Why mid-life women must protect our brain health (and simple ways to do it)

With dementia now the number one cause of death for women in Australia, and no cure in sight, it feels obvious that we must learn more about this disease and how to protect our brain health.  

I was thrilled to facilitate that for Second 50 women when I hosted dementia expert and author, Wendy Hall, at our February Sage Advice Live event. With decades of experience as a nurse, paramedic and dementia consultant before launching Dementia Doulas International, Wendy shared many invaluable facts, insights and examples to help us protect healthy brains.

They are also equally relevant to slow the progression for people with dementia. 

Dementia is NOT a normal part of aging

Since I first met Wendy and turned my mind to this topic, I’ve been surprised to learn about the massive gap in public awareness.

A staggering 80% of people still incorrectly believe that dementia is just a normal part of aging, rather than a medical condition.*1 According to Wendy, one in four people believe there’s nothing you can do about it.

It is these misconceptions, she says, coupled with our tendency to avoid the topic, that stands in the way of many people being diagnosed, treated and supported. It also stops us taking action to reduce the risk.

“Everyone knows and jokes about dementia, but underneath, there’s a real fear. We all hope we don’t get it because we know how life-changing a diagnosis can be,” she says. “But rather than talk about it, we often push it to the side and pretend it’s not happening, that it’s not out there.”.

Dementia is not only out there, but on a steep rise, with cases in Australia expected to nearly double to 800,000 in the next 30 years. 

“While most of us have heard of Alzheimer’s disease, which is primarily associated with short-term memory loss, there are currently 150 types of dementia, each presenting with different symptoms in the early stages, and many of those don’t initially affect memory,” she said.

Our avoidance feels very misplaced and at odds with the proactive way we approach other chronic illnesses. “When someone has a heart attack, we don’t just say that’s ‘bad luck’ and assume they’re doomed,” Wendy says.  “We focus on strengthening the healthy parts of the heart and the same should be true for the brain.”

How do you know if it’s dementia? 

Memory issues don’t always indicate dementia and Wendy stressed they could be caused by dozens of other conditions, including menopause, nutritional deficiencies, long-Covid and even UTIs. Being aware of these distinctions is an important first step to reducing unnecessary stress.

“We've all had moments where we ask, Where are my keys? Where did I park my car? Why did I walk into this room?,” she said. “When we're younger, we brush off these lapses as simple distractions or being too busy. But as we age, these moments can trigger anxiety. Is this just normal aging, or is it something more?”

Wendy shares examples to highlight some differences between normal forgetfulness and a potential red flag to investigate further, including a recent personal example that gave her dementia anxiety.  

“About eight months ago, I had the brain fog that so many people have talked to me about. I was having trouble with word finding and finishing sentences and being the age I am, I was concerned,” she says. Thankfully, it turned out to be low iron levels, which could be easily addressed.

Lifestyle choices make a big difference to brain health 

The good news is there are many simple steps we can take in our everyday lives that help. One of the things I love about Wendy’s approach is that it recognises that it’s not necessary, practical or sustainable to take on a swathe of big new challenging activities.

“Research tells us that simple lifestyle changes, particularly in areas like diet, exercise and mental stimulation, may help delay its onset or slow its progression,” she said. “So, it’s about understanding what helps, then maintaining and extending what we are already doing.”

Managing stress:

While we all need stress to survive - and it can be an amazing motivator - running with high cortisol levels on an ongoing basis can be very damaging to our brain tissue. “From my own experience, it’s easier said than done, but when you understand the consequences of stress, and that it is one of the really big factors in dementia, then putting stress management strategies in place becomes so important,” she says.

Healthy eating:

Wendy suggested a good general guide to follow is that what’s good for the heart is good for the brain. Research also highlights a wide range of ‘protective foods’ that help keep our brain cells robust. “It’s not about dieting but being more mindful and intentional in food preparation to incorporate more protective foods like antioxidants, foods with red and purple pigments, Omega 3 and green leafy vegetables,” she said.

Mental stimulation:

When we talk about muscles, we say, “use it or lose it!” and it’s just as true for the brain.  If we want to keep our brains fully functioning, we've got to keep them cranked up. “We can’t just expect to be able to draw on them to give us what we want at short notice if we're living a sedentary life,” she says. I was surprised to learn that mental stimulation doesn’t have to involve hard core brain pain but can be as simple as attending a Sage Advice Live. “Just keeping the cogs turning and making sure you are doing things that keep you mentally stimulated and a little bit more challenged is building brain capacity,” she says.

