Memory Bouquet Club

“Redefining Dementia Care one person at a time”

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Celebrating Women During Women’s Health Month

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Women’s health encompasses the physical, mental, and social well-being of women throughout their lifespan, from birth to old age. It includes reproductive health, as well as other health conditions that may affect women differently than men., and factors like social determinants of health and access to healthcare.

Women and Dementia

What Do I Need to Know?

Indeed there is a higher prevalence of dementia in women than in men. Understand the facts and discover what you can do to bolster your brain against dementia.

What are some general risk factors?

• Age Women tend to live longer than men; therefore the prevalence of dementia in women is higher.

• TBI (traumatic brain injury) by concussion is surprisingly more common in women. History of brain injury including concussion increases the chances of developing dementia later in life. Statistically, women are more likely to get injured during vehicular accidents than men due to safety features developed for males, not females.

• Depression and anxiety are more prevalent in women and are also factors in increased dementia risk.

• Genetics are the 2nd greatest risk factor for anyone developing dementia. The ApoE4 gene is a predictor of developing Alzheimer’s dementia later in life and having one or two copies of the gene increases the risk. Nearly 2/3 of people with ApoE4 gene variant is equally present in both men and women. However, research done by the Stanford University School of Medicine confirms it’s effects on Alzheimer’s dementia is greater in women than men, although more research is needed to understand why.

Let’s explore reproductive health and the impact of female hormonal changes on your risk factors

Peri-menopause and Menopause

• Peri-menopause is defined as the final years of reproductive life. It typically starts in the early to mid forties but can start earlier than that and can span 5-15 years. Women may experience changes in their menstrual cycle. This is the transitional period into menopause.

• Menopause is defined as the permanent cessation of menstruation typically occurring when a woman has not had a menstrual period for 12 consecutive months. It marks the end of her reproductive years and is a natural physiological process that occurs as a result of declining ovarian function and declining estrogen levels.

  Common signs and symptoms:

  Sleep disturbance

  Personality and mood changes

  Temperature deregulation (hot flashes)

  Vertigo

  Cognitive changes (brain fog)

  Sexual disfunction

Let’s Talk About Estrogen: The Common Denominator

Estrogen depletion is the common denominator in menopause and peri-menopause. Estrogen is crucial in brain metabolism and is a powerful anti-oxidant and anti-inflammatory agent. With it’s alpha isoform receptor, estrogen acts as a protector against neurodegenerative diseases. Estrogen supports brain energy, neuroplasticity , and overall cognitive function.

A decrease in estrogen can lead to an increased risk for diabetes, an increase in depression, and it adversely effects bone density and cardiovascular health. Overall, this decrease has a negative impact on a female’s social and psychological well-being.

Hope for the Future

Despite some of the less encouraging facts we’ve discussed, there are numerous proactive steps women can take to promote and protect brain health..

• Find a personal physician that has a passion for and understanding of female health

• Get regular blood panels done to monitor your hormones during peri-menopause and menopausal phases.

• Discuss hormone replacement therapy with your physician. There are many natural and pharmaceutical options available and you need to find the right fit for you. Recent research supports hormone replacement therapy for almost all females.

• Support and maintain healthy lifestyle choices such as sleep support, an exercise schedule of 30 minutes a day, and regular social activities.

Dietary Changes and Supplements to Support Estrogen Levels

Research suggests that dietary changes and supplements can support your estrogen levels.

• Flax Seeds are rich in lignans, chemical compounds that function as phytoestrogens. These phytoestrogens may play an important role in decreasing the risk of breast cancer.

• Soybeans and edamame - These are also rich in Phytoestrogens, known as isoflavones. Soy isoflavones mimic the effects of natural estrogen by increasing or decreasing blood estrogen levels. They may help to alleviate hot flashes, lower the risk of breast cancer, and benefit bone health after menopause.

• Dried fruits are a potent source of various phytoestrogens. Dates, prunes, and apricots are choice options and are an easy snack.

• Sesame Seeds are rich in phytoestrogens and have added benefits to women with their powerful anti-inflammatory, antioxidant, anti-cancer, and anti-aging effects; serving to protect organs and fight against diseases.. Additionally, a daily intake of sesame seeds can have a positive impact on bone health.

• Garlic, Peaches, Berries, Tofu, Tempeh and Cruciferous Vegetables (broccoli, cabbage, collard greens) are all rich in phytoestrogens and are perfect diet additions to combat low estrogen.

  Some vitamins and minerals help your body produce estrogen and use it more effectively.

• Baron helps your body absorb estrogen.

• Vitamin B helps your body create and use estrogen.

• Vitamin D functions as a hormone and helps with estrogen production.

• Vitamin E may help reduce hot flashes and insomnia.

• DHEA is a synthetic version of estrogen that can help produce estrogen.

• Black Cohosh and Red Clover may alleviate hot flashes.

  With every breakthrough in dementia research we move closer to a future where early detection, effective treatments, and a better quality of life for women are not just hopes, but realities.

Try this delicious summer appetizer!

Ingredients

• 1 loaf of French bread, sliced thinly — Italian bread can also be used as a substitute (about 24 ounces)

• 3 ripe peaches, diced into small pieces

• 10 strawberries, finely diced

• 1 cup fresh basil leaves, thinly sliced

• 10.5 ounces cranberry goat cheese — plain goat cheese can be used as an alternative (one log)

• 2 tablespoons raspberry white balsamic vinegar (or regular balsamic vinegar)

• 1 tablespoon honey (optional, for added sweetness)

• 1/4 teaspoon freshly ground black pepper (optional, for a mild spice)

Instructions

1. Step 1: Preheat the Oven

2. 1

   Start by preheating your oven to 375°F (190°C). This ensures that your bread will be perfectly toasted.

3. Step 2: Prepare the Bread

4. 2

   Slice your French or Italian bread into half-inch thick slices. Place them on a baking sheet. This is where the magic begins! A little olive oil brushed over them can add to their flavor, but it’s optional.

5. Step 3: Toast the Bread

6. 3

   Once the oven is ready, pop the bread slices in for about 5-7 minutes. Keep an eye on them. You want them golden and slightly crispy but not burnt. If your kitchen smells toasty, you’re on track!

7. Step 4: Chop the Fruits

8. 4

   While the bread gets that lovely crunch, it’s time to prepare the fruit toppings. Dice up those peaches and strawberries into bite-sized pieces. Toss them together to get a lovely mix of sweet flavors.

9. Step 5: Toss with Basil

10. 5

    Once chopped, gently fold in your fresh basil leaves. This is where the aroma starts to sing. Basil adds a fresh, fragrant note that perfectly complements the sweetness of the fruits.

11. Step 6: Create the Cheese Mixture

12. 6

    In a bowl, whip together the cranberry goat cheese and honey (if using). This mixture will add a creamy layer to your bruschetta. It should be easy to spread.

13. Step 7: Assemble the Bruschetta

14. 7

    Now, the best part. Spread the cheese mixture onto each slice of toasted bread. Next, spoon your fruit and basil topping over the cheese. Drizzle a little balsamic vinegar over the top for that extra punch of flavor.

15. Step 8: Serve It Up!

16. 8

    Garnish with a sprinkle of black pepper if you wish, and serve immediately. You can also arrange them on a platter for a more festive look. Happy munching!

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Our Memory Bouquet Market is a great place to find items to support daily routines for persons with memory loss.

Engagement activities

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So much more!

Enjoy a sample of Cognitive Worksheets from our newest monthly subscription offering with Ways 2 Wellness!

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