Brain & Memory
What if protecting your memory starts long before you notice a problem?
Earlier this year, I visited my neighbour for his birthday.
We celebrated. We laughed. We shared stories. drank tea, ate sweets and chatted for well over an hour. It was not a short visit. It was special, cards, cake, gifts…
A few days later, I stopped by again and he looked disappointed.
He quietly said…
“You forgot my birthday.”
But I hadn’t. His memory had.
And in that moment it hit me:
Memory isn’t only about remembering names or where you left your keys.
It’s about independence. Confidence. Relationships. Identity.
And for so many women over 40, we’re living in the middle of it.
Supporting aging parents. Raising kids. Managing careers. Forgetting why we walked into the room… and wondering:
Is this normal? Or is there more I should know?
The good news?
Growing older does not automatically mean losing your brain health.
Research shows dementia is not an inevitable part of aging, and experts estimate many cases may be delayed or influenced by factors we can work on over time.
Brain health isn’t built in one big decision. It’s built daily.
Social media will tell you one supplement, one food, one hack is the answer.
That’s rarely what the evidence says.
What the research consistently supports is protecting the whole system that supports the brain:
🧠 Move your body
🧠 Support heart and metabolic health
🧠 Prioritize sleep
🧠 Stay socially connected
🧠 Challenge your mind
🧠 Nourish with whole foods and healthy fats
🧠 Address things like hearing changes early
These are not guarantees.
They’re proactive habits that support healthy aging and cognitive health.
One thing I wish more women knew:
Your brain doesn’t live in isolation. Brain health connects with:
circulation
blood sugar
inflammation
sleep
nutrition
movement
stress
relationships
What helps the body often helps the brain too.
People ask me all the time: "Should I take something?"
My answer: Start with foundations.
Food first. Sleep. Movement. Then explore whether your current nutrition is helping you meet your needs.
For some people, this includes looking at nutrients — and right now, one of the most talked-about areas in brain-nutrition research is something most women wouldn't expect: creatine.
You've probably only heard of it as a gym supplement. But your brain runs on the same energy system your muscles do, and a small 2025 clinical trial in perimenopausal and menopausal women found that a low daily dose improved reaction time and raised brain creatine levels over eight weeks. It's early research — not a guaranteed fix — but it's exactly the kind of emerging science I love digging into, because it's asking a different question than the usual "eat more greens" advice: is there a brain-energy gap here that's specific to how women's bodies change at midlife?
Fill the gaps, then target additional support.
“Did You Know?”
Brain Health Quick Facts
🧠 DHA is one of the primary omega-3 fats concentrated in the brain.
🥬 Omega-3s also come from foods like salmon, sardines, trout, walnuts, chia, and flax (plant omega-3 converts less efficiently). 💪 Creatine isn't just for athletes — your brain uses it as a backup energy source, and women naturally store 70–80% less of it than men, a gap that may widen further as estrogen declines at midlife.
Curious about your own brain-health foundations?
I’m not here to diagnose, treat, or make promises.
But I am here to help women ask better questions, understand the basics, and explore proactive habits that support healthy aging.