Why Women Need to Improve Brain Health During Menopause

Many people worry about memory loss as they get older. It can start with small things, like forgetting names or feeling foggy during the day. These changes can feel scary, especially with the rise in Alzheimer's and other brain conditions.

But the good news is, there are real ways to protect your brain. Daily habits, like moving more and eating better, can make a big difference. Even small changes help you think more clearly and feel more focused over time.

In this episode of The Art of Living Well Podcast®, Marnie Dachis Marmet and Stephanie Potter spoke with Dr. Kay Linker. Dr. Kay has spent years studying how the brain works as we age. Her research looks at memory, hormones, and how everyday habits affect brain health, especially in women during perimenopause and menopause.

She explains how exercise, food, and even supplements support brain function. What makes her stand out is how she shares this science. She turns complex ideas into easy steps. You'll also find her on Instagram and TikTok where she gives simple, science-based tips to help you feel and think better.

In this article, we'll look at how to improve brain health in ways that fit into your daily life. You'll learn about exercise, hormones, food, and supplements. Each tip comes from research but works in real life. Let's explore what helps your brain stay strong.

How Can You Improve Brain Health and Reduce the Risk of Alzheimer's?

You can do a lot to protect your brain. Simple habits each day help lower the risk of memory loss, even for people with the APOE4 gene. This gene may raise your chance of Alzheimer's, but it doesn't mean you'll get it; what you do matters.

Understanding APOE4 and Brain Health

Exercise plays a big role in brain health. Many people think it's only for heart or muscle strength. But your brain also depends on good blood flow. Its tiny blood vessels need steady movement to stay healthy.

The Right Way to Exercise for Brain Health

Two kinds of cardio help most. Zone 2 is light activity—think brisk walking, steady jogging, or cycling at a pace where you can still hold an easy conversation without gasping for air. You should aim for about 2 hours each week in this range, which can be broken up into shorter sessions if needed.

Zone 5 is on the opposite end of the spectrum, short bursts of intense effort, like sprint intervals, fast cycling, or hill repeats, where talking is nearly impossible. Aim for 30 to 60 minutes total each week, ideally spread across two or three sessions, and make sure to fully recover between efforts to get the most benefit and avoid burnout.

Don't push too hard. If you're already tired or stressed, too much high effort can harm more than help. Women especially need to watch this, since they often feel the effects of stress more.

Omega-3s

Omega-3 fats help lower brain inflammation and support blood flow. Low levels can affect both the brain and heart. Try to get 1 to 3 grams of EPA each day.

Here's what to know:

Eating fish 1x per week isn't enough
Some fish oil supplements don't absorb well
Sardines and anchovies are great sources of fish oil
Algae-based EPA/DHA can help too

Food vs. Supplements

The body usually absorbs nutrients better from food. But food isn't always enough. Choose high-quality 3rd party tested supplements and test your Omega-3 levels so you are not guessing. Your daily choices shape your brain's future. Small steps today make a big difference later.

What Should Women Know to Improve Brain Health and Hormone Balance?

As women enter perimenopause and menopause, changes in estrogen can affect how the brain works. These shifts aren't just about fertility. Estrogen also helps with memory, focus, mood, and motivation.

It supports dopamine, a brain chemical that helps you stay sharp and driven. When estrogen drops, dopamine drops too. That's when brain fog, forgetfulness, or low energy often show up. Many women feel these changes, but don't know why.

Hormone Replacement Therapy (HRT)

HRT can support your brain, bones, and even how you age physically. It works best when started during late perimenopause or early menopause. At that time, it can:

Lower the risk of Alzheimer's
Improve mental clarity
Slow facial and bone ageing

Earlier studies raised concerns about cancer, but newer research shows the risk is very small. The increase in breast cancer diagnoses is about 0.4%, with no rise in deaths.

The Importance of Early Testing

Most doctors only test hormones if symptoms are clear. But testing early, even in your 30s, gives you a personal baseline. If you choose HRT later, you'll know what levels to aim for.

Functional lab testing offers detailed hormone testing and may accept HSA or FSA cards. This makes it easier and more affordable than many think.

Sauna to Improve Brain Health

Saunas offer real benefits for the brain. Regular use can:

Improve blood flow
Support proteins that protect brain cells
Help flush out certain toxins through sweat

Traditional saunas heat up faster, but infrared ones work too. You just need to stay a bit longer to get the same effect. You can stay clear-headed and strong for years with the right steps at the right time.

What Other Tools and Daily Habits Can Improve Brain Health and Longevity?

Some habits feel hard to keep up, even when we know they help. Take saunas, for example. In warm weather, or when washing your hair feels like a chore, it's easy to skip. One simple tip is to wrap your hair in a towel, use heat protectant spray, and finish with dry shampoo. It's not perfect, but it helps.

Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy is getting more attention now. It works by giving your body extra oxygen in a pressurized chamber. That extra oxygen helps your cells make more energy.

