September 13, 2023 • 21 mins
As a woman in midlife, you know how busy and demanding life can be. Between careers, family, and social commitments, it’s easy to overlook the importance of brain health after 40. But let’s pause for a second and consider this: a healthy brain is key to your overall well-being – and helping you tackle that growing to-do list.
Here are 7 essential strategies to help you nurture your brain health after 40, and boost your cognitive vitality.
- How to beat brain fog with exercise
- How certain foods can affect brain health after 40
- Why giving your brain a workout is essential for mental clarity
- How to get better sleep to improve cognitive function
- Why deep breathing helps you stress less and increase brain vitality
- Why it's important to create meaningful connections after 40
- How to be proactive with your physical and mental health check-ups
Brain health after 40 doesn’t have to be complicated or diet-y. Your brain deserves your attention and care as you embrace your 40s and beyond. By incorporating these 7 strategies into your daily life, including intuitive eating, gentle nutrition, and considerations for perimenopause and menopause, you can nurture your cognitive vitality, keep your mind sharp, and boost your overall well-being.
It’s never too late to prioritize brain health, and the benefits are long-lasting. Empower yourself with knowledge and healthy habits to ensure a vibrant brain at every stage of life. You’ve got this!
Sign up for Savor Group Counseling Program: https://alpinenutrition.ck.page/savorgroupcoaching
Get additional blog posts and resources for intuitive eating during menopause on my website www.alpinenutrition.org
Be you go, subscribe to the show, leave a review, and share the episode with a friend!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Hey there, and welcome back toanother episode of the Sabre
Food and Body Podcast.
Today is gonna be a solo episodecontinuing on our conversation
about brain health.
If you haven't had the chance tolisten to episode 96, my
interview with Dr.
Annie Finn, all on the BrainHealth Kitchen.
Highly recommend you do so, andtoday's episode will be an
(00:24):
excellent follow up to that.
Since it is back to schoolseason, I think it's a great
time to talk about mentalclarity, brain health, and
getting back into your selfnourishment routine, which may
have been a little lessconsistent during the summer if
you're like many of us.
And again, if you haven'tlistened to last week's
interview with Dr.
Annie f, the creator of BrainHealth Kitchen, I highly
(00:45):
recommend you do so.
Annie shared great informationabout why certain foods help
improve your brain health,especially in midlife, and you
can listen to episode 96 of TheSaver Food and Body Podcast.
Or better yet, download theepisode and listen while you're
on your next walk later thisweek.
Before we dive in, I just wantedto let you know that this
(01:07):
episode is brought to you by myonline Savor Group counseling
program.
This is an intimate six weekprogram to help you feel better
in your body, have more energy,have better moods, improve
sleep, and a healthyrelationship with food and
exercise, especially if you're awoman over 40.
Registration opens next week onSeptember 18th.
(01:30):
If you're listening to this whenthis episode goes live, you can
sign up for the wait list to getall the program details and
special discounts by going toalpine nutrition.org.
Forward slash get started,forward slash group counseling.
Okay.
Let's dive into specific waysyou can prioritize your brain
health this fall season.
(01:52):
And again, I think this is a, aparticularly great time to do
this because if you're a mom andyou've have kids now going off
to school and maybe you'vepicked up some extra time for
yourself, during the busy workweeks, this is a great
opportunity to add in.
Some of these strategies thatI'm gonna talk about today.
(02:12):
If you've heard me talk about aself nourishment menu before,
this is a part of that idea of aself nourishment menu, which in
a nutshell means taking a lookat your whole week and plugging
in specific activities orbehaviors that you wanna engage
in that will help.
Promote your health andwellbeing, both physical health,
(02:32):
mental health, and emotionalhealth.
Self nourishment menu is anactivity that I walk our group
counseling members through okay,so let's dive into what to do to
support your brain health.
Last week, Dr.
Annie fan gave us a lot ofinformation about brain boosting
foods.
So we're gonna go into some morelifestyle, strategies today.
(02:57):
as a woman in midlife, you knowhow busy and demanding life can
be between careers, family,social commitments.
It's really easy to overlook theimportance of brain health,
especially after we turn 40.
We've got a lot going on, butlet's pause for just a second
and consider this.
A healthy brain is key to youroverall wellbeing and helping
(03:18):
you tackle that growing to-dolist.
