Raising funds for research and education to combat women's brain aging diseases. Because our grey mat
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Women’s Brain Health Initiative (WBHI) helps protect women’s brain health by focusing its resources on research to combat brain-aging disorders that disproportionately affect women, and by creating compelling preventative health education programs, grounded in science, so there is a greater understanding by the public of the best ways to prolong their cognitive vitality. Our Six Pillars of Brain Health are the most important lifestyle choices that protect your brain health as you age.
To experience the benefits of resistance training, a minimum exercise threshold is necessary, in this case, exercising at least twice a week. Weight training should be challenging enough to maximize strength gains because that greatly impacts an individual’s cognitive health.
Resistance training tends to be an under-utilized type of exercise, particularly among senior women, despite being incredibly beneficial. The stronger people become the more the cognitive benefit.
We’ve narrowed down the top Challenge ideas from the amazing entries we received from the Women’s Brain Health Day Contest!
Now you get to decide which one of these three should be the official 2023 Stand Ahead® Challenge.�
Balance tends to be relatively stable until your 50s, then declines substantially each decade. Balance exercises promote brain health by improving coordination, enhancing cognitive performance, supporting brain plasticity, and reducing injury risk.
The Balance Challenge by Sarah Scott: Stand in a one-legged prayer pose, close your eyes for 10 seconds, then try the other leg.
Crossing the midline exercises, like pointing to your thumb with your index finger and switching back and forth, promotes brain connectivity, cognitive flexibility, and hand-eye coordination and can be a fun way to engage your brain regularly.
The Thumbs Up Challenge by Karen Crooks: Put your left thumb up and point to it with your right index finger, then switch 10 times.
Challenging your brain with dual-tasking exercises enhances your brain’s ability to manage multiple tasks, boosts working memory capacity, sharpens attention, and strengthens executive function skills.
The Say & Write Challenge by Caron Nightingale: Recite a sentence and, at the same time, write a different sentence on a piece of paper.
Visit https://standahead.org to cast your vote!
Voting closes Aug 31!
Doing something you love can have a positive impact on your brain health.
* Positive Emotions and Stress Reduction: Engaging in activities you love often releases neurotransmitters like dopamine and serotonin, which are associated with pleasure and happiness. These positive emotions can help reduce stress and anxiety.
* Neuroplasticity: When you engage in activities you enjoy, you're more likely to be focused, motivated, and immersed in the task stimulating neuroplasticity, which is its ability to reorganize itself by forming new neural connections. Cognitive Engagement: Pursuing activities you love often involves critical thinking, problem-solving, creativity, and decision-making.
* Learning and Memory: When you're passionate about something, you're more likely to invest time and effort into learning and improving. Learning new skills or acquiring knowledge stimulates the brain, strengthens existing neural pathways, and creates new ones, enhancing memory and cognitive abilities.
* Social Interaction: Many activities you enjoy involve social interaction, such as playing a team sport, participating in a hobby group, or taking a class. Social engagement has been linked to improved brain health, as it stimulates communication between brain cells and supports emotional well-being.
* Release of Endorphins: Engaging in activities you love, especially physical activities like dancing, running, or playing a sport, can lead to the release of endorphins. These natural chemicals act as pain relievers and mood elevators, contributing to a sense of well-being.
* Mindfulness and Flow State: Doing something you love often leads to a state of mindfulness or "flow," where you are fully immersed in the activity and lose track of time. This state has been associated with improved cognitive performance, heightened focus, and reduced negative thoughts.
* Brain Reserve: Engaging in lifelong learning and pursuing activities you're passionate about can contribute to building cognitive reserve. This is the brain's ability to compensate for age-related changes and injuries, potentially reducing the risk of cognitive decline and neurodegenerative diseases.
A recent randomized clinical trial presented at Nutrition 2023, the annual American Society of Nutrition meeting, revealed promising findings regarding the effects of daily strawberry consumption on health.
Strawberries are known to be rich in various bioactive compounds, providing numerous health benefits. In addition to being a great source of vitamin C, they contain heart-healthy nutrients like folate and potassium, as well as dietary fibre, phytosterols, and polyphenols. Incorporating strawberries into one's diet may offer a natural and delicious way to enhance overall health.
A recent study involving 35 healthy men and women aged 66 to 78 divided into two groups. One group consumed 26 grams of freeze-dried strawberry powder, equivalent to two servings of strawberries, daily for eight weeks. The other group was the control and consumed a different powder during the same period.
The results showed that those who consumed strawberries experienced several notable benefits. Their cognitive function showed improvement, with a 5.2% increase in cognitive processing speed. Additionally, their blood pressure decreased, specifically a 3.6% reduction in systolic blood pressure. Moreover, their total antioxidant capacity increased significantly by 10.2%, indicating improved defence against oxidative stress.
Both the control and intervention groups experienced a decrease in waist circumference by 1.1%. However, it is worth noting that only the control group showed increased serum triglycerides while consuming the control powder.