It supports healing, brain recovery, and even skin repair. You sit in a tub, breathe through a soft nose tube, and relax. Many people say it lowers their heart rate and helps them feel calm.

It's not cheap, and the best results come with regular sessions.

Simple Daily Habits That Really Matter

Some habits give strong results when done often:

Exercise: Move daily. A “4x4x4” workout means exercising hard for 4 minutes, then recovering with an easy pace for 4 minutes, and repeating that sequence 4 times.
Strength: Aim for strength training three times a week.
Food: Eat clean most of the week, but allow room for flexibility.
Meditation and sauna: These help calm the mind and support your health.
Stay social: Strong friendships help you stay well and feel good.

Try Habit Stacking

If you're busy and struggling to fit in movement, try a walking pad during phone calls. It's gentle, burns fat, and doesn't make you extra hungry like running can. Another great habit stack , meditate while sitting in a sauna or using a red light. Little by little, these choices add up.

What Supplements Improve Brain Health, Energy, and Longevity in Midlife?

When it comes to feeling clear and energized, one supplement women often overlook is creatine. While it's long known for muscle strength, creatine also helps your cells produce energy.

This matters as you age since your body's ability to produce energy slowly drops. That's where creatine steps in.

What Supplements Improve Brain Health, Energy, and Longevity in Midlife? — Photo by Elsa Olofsson on Pexels

Why Creatine Matters to Improve Brain Health

Women naturally make less creatine and store less of it than men. This makes supplementing more useful. Creatine supports brain and muscle energy and can help improve:

Memory and focus in people with Alzheimer's
Mental performance during sleep loss
Antidepressant effects when used with SSRIs

The suggested dose is 10 grams per day to support the brain, split into two servings. For muscles only, 5 grams can be enough.

Tips to Reduce Bloating from Creatine

Some people feel bloated when using creatine. You can reduce this by taking smaller doses, one in the morning and one later. Adding fibre, like psyllium husk, may help.

Mixing it with a smoothie also makes it easier to digest. You'll get some creatine naturally if you eat meat, especially red meat or poultry. However, plant-based eaters may need a higher dose.

Other Supplement Staples

Along with creatine, many people take omega-3s, vitamin D3 with K2, magnesium, and L-theanine for sleep. Collagen helps with joint and skin health.

Some supplements, like NAD boosters, are still being studied. The science isn't strong yet. It's smarter to stay focused on the basics first. What matters most is doing small things every day. Over time, that helps you feel stronger, think clearly, and stay well.

Conclusion

Taking care of your brain can start with simple steps. You don't need to do everything at once. Just moving more, eating well, and sleeping better can help. These habits support how your brain works, especially as you get older.

For women, hormones also play a role. Paying attention to changes during perimenopause and menopause can make a big difference. Testing your levels early and considering safe options like HRT may help you stay clear-headed.

Supplements like creatine, omega-3s, and vitamin D3 can support brain energy and focus. Food sources are best, but high-quality supplements can help fill the gaps.

Tools like saunas and daily movement can add extra support. Even short walks, simple strength workouts, or relaxing time with friends help your brain.

To improve brain health, start with what feels easy to maintain. Make it part of your day. Over time, these small habits protect memory, support mood, and help you feel clearer and stronger. You don't have to be perfect. Just keep going, one choice at a time.

FAQs

Can sleep quality improve brain health over time?

High-quality sleep gives your brain time to clear waste and store memories. Aim for 7 to 9 hours daily.

How does blood sugar control help improve brain health?

Stable blood sugar reduces brain fog and lowers inflammation. Avoid sugar spikes by eating balanced meals.

Does hydration improve brain health during the day?

Yes. Even mild dehydration can slow focus and thinking. Drink water regularly, not just when thirsty.

Can improving gut health also improve brain health?

Yes. Your gut and brain are linked. A healthy gut may reduce anxiety and support clearer thinking.

Do air quality and pollution affect efforts to improve brain health?

Polluted air can raise brain inflammation. Use indoor filters and try to limit outdoor time on smoggy days.

Disclaimer: The information provided in this podcast and our programs and services is not intended to be a substitute for professional medical advice, diagnosis or treatment that can be provided by your own Medical Doctor. Marnie Dachis Marmet and Stephanie May Potter are not holding themselves out to be Medical Providers (including doctor/physician, nurse, physician’s assistant or any other health professional), Mental Health Providers, registered dieticians or licensed nutritionists. Understand that Marnie and Stephanie are not providing healthcare, medical or nutritional treatment therapies and do not diagnose, treat or cure in any manner any disease, condition or ailment of the body. Rather, they serve as trainers, educators, coaches, mentors and guides who provide training, education, support, resources, guidance and information.

E281: The Brain Health Formula for Women over 35 Using HRT, Sauna, Creatine & Omega 3 with Dr. Kay Linker