I'm gonna walk you through sevenessential strategies to help you
nurture your brain health after40 and boost your cognitive
vitality.
I'm often hearing from clientsor other women in midlife and
other communities that I supportthat they can get this sense of
like brain fog, like thehamsters are just not turning as
(03:43):
well as they did in our twentiesand thirties.
You've probably heard beforethat.
Movement exercise can improveour mental clarity.
How do we beat brain fog withmovement?
I know you've constantly heardget more exercise and that can
sound like a broken record, butit is truly critical for your
brain health.
(04:03):
Regular physical activityincreases blood flow to your
brain, promotes the growth ofnew neurons in your brain, and
enhances cognitive function.
Now, before you start going, butAmanda, I don't have any more
time in my days and my weeks tofit in a 30 minute walk or a 30
minute run or go to the gym orwhatever.
(04:24):
Before you freak out on how muchmovement should you be doing, I
want you to know that the WorldHealth Organization recommends
at least 150 minutes of moderateintense aerobic exercise, or 75
minutes of intense exercise, ora combination of the two each
week.
What can that look like?
This can look like some briskwalks, swimming laps, or pool
(04:46):
aerobics, taking a bike ride.
My personal favorite, or dancingOut to your favorite playlist.
Strength training exercises likeyoga and Pilates, or just
lifting weights are also greattoo for maintaining muscle mass
and overall bone health andvitality.
Exercise can also help you dealwith the added stress of
midlife.
(05:06):
According to one of my favoritebooks that All women over the
age of 35, I think should readthe book is called Burnout by
Emily Nki and Amelia Nki.
According to them, just 20minutes of moderate intense
exercise can help move stresshormones through your body,
allowing you to complete thestress cycle.
(05:28):
And this is a huge benefit,especially because your natural
stress buffer of estrogen isfluctuating like crazy after 40
and is starting to decline thecloser you get to menopause.
So not only are we losing thathormonal tool and buffer for
stress, but life is also alittle crazy, in our forties.
(05:50):
If you can get in Even fiveminutes most days, to be honest,
is enough to just help engageyour brain.
Help you have.
Some self-care time, andideally, if you can work up to
having that 20 minutes ofmoderately intense exercise,
especially when you are feelingmore anxious or more stressed,
(06:11):
again, the research shows thatthat will help you move those
stress hormones through yourbody and therefore, clear up
your brain, help your brain getout of that midlife fog and move
on with the rest of your day.
Eating, brain boosting foodslike Dr.
Annie Fen of Brain HealthKitchen was talking about in
episode 96 is really importantas well.
(06:33):
But before we get into I shouldeat this and I shouldn't be
eating this.
Like, let's not go down thatrabbit hole.
If you've been here long enoughwith me, you know that I'm a big
fan of adding versus takingaway.
So you can eat to support yourbrain health without falling
into the dumpster fire of dietculture.
You can take a non-dietapproach, or as I like to call
(06:54):
it, an unie approach to brainhealthy diet with intuitive
eating and gentle nutrition.
You can create your meals andsnacks with colorful fruits and
vegetables, whole grains, leanproteins, nuts and seeds.
And these powerhouses are packedwith antioxidants, omega three
fatty acids and essentialnutrients that support your
(07:15):
brain.
For example, foods likeblueberries, spinach, salmon,
walnuts, and spices liketurmeric are fantastic for brain
health after 40 D.
And remember to take anexpansive or an add-in approach
when it comes to eating, meaningfocusing on adding more of these
brain healthy foods rather thanworrying about what you
(07:36):
shouldn't be eating.
This is more of a positivemindset, and anytime we can be
in more of a positive orexpansive mindset, it tends to
increase your creativity when itcomes to answering the question,
what should I be eating for myhealth now that I am entering
into midlife?
(07:56):
So the next strategy tosupporting a vibrant brain going
in into midlife is giving yourbrain a workout.
Exercise isn't just for yourbody.
Mental activities challenge yourbrain and help maintain
cognitive sharpness.
whether that's puzzles,crosswords, reading, or learning
a new skill or language.
(08:17):
Nurturing your creative sidewith hobbies like painting,
writing, or playing a musicalinstrument.
Or creative projects you enjoyis critical to your overall
self-care, and it gives yourbrain a break from all of the
have tos and theresponsibilities.