Professor Shirin Hooshmand, from the School of Exercise and Nutrition Sciences at San Diego State and the principal investigator, commented on the results, expressing enthusiasm about the potential benefits of adding strawberries to the daily diet of older adults. The study suggests that such a simple dietary change could promote cognitive function and improve cardiovascular risk factors, such as hypertension.
Flowers can have various positive effects on brain health and overall well-being. While the direct effects of flowers on the brain are still an emerging area of research, several studies suggest that exposure to flowers can have the following benefits:
* Mood enhancement: Flowers can induce positive emotions and elevate mood. The sight and scent of flowers can trigger feelings of happiness, joy, and tranquillity. The presence of flowers in one's environment can help reduce feelings of anxiety, stress, and depression.
* Stress reduction: Being around flowers may have a calming effect on the brain, reducing stress levels and promoting relaxation. The colours and scents of flowers can stimulate the brain's reward centre, leading to a sense of well-being and relief from stress.
* Improved cognitive performance: Some research indicates that flowers in a workspace or learning environment can enhance cognitive function, attention, and concentration. This may lead to increased productivity and creativity.
* Memory and concentration: The visual appeal of flowers can positively impact memory and focus. Their presence may improve the ability to retain information and enhance concentration levels.
* Sleep improvement: Having flowers in the bedroom or a relaxing space may promote better sleep quality. Flowers’ calming and soothing effects can help individuals unwind and prepare for restful sleep.
* Social connection: Giving or receiving flowers is often associated with positive social interactions and feelings of connection. These positive social experiences can contribute to improved mental health and brain health.
* Aromatherapy benefits: Certain flowers, like lavender, chamomile, and jasmine, are known for their soothing scents. Inhaling these floral aromas can trigger relaxation responses in the brain and may aid in reducing stress.
The effects of flowers on brain health can vary from person to person, and research in this area is ongoing. Flowers alone are not a substitute for professional mental health care, but they can be used as a complementary tool to promote a positive and pleasant environment for mental well-being.
Some results from the world’s largest sleep study, published in 2018 in SLEEP, have shown that sleeping too little or too much can negatively impact cognitive performance. The study used the power of the Internet to investigate the relationship between self-reported amount of sleep and cognitive performance (measured using a set of 12 tests completed online).
“In our global sample of over 10,000 people, we found that cognitive performance was impaired – specifically on tasks that measured problem solving and verbal ability – in the participants who reported typically sleeping less, or more, than seven to eight hours each night – and that was about half of the participants,” said Dr. Conor Wild, lead author of the paper and a Research Associate at The Owen Lab at Western University.
“People who are highly sleep deprived are at particular risk. We estimate that, in terms of overall cognition, a typical sleep duration of four hours per night is equivalent to aging eight years.”
Do you feel overwhelmed or too busy to stop and give your brain a short break? Think again because you are not doing yourself any favours. It is critical to both your physical and mental health to give your brain the downtime that it needs. Doing less allows you to do more.
Not doing so can lead to long-term health risks and potentially fatal conditions such as burnout, chronic stress, and even heart disease. Your brain needs a rest now and then.
Neuroscientists believe you should treat your brain like a muscle – with rest and exercise. Like any muscle, a stressed, overworked brain will wear down. Stress makes it harder to concentrate and more difficult to feel satisfied and consistently engaged in your work.
Downtime can be best achieved by engaging in “mindless” tasks that require your brain to do less, So be sure to give your brain a break!
While these new Alzheimer’s drugs are complicated, monoclonal antibodies administered intravenously, and with a side effect called ARIA that must be carefully monitored and managed, there is still about a 30% slowing of cognition and about a 40% slowing of function decline according to Dr. Cummings.
While the clinical benefit is modest, for someone with MCI (mild cognitive impairment), which lasts about 3 years, these drugs can help maintain cognitive integrity for another year.
There are some additional health risks, and the drugs are not administered conveniently, but donabemab and Leqembi, both approved in the U.S. by accelerated pathways, are a breakthrough in impacting the underlying biology of the processes that lead to neurodegeneration.
A groundbreaking study involving over 700,000 U.S. veterans has revealed compelling evidence that adopting 8 healthy lifestyle habits by middle age can significantly extend one's lifespan compared to those with few or none of these habits.
The 8 critical habits identified are: engaging in regular physical activity, staying clear of opioid addiction, refraining from smoking, effectively managing stress, maintaining a balanced and nutritious diet, avoiding regular binge drinking, practicing good sleep hygiene, and fostering positive social relationships.
The study's findings indicate that men who embrace all eight healthy habits at 40 can expect to live 24 years longer than those who adopt none of these practices. Similarly, women who incorporate all eight lifestyle factors during middle age may experience a predicted increase of 21 additional years of life compared to women who lack these habits.
The research highlights that certain habits substantially impact lifespan more than others. Specifically, low physical activity, opioid use, and smoking were the most significant factors associated with a 30-45% higher risk of death during the study period. Meanwhile, stress, binge drinking, poor diet, and inadequate sleep hygiene were each associated with an approximately 20% increase in the risk of death. A lack of positive social relationships was also linked to a 5% elevated mortality risk.
