From balancing demanding careers to running households, and constantly being present - emotionally, physically, and mentally - women often have to deal with an intense juggling act. While these responsibilities are part of everyday life, they may carry deeper consequences as women age.
A new research suggests that chronic stress during this stage could significantly impact long-term brain health. The study suggest that high levels of cortisol, the body's main stress hormone, may increase the risk of Alzheimer’s disease in postmenopausal women.
Cortisol helps the body respond to stress, providing energy and alertness when needed. However, when stress is constant, cortisol remains increased for prolonged periods, which can begin to harm the brain. Besides, cortisol might play a role in Alzheimer’s disease, which is marked by memory loss and mental decline. The long-running Framingham Heart Study has now offered more concrete evidence, suggesting that high cortisol levels in midlife could be a warning sign for future brain changes.
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According to a recent study published in the journal Alzheimer’s & Dementia, researchers observed cognitively healthy people from the Framingham Heart Study, with an average starting age of nearly 40. Blood samples measuring cortisol were taken, and 15 years later, brain scans were performed to detect amyloid and tau proteins, two markers of Alzheimer’s. The results showed that women who had gone through menopause and had the highest cortisol levels were more likely to have amyloid build-up in key brain areas linked to memory and cognition. These patterns were not found in men, or in relation to tau protein, suggesting a specific hormonal interaction occurring in postmenopausal women that might increase their risk.
Risks for postmenopausal women
After menopause, the protective effects of oestrogen decline, possibly making women more sensitive to the damaging effects of stress hormones like cortisol. This may help explain why two-thirds of Alzheimer’s patients are women. While high cortisol doesn’t directly cause the disease, it may set off or speed up the process in vulnerable people, particularly by promoting the formation of amyloid plaques in the brain. According to the study, understanding this risk offers an opportunity to intervene early and adopt lifestyle changes that help protect cognitive function.
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5 ways to reduce stress and protect your brain
- Stay active every day: Exercise lowers cortisol and boosts brain function. Aim for regular movement like walking, dancing, or cycling.
- Try mindfulness and meditation: Even 10 minutes a day of deep breathing or guided meditation can help regulate stress and improve mental clarity.
- Get quality sleep: Poor sleep raises cortisol and harms memory. Stick to a sleep routine and limit caffeine and screen time before bed.
- Strengthen social ties: Social engagement helps buffer stress and supports emotional wellbeing, both vital for brain health.
- Adopt a brain-friendly diet: Foods rich in antioxidants, healthy fats, and omega-3s, like leafy greens, fish, and nuts can nourish the brain and reduce inflammation.
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