I was just talking with a clientyesterday about how important it
is, especially as moms,caregivers, whatever that may
(08:40):
look like in your life.
If you can find something thatis just yours, meaning it
doesn't involve your kids, itdoesn't involve your partner,
your spouse, your aging parents,or it could involve your
coworkers, but not somethingthat's related to your work.
When you can have a hobby or aproject or a creative outlet
that is just yours.
(09:01):
That can really expandcreativity in your brain and
help reduce those stresshormones in your brain and
promote better cognitivefunction.
I.
The other big one that we havealways heard about, is getting
better sleep.
Sleep is essential even if itfeels like it's difficult to
(09:21):
get.
Your brain needs time toconsolidate memories, restore
energy levels, and promoteemotional wellbeing.
Ideally trying to aim for sevento nine hours of restful sleep
each night, and work onpracticing to create a
consistent bedtime routinearound reducing screen time,
(09:41):
trying maybe a gentle yoga flowsession, or enjoying a relaxing
shower or bath.
Keeping the temperature on themild side if you struggle with
night sweats.
Minimizing sleep disruptions canalso do wonders for your brain
health.
I use that word practice inthere very intentionally.
It's not gonna boost your brainhealth or reduce your stress or
(10:03):
help you calm down for a betternight's sleep If you are in this
shoulding space, like I shouldbe putting my phone down.
I should be getting to bed now.
Oh my gosh, it's nine o'clock.
I should be doing some yoga.
I should be taking the shower.
I should be laying my clothesout for the next day.
Don't do that.
That's gonna keep you in thatruminating, constantly going
through your to-do list.
(10:24):
Headspace.
Think about creating thatnighttime routine as a practice.
I wanna practice getting to bedearlier.
I wanna practice reducing myscreen time.
I wanna practice picking upsomething that's enjoyable to
read and isn't related to thenews or work or whatever that
may be.
Practice is a really importantword there.
(10:46):
Stressing less and breathingdeeper, of course, is better for
brain health, and you'veprobably experienced the effects
of stress on your wellbeing overthe past few years.
Did you know that the, it, itaffects your brain health too,
when we're in this low gradespace of stress, we might not
feel like, you know, the worldis falling on down on top of us,
(11:07):
but sometimes just trying to getthe, I don't know, kid
permission slips ready to go, orschool pictures or the soccer
team just started and it's Timeto be going to games or getting
dinner on the table, like someof that.
Having a really big to-do listcan keep us in this low grade
level of stress consistently.
(11:27):
And if we have a hard timebreathing through that it's
gonna make that stress feel evenmore amplified.
During perimenopause andmenopause, stress management
becomes really crucial, even ifit feels challenging.
Chronic stress contributes tothe cognitive decline because
again, that brain fog piece.
(11:47):
Practicing stress reductiontechniques like meditation, deep
breathing exercises or yoga canbe helpful additions to your
daily self nourishment routine.
Again, practice, use that wordpractice instead of shoulding, I
should be adding these things.
Engaging in activities thatbring you joy and relaxation is
equally important, even for just10 to 15 minutes a day.
(12:11):
It's all about prioritizingself-care and setting healthy
boundaries to keep stress levelsin check and support optimal
brain function.
So again, going back to thatself nourishment menu idea,
being able to take a look atyour weekly schedule and
thinking about where could Iplug in 10 to 15 minutes for
some time to help reduce my, mystress levels.
(12:33):
Going through that selfnourishment menu activity is
something that we do in SavorGroup counseling, next week,
registration starts, and we willstart the sessions at the end of
September.
I.
Okay.
Creating meaningful connectionsis also essential to supporting
your brain health, engaging ingroup activities and nourishing
(12:54):
relationships with family andfriends to help reduce the risk
of cognitive decline duringmidlife is huge.
Try joining clubs ororganizations that align with
your interest, volunteer in yourcommunity, or spend quality time
with people that energize andsupport you having strong social
bonds.
Or like having brain food,nourishing yourself, uplifting
(13:18):
yourself, and also being able tosupport each other through the
ups and downs of midlife,whether that's in physical
health or with your kids orrelationship stuff with your
spouse or partner or parents.
Having that strong, meaningfulconnections in that community
can really help you get throughall of these little micro
stressors of midlife.
(13:40):
Being proactive with healthcheckups is also really
important.