Researchers used extensive data from medical records and questionnaires collected between 2011 and 2019 to conduct the study. The information was sourced from 719,147 individuals participating in the Veterans Affairs Million Veteran Program—a large, nationally representative study of U.S. veterans. The analysis considered data from adults aged 40 to 99, encompassing 33,375 deaths during the follow-up period.
These compelling were presented at NUTRITION 2023, the premier annual meeting of the American Society for Nutrition, held in Boston from July 22–25.
Only a few days remain to put your thinking cap on and enter this year’s Contest!
You’ll have a chance to win a $1,000 Visa gift card and a Stand Ahead gift basket when you enter the Women's Brain Health Day contest with your own idea for the 2023 Stand Ahead Challenge.
The stand ahead campaign and challenges have helped us raise over $3 million for new women's brain health research.
The goal is still the same for 2023, but for this year's Stand Ahead Challenge, we want you to put on your thinking cap and enter the Women's Brain Health Day Contest with your own idea for what the newest Challenge should be.
Enter through profile link or go to standahead.org.
Contest closes July 31st!
The emotional toll on public safety personnel extends to the family. While our awareness of post-traumatic stress disorder (PTSD) has grown, less thought has been given to the spouses and partners of people at risk of PTSD. But in their own way, they are also on the front lines, struggling to support a loved one who may see awful things on the job.
A new resource hub, PSPNET Families, is a place for loved ones to learn more about what it means to be in this line of work. Funded by the Public Health Agency of Canada, researchers from Queen’s University and the University of Regina have joined forces to build something unique in the space and fill an important gap in resources within the PSP community. “We’ve been working to give voice to the experiences of families and create resources that resonate with their unique challenges,” said Dr. Heidi Cramm, one of the project’s leaders and a PSP spouse herself.
PSP families need a variety of supports. While PSPNET Families offers upstream resources and a well-being course for spouses experiencing their own mental health issues, organizations like Wounded Warriors Canada have developed several programs for those families affected by PTSD in trauma-exposed professions. Find out more at https://woundedwarriors.ca and https://www.pspnet.ca
Sleep is one of the six pillars of brain health. A good night’s sleep helps you restore, recharge, solve problems, process emotions and memories leftover from the day, and quite literally, cleanses the brain of toxins, a hallmark of Alzheimer’s disease.
A recent study also found extreme sleep durations at both midlife and later life, and extreme changes in sleep duration over time, appear to be associated with worse cognitive status in older women. Try these tips to wake up feeling rested.
A new study from the Northwestern University Feinberg School of Medicine found that those living in places surrounded by greenery may have a lower biological age.
Published in the peer-reviewed journal Science Advances, the study that included 924 participants investigated how 20-year exposure to greenness affects biological aging.
And women living in green areas saw a greater reduction in their biological age than men. One possible reason is that traditional social roles as caregivers might increase the use of residential surrounding greenness.
According to the study's authors, the growth of green infrastructure should be included in urban planning to increase life expectancy. Nature offers serious benefits to our physical and mental health. Exposure to nature is not only enjoyable but can also help us improve our focus and ability to concentrate, all while reducing our stress.
Reported benefits of mindful drawing include reduced stress, a sense of inner calm and peace, improved sleep, and lower blood pressure. It has also been linked to increased focus, concentration, creativity, problem-solving, and improved memory and self-confidence. It can also help provide a healthy distraction from trauma, grief, or pain.
One form of mindful drawing is Zentangle, a popular self-help art modality that is both fun and therapeutic, and no previous art experience or skill is required, using structured patterns that can help you relax and focus.
To do that, it uses a specific process and principles.
· Begin by gathering your supplies. You only need three tools: a pencil, pen, and paper. Typically, you use a 3.5-inch square piece of paper (called a “tile”) and a permanent black pen, although other types of pen and sizes/types of paper can be substituted. Note the absence of an eraser from the supply list.
· Before you start, take a few slow, deep breaths, relax your body, and clear your mind.
· Using the pencil, place a light dot in each corner of your paper tile. Then use the pencil to lightly connect the four dots using straight or curved lines, creating a border. Next, continue using the pencil to divide your tile into sections by drawing what is referred to as a “string,” which can be a zigzag, swirl, circle, X, or any other shape you like. Draw your string quickly, without any thought. Don’t try to picture or plan how the end piece of art will look.
· Choose your first tangle (i.e., pattern) and use your pen to draw it, one stroke at a time, until one of the sections on your tile is filled. Be mindful as you work, focusing entirely on the task at hand, not thinking about the past or future. Repeat until each section is filled with a different pattern. Rotate your tile as needed while you work. You are creating abstract art and there will be no top or bottom.
· Once you fill the sections with tangles, you may use the pencil to add shading and depth. Then, sign and date the back of your tile, and pause to look at the finished piece, reflecting on your feelings.
Sleep and physical activity are two crucial lifestyle elements that researchers from Murdoch University's Centre for Healthy Ageing looked into and their effects on brain health as we age.
