental and Brain Health Determines Quality of Life
Safeguarding brain health not only maintains mental sharpness but also directly influences overall wellness, happiness, and independent living quality.
By integrating these 10 golden rules into your daily life, you can keep both your body and mind healthy in the long term.
LaraHealth offers personalized programs to support women’s brain, hormone, and overall health with a holistic medical approach.
Meet LaraHealth experts and take the first step towards a healthier, stronger, and more balanced life!