Getting regular checkupsscreenings, both physical and
mental health screenings canhelp your brain stay healthy and
vital.
After 40 conditions likehypertension, diabetes, high
cholesterol can increase therisk of cognitive decline, and
(14:00):
we can sometimes be at higherrisk depending on your health
history, your family healthhistory.
Being proactive also meanspushing back against weight
stigma in the healthcaresetting, even if it feels like
it's no big deal.
It's absolutely a big deal toget the quality of healthcare
that you need.
(14:21):
And if that means.
Avoiding stepping on the scale.
When you get to the doctor'soffice and advocating for
yourself that can be a reallyessential part to helping you
feel more proactive at yourhealth checkups.
If you only get recommendationsto lose weight or for popular
diets don't be afraid to ask forweight neutral recommendations
(14:44):
for any of the above conditions,hypertension, diabetes, high
cholesterol.
Just because that might be thetool that is in your
practitioner's toolbox to giveyou the list of recommended
popular diets or losing weightor asking you to eliminate
foods.
Doesn't mean it has to be theonly tool that you can engage
with.
(15:04):
This is where it can be helpfulthat if you do get any of those
diagnoses or that you're headingthat way, pre-diabetes is a big
one that I see in my practice.
Just know that you can reach outto Other intuitive eating
professionals come and be a partof the Savor Group counseling
program.
You can reach out to otherprofessionals that work more in
(15:25):
this weight neutral space andundying space to help you
support your health goals.
Brain health after 40 doesn'thave to be complicated to sum
this all up, your brain deservesyour attention and care as you
embrace your forties and beyond.
By incorporating these essentialtips and strategies that we just
(15:46):
talked about into your dailylife, including intuitive
eating, Gentle nutrition andconsiderations for perimenopause
and menopause.
You can nurture your cognitivevitality, keep your mind sharp,
and boost your overallwellbeing.
And always remember it's nevertoo late to prioritize brain
health or any aspect of yourphysical or mental health.
(16:09):
And the benefits are long,long-lasting.
So empower yourself withknowledge and healthy habits to
ensure a vibrant Brain at everystage in your life.
And as always, you can alwaysfind more resources by going to
alpine nutrition.org.
You can hit the contact buttonat the top of the page and get
in contact with me directly andask more questions about this
(16:31):
episode.
And as we wrap up, I just wannalet you know that this episode
is brought to you by my OnlineSaver Group Counseling program.
And again, it's an intimate sixweek program that will help you
feel better in your body, havemore energy, better moods,
improve sleep.
A healthy relationship with foodand exercise Registration for
(16:53):
the fall session of the groupCounseling program opens next
week on September 18th, and youcan sign up for the wait list to
get all of the program detailsand special discounts delivered
right to your inbox by going toalpine nutrition.org/get started
slash group counseling that.
I hope you have a terrific weeksavoring food in your body.
(17:17):
Take care.
Hey there, and welcome back toanother episode of the Sabre
Food and Body Podcast.
Today is gonna be a solo episodecontinuing on our conversation
about brain health.
If you haven't had the chance tolisten to episode 96, my
interview with Dr.
Annie Finn, all on the BrainHealth Kitchen.
Highly recommend you do so, andtoday's episode will be an
(00:24):
excellent follow up to that.
Since it is back to schoolseason, I think it's a great
time to talk about mentalclarity, brain health, and
getting back into your selfnourishment routine, which may
have been a little lessconsistent during the summer if
you're like many of us.
And again, if you haven'tlistened to last week's
interview with Dr.
Annie f, the creator of BrainHealth Kitchen, I highly
(00:45):
recommend you do so.
Annie shared great informationabout why certain foods help
improve your brain health,especially in midlife, and you
can listen to episode 96 of TheSaver Food and Body Podcast.
Or better yet, download theepisode and listen while you're
on your next walk later thisweek.
Before we dive in, I just wantedto let you know that this
(01:07):
episode is brought to you by myonline Savor Group counseling
program.
This is an intimate six weekprogram to help you feel better
in your body, have more energy,have better moods, improve
sleep, and a healthyrelationship with food and
exercise, especially if you're awoman over 40.
Registration opens next week onSeptember 18th.
(01:30):
If you're listening to this whenthis episode goes live, you can
sign up for the wait list to getall the program details and
special discounts by going toalpine nutrition.org.