Sleep is one of the six pillars of brain health. A good night’s sleep helps you restore, recharge, solve problems, process emotions and memories left over from the day, and cleanses the brain of toxins, a hallmark of Alzheimer’s disease.
The study was published in the journal Behavioural Brain Research. Researchers discovered that physical activity may offset some of the detrimental effects of insufficient sleep on memory and reasoning abilities. These results may be encouraging for older adults struggling to get a good night's sleep.
Anyone can experience mental health problems. Friends and family can make all the difference in a person's recovery process.
If a friend or family member is showing signs of a mental health problem or reaching out to you for help, offer support by:
* Finding out if the person is getting the care that they need and want—if not, connect them to help
* Expressing your concern and support
* Reminding your friend or family member that help is available and that mental health problems can be treated
* Asking questions, listening to ideas, and being responsive when the topic of mental health problems comes up
* Reassuring your friend or family member that you care about them
* Offering to help your friend or family member with everyday tasks
* Including your friend or family member in your plans—continue to invite them without being overbearing, even if your friend or family member resists your invitations
* Educating other people so they understand the facts about mental health problems and do not discriminate
* Treating people with mental health problems with respect, compassion, and empathy
Source: SAMHSA
According to the esteemed Lancet Commissions, the number of older people, including those living with dementia, is rising, as younger age mortality declines. However, the age-specific incidence of dementia has fallen in many countries, probably because of improvements in education, nutrition, health care, and lifestyle changes.
Overall, a growing body of evidence supports the nine potentially modifiable risk factors for dementia modelled by the 2017 Lancet Commission on dementia prevention, intervention, and care: less education, hypertension, hearing impairment, smoking, obesity, depression,
physical inactivity, diabetes, and low social contact.
They now add three more risk factors for dementia with newer, convincing evidence. These factors are excessive alcohol consumption, traumatic brain injury (TBI), and air pollution. We have completed new reviews and meta-analyses and incorporated these into an updated 12-risk-factor life-course model of dementia prevention. Together the 12 modifiable risk factors account for around 40% of worldwide dementias, which could theoretically be prevented or delayed. The potential for prevention is high and might be higher in low-income and middle-income countries (LMIC), where more dementias occur.
Get your thinking cap ready, our Stand Ahead Challenge Contest is around the corner 💜🧠
You’ll have a chance to win a $1,000 Visa gift card and a Stand Ahead gift basket when you enter the Women's Brain Health Day contest with your own idea for the 2023 Stand Ahead Challenge.
The stand ahead campaign and challenges have helped us raise over $3 million for new women's brain health research.
The goal is still the same for 2023, but for this year's Stand Ahead Challenge, we want you to put on your thinking cap and enter the Women's Brain Health Day Contest with your own idea for what the newest Challenge should be.
Enter through profile link or go to standahead.org.
Contest closes July 31st!
Blueberries are small, vibrant fruits that pack a punch when it comes to brain health benefits. These delicious berries are rich in antioxidants and a variety of nutrients that have been linked to numerous positive effects on the brain.
First and foremost, blueberries are known for their high levels of antioxidants, particularly flavonoids. These compounds have powerful anti-inflammatory properties and help protect brain cells from damage caused by harmful free radicals. By reducing oxidative stress, blueberries may contribute to improved cognitive function and a lower risk of age-related cognitive decline.
Blueberries have also been found to enhance memory and learning abilities. Studies have suggested that consuming blueberries can improve both short-term and long-term memory. This effect is believed to be due to the presence of anthocyanins, a specific type of flavonoid found in blueberries, which may enhance signaling in the brain's memory centres.
Blueberries have been associated with a reduced risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's. The antioxidants in blueberries can help combat the buildup of beta-amyloid plaques in the brain, a hallmark of Alzheimer's disease. Moreover, the flavonoids in blueberries have been shown to improve motor skills and reduce the risk of Parkinson's disease.
Blueberries also support overall brain health by promoting healthy blood flow and reducing inflammation. The flavonoids in blueberries can help dilate blood vessels, allowing for better circulation, oxygenation, and nutrient delivery to the brain. This improved blood flow can enhance cognitive function and protect against age-related cognitive decline.
Incorporating this superfood into your diet may have a range of brain health benefits. Their high antioxidant content, ability to enhance memory, protect against neurodegenerative diseases, improve blood flow, and reduce inflammation make them a valuable addition to a brain-healthy diet. So, enjoy these flavourful berries as part of a balanced and nutritious diet to support your brain's well-being.
For delicious brain-boosting blueberry recipes, visit our sister site at
Retirement age is not only interesting to health researchers; it is a highly charged political issue. Several research studies suggest that early retirement can have a detrimental impact on cognition. several research studies suggest that early retirement can have a detrimental impact on cognition.
A 2021 article co-authored by Dr. Jo Mhairi Hale of the University of St Andrews in Scotland published in SSM - Population Health concluded that “postponing retirement is protective against cognitive decline.” Postponed retirement worked well for men and women. It’s protective regardless of educational level or occupation.