Social Connection:

Most of us know that social connection is important for brain health, but Wendy shared a compelling study which is worth highlighting here. It compared two individuals with dementia. One was socially active and engaged in their community, while the other was socially isolated and sedentary. While alive, the socially connected individual showed fewer outward signs of decline, whereas the isolated person progressed rapidly.  When their brains were examined post-mortem, these two people were at nearly the same stage of dementia. “Staying socially engaged builds cognitive reserves,” Wendy explained. “Even when dementia is present, an active life can delay the visible impact. Isolation, on the other hand, accelerates decline, robbing people of quality years.”

Good Sleep:

For years, the belief was that brain cells simply died off with age, leaving little room for recovery. However, modern research has debunked this myth and Wendy explained that while a small part of the brain doesn’t regenerate, most brain cells continue to rebuild and support cognitive function well into later life. “Establishing healthy sleep habits, even later in life, can significantly improve our brain resilience,” she says. “It’s never too late to prioritise sleep and seek medical advice for sleep disturbances. It can be a game-changer for long-term cognitive health.”

Hearing Loss:

Recent research has revealed a strong link between hearing loss and an increased risk of dementia. When people experience hearing loss, they may not fully process new information or stay socially connected. “Hearing loss can cause people to withdraw from conversations, diminishing their self-esteem and isolating them from cognitive engagement,” she said. “Maintaining hearing health through regular check-ups and hearing aids, if necessary, can play a critical role in preserving brain function.”

Physical Activity:

When it comes to brain health, exercise plays a crucial role, but it doesn’t have to be about going to the gym. “It’s going to be more sustainable if you do something you enjoy,” she said, giving us an example of volunteers she sees gardening when she walks in her local national park. “I see them in there pottering around - lifting, composting staying physically active and socially connected, ticking lots of brain health boxes” she said. Wendy used a balloon to creatively illustrate how physical activity enlarges our brain’s hippocampus – whether we are a young boy or an older woman -  building more cognitive reserve. Regular movement - whether it’s walking, dancing or yoga - helps maintain brain resilience, improves memory and delays cognitive decline.

Protecting your head:

Even minor head injuries can have long-term cognitive effects and Wendy highlighted how easily we can overlook simple safety measures when we are in a hurry. She shared a story of an 80+ year old woman in one of her dementia groups, who told her that she fell off a wheelie bin trying to rescue her cat. “She asked me if that could be why her memory had declined,” Wendy recalled. “Absolutely, it could. The brain is delicate and vulnerable to injury, so it’s not just about wearing a helmet, but also avoiding risky behaviours.”

Take positive action for a healthier brain

There was so much more to this Sage Advice Live than I could cover here, so if you’re keen to dive deeper, members can watch the recording On-Demand. I also plan to write another blog focused on the role of the Dementia Doula - a concept Wendy has pioneered that is building compassionate care resources and gaining positive outcomes for individuals with dementia and their families.

After this session, I now feel empowered to act, especially given that I now know that small, intentional lifestyle changes - whether through diet, movement, stress management, or social engagement - can have a big and lasting impact. The best part? These same strategies not only protect my brain but they tick the boxes for a better overall health span in my life.

On dementia prevention and care, I still have much to learn, but one thing is clear: avoiding the topic, isolating yourself (or your loved ones), or fearing a diagnosis helps no one. Instead, awareness, action, and community support can makes such a positive difference.

About Wendy Hall

Wendy developed the Dementia Doula role and founded Dementia Doulas International after many years feeling frustrated that something was missing for those she served. Following an extensive career as a Registered Nurse, Paramedic and Dementia Consultant, she knew it was time for tangible change that made a difference to those that needed it most. Wendy is the author of 'Dementia Can’t Take Everything!', 'The Dementia Doula' and 'Beyond the Darkness of Dementia'. Her passion for training and mentoring is fostered through her interactive approach to education provision by challenging mindsets and encouraging those supporting someone or working within the area of dementia to explore different ways of thinking. Her goal is to shift preconceived ideas about existing barriers to dementia care and influence the palliative care space ensuring no one goes it alone.

*! World Alzheimer Report 2024 | Alzheimer's Disease International (ADI)