Forward slash get started,forward slash group counseling.
Okay.
Let's dive into specific waysyou can prioritize your brain
health this fall season.
(01:52):
And again, I think this is a, aparticularly great time to do
this because if you're a mom andyou've have kids now going off
to school and maybe you'vepicked up some extra time for
yourself, during the busy workweeks, this is a great
opportunity to add in.
Some of these strategies thatI'm gonna talk about today.
(02:12):
If you've heard me talk about aself nourishment menu before,
this is a part of that idea of aself nourishment menu, which in
a nutshell means taking a lookat your whole week and plugging
in specific activities orbehaviors that you wanna engage
in that will help.
Promote your health andwellbeing, both physical health,
(02:32):
mental health, and emotionalhealth.
Self nourishment menu is anactivity that I walk our group
counseling members through okay,so let's dive into what to do to
support your brain health.
Last week, Dr.
Annie fan gave us a lot ofinformation about brain boosting
foods.
So we're gonna go into some morelifestyle, strategies today.
(02:57):
as a woman in midlife, you knowhow busy and demanding life can
be between careers, family,social commitments.
It's really easy to overlook theimportance of brain health,
especially after we turn 40.
We've got a lot going on, butlet's pause for just a second
and consider this.
A healthy brain is key to youroverall wellbeing and helping
(03:18):
you tackle that growing to-dolist.
I'm gonna walk you through sevenessential strategies to help you
nurture your brain health after40 and boost your cognitive
vitality.
I'm often hearing from clientsor other women in midlife and
other communities that I supportthat they can get this sense of
like brain fog, like thehamsters are just not turning as
(03:43):
well as they did in our twentiesand thirties.
You've probably heard beforethat.
Movement exercise can improveour mental clarity.
How do we beat brain fog withmovement?
I know you've constantly heardget more exercise and that can
sound like a broken record, butit is truly critical for your
brain health.
(04:03):
Regular physical activityincreases blood flow to your
brain, promotes the growth ofnew neurons in your brain, and
enhances cognitive function.
Now, before you start going, butAmanda, I don't have any more
time in my days and my weeks tofit in a 30 minute walk or a 30
minute run or go to the gym orwhatever.
(04:24):
Before you freak out on how muchmovement should you be doing, I
want you to know that the WorldHealth Organization recommends
at least 150 minutes of moderateintense aerobic exercise, or 75
minutes of intense exercise, ora combination of the two each
week.
What can that look like?
This can look like some briskwalks, swimming laps, or pool
(04:46):
aerobics, taking a bike ride.
My personal favorite, or dancingOut to your favorite playlist.
Strength training exercises likeyoga and Pilates, or just
lifting weights are also greattoo for maintaining muscle mass
and overall bone health andvitality.
Exercise can also help you dealwith the added stress of
midlife.
(05:06):
According to one of my favoritebooks that All women over the
age of 35, I think should readthe book is called Burnout by
Emily Nki and Amelia Nki.
According to them, just 20minutes of moderate intense
exercise can help move stresshormones through your body,
allowing you to complete thestress cycle.
(05:28):
And this is a huge benefit,especially because your natural
stress buffer of estrogen isfluctuating like crazy after 40
and is starting to decline thecloser you get to menopause.
So not only are we losing thathormonal tool and buffer for
stress, but life is also alittle crazy, in our forties.
(05:50):
If you can get in Even fiveminutes most days, to be honest,
is enough to just help engageyour brain.
Help you have.
Some self-care time, andideally, if you can work up to
having that 20 minutes ofmoderately intense exercise,
especially when you are feelingmore anxious or more stressed,
(06:11):
again, the research shows thatthat will help you move those
stress hormones through yourbody and therefore, clear up
your brain, help your brain getout of that midlife fog and move
on with the rest of your day.
Eating, brain boosting foodslike Dr.
Annie Fen of Brain HealthKitchen was talking about in
episode 96 is really importantas well.
(06:33):
But before we get into I shouldeat this and I shouldn't be
eating this.
Like, let's not go down thatrabbit hole.
If you've been here long enoughwith me, you know that I'm a big
fan of adding versus takingaway.
So you can eat to support yourbrain health without falling
into the dumpster fire of dietculture.