Subjective age describes how old people feel in comparison with how old they are chronologically. Empirical evidence has shown that subjective age is a “biopsychosocial marker of aging”; feeling younger predicts benefits on key developmental outcomes, such as better physical and cognitive health, higher well-being, greater stress resilience, and lower mortality hazards, but feeling older predicts developmental risks on these outcomes.
According to the American Psychological Association, elderly people who feel younger than their age show fewer signs of brain aging, score higher on a memory test, considered their health to be better and were less likely to report depressive symptoms compared with those who feel their age or older than their age.
They also showed increased grey matter volume in key brain regions. Importantly, this difference remains robust even when other possible factors, including personality, subjective health, depressive symptoms, or cognitive functions, are accounted for.
How old do you feel?
It seems the more stuff, the more stress women feel. Men, on the other hand, don’t seem bothered by mess, which accounts for tensions between tidy wives and their clutter bug hubbies.
Decluttering is less about tidying up and more about focusing on what really matters to you. The practice of choosing what stays and what goes encourages you to make active decisions about what belongs in your life right now – living firmly in the present rather than hanging onto the past. According to declutter coach and author, Juliet Landau-Pope, this gives us the opportunity to release not only material clutter, but emotional too.
Working towards creating an oasis of calm in an otherwise chaotic world can be challenging at first, but once you get going you’ll find the feel-good factor kicks in pretty quick. The trick is knowing where, and how, to start.
Landau-Pope advices us to “set positive goals, focus on what you want to gain from the process – space, order, clarity, freedom, perhaps. Take it step by step, celebrate your progress and don’t be afraid to ask for help. The results will be truly transformative, not just for your surroundings but for your mind, body and soul too.”
She also suggests going for it in bursts, so you can dive in with as much energy as you can muster. “Fifteen minutes is all you need – set the task of ditching 15 things in that time. Another favourite trick of mine is to hang a tote bag on every door and put things you don’t need or love into them as you potter around the house. At the end of each week, sort into rubbish, recycle and donate piles.”
Your circadian rhythm is so essential for body functioning that evidence shows disruption of its natural rhythm negatively impacts your health in several ways, including diminishing cognitive performance, altering metabolism, and is even associated with depression, diabetes, obesity, Alzheimer’s disease, and cancer.
Synchronizing physical activities with your natural circadian rhythm may optimize the positive impacts of exercise on health and physical performance.
The type of exercise you engage in can determine the ideal time slot to optimize health benefits and keep your circadian rhythm happy. Certain types of yoga are best performed early morning on a fasting stomach to stretch muscles, activate organs, and lubricate joints.
Toward the end of the day, when you are trying to wind down and prepare for restful sleep, there is a slower-paced type of yoga known as Yin yoga that incorporates deep stretching and meditation.
When it comes to endurance exercise (like jogging and swimming), there is accumulating evidence that later in the afternoon or early evening may be best for building fitness (e.g., strength, power, and flexibility), in part because of how our bodies access energy systems suited for prolonged movement in these time slots.
Some evidence also suggests that our perception of exertion- how hard we feel working- is lower in the early afternoon.
This may be related to several circadian-regulated factors, like hormone release and mood. Suppose you are thinking about working out for a little bit longer one day or wanting to try out a challenging set of movements. In that case, the early afternoon may allow you to push yourself harder without noticing it.
If your goal is to build strength or increase your muscular endurance, there is evidence to suggest that exercise performance peaks in the late afternoon (3 p.m.-6 p.m.), with circadian rhythms related to body temperature and gene expression playing a role. If muscles are more responsive to activation in the late afternoon, physiotherapy and rehabilitation during this time slot may be more effective, which could help individuals meet their therapy goals in a shorter time frame.
A new study followed more than 7000 middle-aged and older Canadians for approximately three years to understand whether higher rates of social participation were associated with successful aging in later life.
They found that those who participated in volunteer work and recreational activities were likelier to maintain excellent health across the subsequent 3-year study period and less likely to develop physical, cognitive, mental, or emotional problems.
The researchers defined successful aging as freedom from severe physical, cognitive, mental, or emotional conditions that prevent daily activities and high levels of self-reported happiness, good physical health, and mental health.
After considering a wide range of sociodemographic characteristics, the findings indicated that respondents who participated in recreational activities and volunteer or charity work were 15% and 17% more likely to maintain excellent health across the study, respectively.
According to first author Mabel Ho, a doctoral candidate at the University of Toronto’s Factor-Inwentash Faculty of Social Work (FIFSW) and the Institute of Life Course and Aging, “Being socially active is important no matter how old we are. Feeling connected and engaged can boost our mood, reduce our sense of loneliness and isolation, and improve our mental health and overall health.”
Some medical professionals now prescribe social activities for their patients, called ‘social prescribing’, a non-pharmacological intervention that integrates primary care with community services. Social prescribing can encourage older adults to engage in volunteering and recreational activities.