You can take a non-dietapproach, or as I like to call
(06:54):
it, an unie approach to brainhealthy diet with intuitive
eating and gentle nutrition.
You can create your meals andsnacks with colorful fruits and
vegetables, whole grains, leanproteins, nuts and seeds.
And these powerhouses are packedwith antioxidants, omega three
fatty acids and essentialnutrients that support your
(07:15):
brain.
For example, foods likeblueberries, spinach, salmon,
walnuts, and spices liketurmeric are fantastic for brain
health after 40 D.
And remember to take anexpansive or an add-in approach
when it comes to eating, meaningfocusing on adding more of these
brain healthy foods rather thanworrying about what you
(07:36):
shouldn't be eating.
This is more of a positivemindset, and anytime we can be
in more of a positive orexpansive mindset, it tends to
increase your creativity when itcomes to answering the question,
what should I be eating for myhealth now that I am entering
into midlife?
(07:56):
So the next strategy tosupporting a vibrant brain going
in into midlife is giving yourbrain a workout.
Exercise isn't just for yourbody.
Mental activities challenge yourbrain and help maintain
cognitive sharpness.
whether that's puzzles,crosswords, reading, or learning
a new skill or language.
(08:17):
Nurturing your creative sidewith hobbies like painting,
writing, or playing a musicalinstrument.
Or creative projects you enjoyis critical to your overall
self-care, and it gives yourbrain a break from all of the
have tos and theresponsibilities.
I was just talking with a clientyesterday about how important it
is, especially as moms,caregivers, whatever that may
(08:40):
look like in your life.
If you can find something thatis just yours, meaning it
doesn't involve your kids, itdoesn't involve your partner,
your spouse, your aging parents,or it could involve your
coworkers, but not somethingthat's related to your work.
When you can have a hobby or aproject or a creative outlet
that is just yours.
(09:01):
That can really expandcreativity in your brain and
help reduce those stresshormones in your brain and
promote better cognitivefunction.
I.
The other big one that we havealways heard about, is getting
better sleep.
Sleep is essential even if itfeels like it's difficult to
(09:21):
get.
Your brain needs time toconsolidate memories, restore
energy levels, and promoteemotional wellbeing.
Ideally trying to aim for sevento nine hours of restful sleep
each night, and work onpracticing to create a
consistent bedtime routinearound reducing screen time,
(09:41):
trying maybe a gentle yoga flowsession, or enjoying a relaxing
shower or bath.
Keeping the temperature on themild side if you struggle with
night sweats.
Minimizing sleep disruptions canalso do wonders for your brain
health.
I use that word practice inthere very intentionally.
It's not gonna boost your brainhealth or reduce your stress or
(10:03):
help you calm down for a betternight's sleep If you are in this
shoulding space, like I shouldbe putting my phone down.
I should be getting to bed now.
Oh my gosh, it's nine o'clock.
I should be doing some yoga.
I should be taking the shower.
I should be laying my clothesout for the next day.
Don't do that.
That's gonna keep you in thatruminating, constantly going
through your to-do list.
(10:24):
Headspace.
Think about creating thatnighttime routine as a practice.
I wanna practice getting to bedearlier.
I wanna practice reducing myscreen time.
I wanna practice picking upsomething that's enjoyable to
read and isn't related to thenews or work or whatever that
may be.
Practice is a really importantword there.
(10:46):
Stressing less and breathingdeeper, of course, is better for
brain health, and you'veprobably experienced the effects
of stress on your wellbeing overthe past few years.
Did you know that the, it, itaffects your brain health too,
when we're in this low gradespace of stress, we might not
feel like, you know, the worldis falling on down on top of us,
(11:07):
but sometimes just trying to getthe, I don't know, kid
permission slips ready to go, orschool pictures or the soccer
team just started and it's Timeto be going to games or getting
dinner on the table, like someof that.
Having a really big to-do listcan keep us in this low grade
level of stress consistently.
(11:27):
And if we have a hard timebreathing through that it's
gonna make that stress feel evenmore amplified.
During perimenopause andmenopause, stress management
becomes really crucial, even ifit feels challenging.
Chronic stress contributes tothe cognitive decline because
again, that brain fog piece.
(11:47):
Practicing stress reductiontechniques like meditation, deep
breathing exercises or yoga canbe helpful additions to your
daily self nourishment routine.