*Source: Neuroscience News
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In recognition of World Alzheimer’s Day, a rare, inspiring, and insightful conversation with someone living with dementia. Phyllis Fehr was diagnosed with early onset Alzheimer's at the age of 53. Almost a decade later she takes us through the journey of what it's like to live with dementia, dispels myths about it, tells us how you can better support loved ones who are diagnosed, and what Canada needs to do better to help those with the lived experience. You can listen to the full episode through the Mind Over Matter here https://womensbrainhealth.org/mind-over-matter-podcast or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special guests on our series include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. Thanks to PHAC for funding this initiative and to our partners York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
The challenges of caring for a loved one with dementia can be overwhelming. In this Mind Over Matter podcast episode, former Canadian politician Lisa Raitt shares her personal and emotional story about caring for her husband who was diagnosed with early onset Alzheimer's. She talks about the challenges caregivers face and some strategies on how to cope. You can listen to the full episode through the Mind Over Matter link ihttps://womensbrains.me/podcasts or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special guests on our series include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. Thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead Senior-Care, and RB33.
🧠💜Help us pick the 2022 Stand Ahead Challenge in support of Women’s Brain Health Day! There were so many incredible challenge ideas submitted through the challenge contest and we’ve narrowed it down to the top 3 challenges. This is where you come in. We need your help to pick the next Stand Ahead Challenge… HERE ARE THE 3️⃣ FINAL CHALLENGE IDEAS: ✍️THE CONDUCTOR CHALLENGE Simple coordination-based exercises can improve how your muscles work together and can also improve your brain function and learning. The Conductor Challenge requires you to draw an imaginary vertical line (a 1-2 count) with one hand while you draw an imaginary triangle (a 1-2-3 count) with the other at the same time. CONTESTANT: STEVE KOVEN 👕THE ONE HAND CHALLENGE While anyone can experience a stroke at any age, women experience more stroke events than men and are less likely to recover. Inspired by a stroke survivor, The One Hand Challenge requires you to put a shirt on over your top and trying to button it closed but using one of your hands. CONTESTANT: CONNIE ROSS 🌐THE NEW LANGUAGE CHALLENGE Actively using more than one language builds cognitive reserve and helps to ward off Alzheimer’s and other dementias. Bilingual brains having more density than monolingual brains, the New Language Challenge requires you to learn to count to ten in a language that you currently do not know. CONTESTANT: NICOLE CAIRNS Take 30-seconds to vote at STANDAHEAD.ORG or via link in bio StandAhead
A healthy heart equals a healthy brain. Many women may not realize that heart disease and stroke are the leading causes of premature death for women in Canada. Several studies have shown a link between brain health and heart health. Older adults who had healthier cardiovascular systems had less decline over time in brain processing speed, memory, and executive functioning. In this Mind Over Matter podcast, we are joined by Cardiologist Dr. Thais Coutinho, Division Head of Prevention and Rehabilitation at the University of Ottawa Heart Institute, Associate Professor of Medicine at the University of Ottawa, Chair of the Heart Institute’s Canadian Women’s Heart Health Centre. Listen to the podcast https://womensbrainhealth.org/mind-over-matter-podcast or wherever you get your podcasts. Thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
As we live through uncertain times, we need to keep our level of stress down. Mindfulness meditation has been proven to keep our brain healthy. It’s simple - but may not be easy. This Brain Buzz shows you some tips to do it at home.
Discover the most important lifestyle choices that protect your brain health as you age and what habits increase your risk for cognitive impairment from Lynn Posluns, the Founder and President of Women's Brain Health Initiative. We call these lifestyle choices the Six Pillars of Brain Health, and each is backed by mounting evidence that prevention may just be the cure for Alzheimer’s, a devastating disease that disproportionately affects women. You can watch the full video to learn more here https://womensbrains.me/6Pillars Be sure to take the survey afterwards and give us your opinion. You could get a chance to win a valuable gift card! Thanks to PHAC for funding this initiative and to our partners, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Managing your stress is one of the Six Pillars of Brain Health. Chronic stress prematurely ages your brain. In this Mind Over Matter podcast episode, expert Dr. Ellen Choi describes how harmful stress can be for your brain health and gives you tips on how to keep stress in check to keep your brain sharp. You can listen to the full episode through the Mind Over Matter link in profile or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special guests on our series include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. Thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
If you want to firm up your body, head to the gym. If you want to exercise your brain, listen to music. Music can be medicine for your mind, with benefits from memory improvement to stress relief. Research shows listening to music reduces anxiety, blood pressure, and pain as well as improves sleep quality, mood, mental alertness, and memory. Music is structural, mathematical and architectural. It's based on relationships between one note and the next. You may not be aware if it, but your brain has to do a lot of computing to make sense of it. When you listen to music, your brain lights up with activity.