Again, practice, use that wordpractice instead of shoulding, I
should be adding these things.
Engaging in activities thatbring you joy and relaxation is
equally important, even for just10 to 15 minutes a day.
(12:11):
It's all about prioritizingself-care and setting healthy
boundaries to keep stress levelsin check and support optimal
brain function.
So again, going back to thatself nourishment menu idea,
being able to take a look atyour weekly schedule and
thinking about where could Iplug in 10 to 15 minutes for
some time to help reduce my, mystress levels.
(12:33):
Going through that selfnourishment menu activity is
something that we do in SavorGroup counseling, next week,
registration starts, and we willstart the sessions at the end of
September.
I.
Okay.
Creating meaningful connectionsis also essential to supporting
your brain health, engaging ingroup activities and nourishing
(12:54):
relationships with family andfriends to help reduce the risk
of cognitive decline duringmidlife is huge.
Try joining clubs ororganizations that align with
your interest, volunteer in yourcommunity, or spend quality time
with people that energize andsupport you having strong social
bonds.
Or like having brain food,nourishing yourself, uplifting
(13:18):
yourself, and also being able tosupport each other through the
ups and downs of midlife,whether that's in physical
health or with your kids orrelationship stuff with your
spouse or partner or parents.
Having that strong, meaningfulconnections in that community
can really help you get throughall of these little micro
stressors of midlife.
(13:40):
Being proactive with healthcheckups is also really
important.
Getting regular checkupsscreenings, both physical and
mental health screenings canhelp your brain stay healthy and
vital.
After 40 conditions likehypertension, diabetes, high
cholesterol can increase therisk of cognitive decline, and
(14:00):
we can sometimes be at higherrisk depending on your health
history, your family healthhistory.
Being proactive also meanspushing back against weight
stigma in the healthcaresetting, even if it feels like
it's no big deal.
It's absolutely a big deal toget the quality of healthcare
that you need.
(14:21):
And if that means.
Avoiding stepping on the scale.
When you get to the doctor'soffice and advocating for
yourself that can be a reallyessential part to helping you
feel more proactive at yourhealth checkups.
If you only get recommendationsto lose weight or for popular
diets don't be afraid to ask forweight neutral recommendations
(14:44):
for any of the above conditions,hypertension, diabetes, high
cholesterol.
Just because that might be thetool that is in your
practitioner's toolbox to giveyou the list of recommended
popular diets or losing weightor asking you to eliminate
foods.
Doesn't mean it has to be theonly tool that you can engage
with.
(15:04):
This is where it can be helpfulthat if you do get any of those
diagnoses or that you're headingthat way, pre-diabetes is a big
one that I see in my practice.
Just know that you can reach outto Other intuitive eating
professionals come and be a partof the Savor Group counseling
program.
You can reach out to otherprofessionals that work more in
(15:25):
this weight neutral space andundying space to help you
support your health goals.
Brain health after 40 doesn'thave to be complicated to sum
this all up, your brain deservesyour attention and care as you
embrace your forties and beyond.
By incorporating these essentialtips and strategies that we just
(15:46):
talked about into your dailylife, including intuitive
eating, Gentle nutrition andconsiderations for perimenopause
and menopause.
You can nurture your cognitivevitality, keep your mind sharp,
and boost your overallwellbeing.
And always remember it's nevertoo late to prioritize brain
health or any aspect of yourphysical or mental health.
(16:09):
And the benefits are long,long-lasting.
So empower yourself withknowledge and healthy habits to
ensure a vibrant Brain at everystage in your life.
And as always, you can alwaysfind more resources by going to
alpine nutrition.org.
You can hit the contact buttonat the top of the page and get
in contact with me directly andask more questions about this
(16:31):
episode.
And as we wrap up, I just wannalet you know that this episode
is brought to you by my OnlineSaver Group Counseling program.
And again, it's an intimate sixweek program that will help you
feel better in your body, havemore energy, better moods,
improve sleep.
A healthy relationship with foodand exercise Registration for
(16:53):
the fall session of the groupCounseling program opens next
week on September 18th, and youcan sign up for the wait list to
get all of the program detailsand special discounts delivered
right to your inbox by going toalpine nutrition.org/get started
slash group counseling that.
I hope you have a terrific weeksavoring food in your body.
(17:17):
Take care.
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