Mental stimulation is one of the six pillars of brain health. Ongoing learning helps build cognitive reserve and new neural pathways so as one part of your brain starts to falter, others take over, helping to prolong your cognitive vitality. In this new Mind Over Matter podcast episode, we speak with Dr. Sylvie Belleville, professor at the Psychology Department of the University of Montreal and a Tier 1 Canada Research Chair on the Cognitive Neuroscience of Aging and Brain Plasticity. You can listen through the Mind Over Matter link in profile or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special guests on our series include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. Thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Starting to forget? Alzheimer’s is not inevitable. You can reduce your risk and stay brain healthy longer by modifying your lifestyle. Most of these modifiable risk factors are those consistent with a healthy lifestyle. Regular physical, mental and social activity, along with proper diet, sleep and stress reduction help keep your brain working the way you want. Stop smoking, drink in moderation, and keep cholesterol and blood pressure in check. You have more control over your cognitive destiny than you realize.
We owe our mothers so much. Remembering all of our of moms this Mother’s Day. 💐
Sleep is one of the six pillars of brain health. A good night’s sleep helps you restore, recharge, solve problems, process emotions and memories leftover from the day, and quite literally, cleanses the brain of toxins, a hallmark of Alzheimer’s disease. In this new Mind Over Matter podcast episode, we speak with Dr. Adrian Owen, Professor of Cognitive Neuroscience and Imaging and the Canada Excellence Research Chair in Cognitive Neuroscience and Imaging at Western University at the University of Western Ontario. You can listen through the Mind Over Matter link in profile or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special guests on our series include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. Thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Easter eggs remind us of spring, re-birth, and fresh starts. This holiday season, we’ve unscrambled the brain health benefits that you get from eggs! Eggs are packed with protein, vitamin B12, and can be a significant source of omega-3 fatty acids. Eggs are also high in tryptophan, an amino acid that’s a building block of the “happiness” molecule (and neurotransmitter) serotonin. Whole eggs are the #1 food source of choline, a B complex-related nutrient that most of us don’t get enough of. Choline plays a central role in memory and learning. Having adequate amounts is critical for having a sharp memory now and for keeping your thinking quick and focused as you age as low levels have been linked to Alzheimer’s. If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs has no effect on the cholesterol levels of healthy adults and might even help raise good cholesterol levels. Need some egg-spiration? Check out @memorymosels for great egg recipes.
You may not realize that many commonly prescribed drugs also can interfere with memory. Here are 10 of the top types of offenders. 1. Antianxiety drugs (Benzodiazepines) 2. Cholesterol-lowering drugs (Statins) 3. Antiseizure drugs 4. Antidepressant drugs (Tricyclic antidepressants) 5. Narcotic painkillers 6. Parkinson's drugs (Dopamine agonists) 7. Hypertension drugs (Beta-blockers) 8. Sleeping aids (Nonbenzodiazepine sedative-hypnotics) 9. Incontinence drugs (Anticholinergics) 10. Antihistamines (First-generation) Be sure to consult your health care professional before stopping or reducing the dosage of any drugs. Sudden withdrawal can trigger serious side effects, so a health professional should always monitor the process.
No matter your age, your brain health is significantly impacted by what you eat. Certain foods are particularly strong for boosting brain function and warding off dementia. In this new Mind Over Matter podcast episode, we speak with Leslie Beck, one of Canada’s leading nutritionists and a contributing writer for The Globe and Mail. Special guests include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. You can listen through the Mind Over Matter link in profile or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. You could get a chance to win an Indigo gift card! Special thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Omega-3 and Omega-6 sound similar, but these two essential fatty acids or EFA’s - meaning that our body needs them but cannot produce them naturally and therefore they need to be obtained from food or supplements – have unique roles and influences on our body and our brain. The anti-inflammatory properties of omega-3 fatty acids offer a number of health benefits and are believed to help lower the rise of heart disease, depression, dementia, and arthritis. As your body ages, your body makes less and less DHA, which is one of the reasons believed to be behind mental decline with age. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. Omega-6 is also a type of unsaturated fat in the diet, but this fat comes from vegetable oils, nuts, and seeds. Omega-6 is said to strengthen brain function, growth and development, stimulate skin and hair growth, provide and maintain good bone health, and help regulate metabolism. These fatty acids can be used to help lower the risk of heart disease by decreasing the bad cholesterol for the good. Omega-6 though is commonly found in high concentrations in fast foods. Too much omega-6 can bring its own risks, because excess amounts of omega-6 can increase inflammation, and inflammation impacts our health in many ways, even contributing to disease. The key is balancing your 3’s and 6’s with a target ratio of 6:1.
Our first video in the Mind Over Matter series - Mindful Eating is now live! This informative video features nutritional consultant, caterer, and cookbook author Rose Reisman. No matter your age, your brain health is significantly impacted by your food choices. Certain foods are particularly strong for boosting brain function and warding off cognitive decline, and others can cause harm. Find out from Rose what to eat and what you should cut back on to best safeguard your brain health. Special guests include Pooja Handa, host of Pooja and Gurdeep, CHFI, and Juno award winner Sean Jones. You can watch through the Mind Over Matter link in profile! Be sure to take the survey afterwards and give us your opinion. Special thanks to PHAC for funding this initiative and to our partners, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Our first podcast in the Mind Over Matter series - How Exercise Benefits Your Brain is now live! This informative episode features Dr. Jennifer Heisz, an expert in brain health, a Canada Research Chair in Brain Health and Aging, Associate Professor in the Department of Kinesiology at McMaster University, and Director of the NeuroFit Lab. Jennifer explores how important exercise is to brain health and also provides tips for how we can incorporate exercise into our own life with Naomi Parness. Special guests include Juno award winner Sean Jones and fashion entrepreneur and author Jeanne Beker. You can listen through the Mind Over Matter link in profile or wherever you listen to your podcasts. Be sure to take the survey afterwards and give us your opinion. Special thanks to PHAC for funding this initiative and to our partner, including York University, BitBakery, The Citrine Foundation of Canada, TELUS, RBC, Home Instead, and RB33.
Highlights from Women’s Brain Health Day 2021 with CTV's @pattie_lovettreid and Bell Media’s @annemariemediwake, along with special guests, dignitaries, donors, and other celebrities. Thanks to the generosity of so many, including our partner @braincanada and a matching gift from The Citrine Foundation of Canada, the Stand Ahead Other Hand Challenge raised over $800,000 for research that better suits women’s needs!
Thank you for your support this past year. Wishing you and yours health and happiness in 2022. Cheers to another year of taking on the world together. 🥂
We are so grateful for all of the support that we received this past year - from our supporters, donors, Board, staff, and volunteers - for our education initiatives and to help fund research that better meets women’s needs. If you also want to help combat brain-aging diseases that disproportionately affect women, please consider a donation. Link to donate is in profile.
Thanks to the generosity of so many, including our partner Brain Canada and a matching gift from The Citrine Foundation of Canada, the Stand Ahead Other Hand Challenge raised another $800,000 for research that better suits women’s needs! Thank you to everyone who participated, to @pattie_lovettreid and @annemariemediwake for hosting our Women’s Brain Health Day event, and to @ljmcc10 for creating this year’s challenge. If you want to watch the show, you can catch it on our website at https://womensbrains.me/WBHD2021
Amazing support from the fabulous Jully Black who stood ahead for women’s brain health and took the Other Hand Challenge for Women’s Brain Health Initiative!
Amazing support from Juno Award winner and friend Sean Jones who stood ahead for women’s brain health and took the Other Hand Challenge for Women’s Brain Health Initiative!
Amazing support from Niagara Falls Mayor Jim Diodati who stood ahead for women’s brain health and took the Other Hand Challenge for Women’s Brain Health Initiative!
Amazing support from Mayor Tory who stood ahead for women’s brain health and took the Other Hand Challenge for Women’s Brain Health Initiative!
You just need to commit to 10 minutes of exercise a day to reap the benefits, according to a new study from Western University. A 10-minute aerobic workout measurably boosts brain power, with improvements in problem-solving skills and focus. This study provides evidence that brain power can be boosted by exercising for a short period of time, another accolade in favor of staying physically active. Most of us can commit to a one-time 10 minutes burst daily, right?!
Highlights from our recent From Her Lips to Our Ears event featuring 8-time Juno Award winning Singer-Songwriter & Actress Jann Arden with CTV Your Morning co-host Anne-Marie Mediwake, made possible by CIBC. For the full feature, please visit https://womensbrains.me/arden
There are many brain benefits to journaling. Writing down your feelings is a great way to analyze emotions rationally and objectively. It clears your mind and helps you process complex issues. A journal offers perpetual access to a free 24-hour therapist and encourages judgement-free self-expression. Mindful writing can help you track your mood and energy level, reduce anxiety by observing behavioral patterns and trends weekly, monthly, or seasonally. Self-awareness through journaling can encourage more than just emotional release, it can also promote healthy changes by offering concrete examples of habits to encourage or alter, depending on how they help or hinder personal and professional goals. The privacy of a journal offers a safe space outside of yourself to vent off negativity. Hurt and disappointment can be analyzed without any accompanying embarrassment, and putting those thoughts on paper can get them out of the way so they don't hinder your positive development and growth. Keeping a journal for mental health benefits is easier than a gym membership and cheaper than a therapist. It's a mobile and economic practice that costs very little more than the time dedicated to introspection, but can be applied anywhere, anytime. The creative aspects of journaling extend far beyond the therapeutic or organizational ones. A journal can track sleeping patterns or dissect anxieties, but it can also offer a blank canvas for future goals, dreams, and aspirations. If you can dream it, you can do it! WBHI has created an inspirational keepsake journal; a beautiful, memorable and thoughtful gift to give and to receive. For caregivers, journaling is also valuable to annotate symptoms and behaviour and to record pertinent information and to document lasting and meaningful memories for patients and their families. You can order yours today at https://hopeknot.org
Lynn Tougas Whole Heart Whole Health Register
Admiral Road
Caprice Boisvert: Movement Re-education
Dupont Street
Dr. Darlene Buan-Basit, ChiropracticPilates
Mindful Movement Centre 68 Scollard Street
Fitness and dance classes by Kim Allan
Cardio Go 700 University Avenue Ontario Power
Lynn Tougas Whole Heart Whole Health Register
Admiral Road
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