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Das weibliche Gehirn: Länger leben, besser schlafen, Demenz vorbeugen - wie Frauen gesund bleiben
"In The XX Brain, Lisa meticulously guides us in the ways we can both nourish and protect ourselves, body and mind, to ensure our brains remain resilient throughout our lives."
--from the foreword by Maria Shriver
The first book to address cognitive enhancement and Alzheimer's prevention specifically in women--and to frame brain health as an essential component of Women's Health.
In this revolutionary book, Dr. Lisa Mosconi, director of the Women's Brain Initiative at Weill Cornell Medical College, provides women with the first plan to address the unique risks of the female brain.
Until now, medical research has focused on "bikini medicine," assuming that women are essentially men with breasts and tubes. Yet women are far more likely than men to suffer from anxiety, depression, migraines, brain injuries, and strokes. They are also twice as likely to end their lives suffering from Alzheimer's disease, even when their longer lifespans are taken into account. But in the past, the female brain has received astonishingly little attention and was rarely studied by medical researchers-- resulting in a wealth of misinformation about women's health.
The XX Brain confronts this crisis by revealing how the two powerful X chromosomes that distinguish women from men impact the brain first and foremost and by focusing on a key brain-protective hormone: estrogen.
Taking on all aspects of women's health, including brain fog, memory lapses, depression, stress, insomnia, hormonal imbalances, and the increased risk of dementia, Dr. Mosconi introduces cutting-edge, evidence-based approaches to protecting the female brain, including a specific diet proven to work for women, strategies to reduce stress, and useful tips for restorative sleep. She also examines the controversy about soy and hormonal replacement therapy, takes on the perils of environmental toxins, and examines the role of our microbiome. Perhaps best of all, she makes clear that it is never too late to take care of yourself.
The XX Brain is a rallying cry for women to have full access to information regarding what is going on in their brains and bodies as well as a roadmap for the path to optimal, lifelong brain health.
--from the foreword by Maria Shriver
The first book to address cognitive enhancement and Alzheimer's prevention specifically in women--and to frame brain health as an essential component of Women's Health.
In this revolutionary book, Dr. Lisa Mosconi, director of the Women's Brain Initiative at Weill Cornell Medical College, provides women with the first plan to address the unique risks of the female brain.
Until now, medical research has focused on "bikini medicine," assuming that women are essentially men with breasts and tubes. Yet women are far more likely than men to suffer from anxiety, depression, migraines, brain injuries, and strokes. They are also twice as likely to end their lives suffering from Alzheimer's disease, even when their longer lifespans are taken into account. But in the past, the female brain has received astonishingly little attention and was rarely studied by medical researchers-- resulting in a wealth of misinformation about women's health.
The XX Brain confronts this crisis by revealing how the two powerful X chromosomes that distinguish women from men impact the brain first and foremost and by focusing on a key brain-protective hormone: estrogen.
Taking on all aspects of women's health, including brain fog, memory lapses, depression, stress, insomnia, hormonal imbalances, and the increased risk of dementia, Dr. Mosconi introduces cutting-edge, evidence-based approaches to protecting the female brain, including a specific diet proven to work for women, strategies to reduce stress, and useful tips for restorative sleep. She also examines the controversy about soy and hormonal replacement therapy, takes on the perils of environmental toxins, and examines the role of our microbiome. Perhaps best of all, she makes clear that it is never too late to take care of yourself.
The XX Brain is a rallying cry for women to have full access to information regarding what is going on in their brains and bodies as well as a roadmap for the path to optimal, lifelong brain health.
392 pages, Kindle Edition
First published January 1, 2020
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August 14, 2020
Covid-19 Disclaimer: grumpy reader. So overall I would give this book 2.5 stars out of 5. On the plus side it contains useful information about menopause, genetic testing, diseases, and health risks. However I found the book weak in a number of areas. Unfortunately, due to Goodreads not allowing long reviews, I could not include all my notes.
It excludes women who haven’t had children by assuming they deserve no mention, not even in the index. (I looked for: childless, childfree, nulliparous and Nun’s study and nothing was mentioned in these categories.) And yet women without children and their risk for Alzheimer’s have been studied, so why exclude them? See: https://www.alzheimers.net/1-09-17-wh... for one quick example. She explained why the research did not cover transwomen, so why not include a note saying, something like this research only applies to women with children, or equally applies to both women with children and women without children.
The book is also structurally flawed by not including footnotes or endnotes. Instead she has a Notes section on the back, in which instead of tracing the note by number, you trace the note by the beginning of each sentence. This is meant to be more accessible, but frankly I don’t think it works, and I think the editing of the book suffered due to this decision.
The book has a poor sense of what a funny joke is. I don’t think that joking that women can see stuff in the fridge better than men can, is funny. On page 6 she said, “Could this explain women’s superior ability to find things in the fridge?” Some people reading about menopause, just want useful information, not jokes. There was a casual tone throughout the book that attempted to be accessible but just left me irritated. Part of that is me, not the book, but is it too much to ask that a book about menopause be accessible and readable to the grumpy “just the facts” type of childless women?
The book also contains inaccurate information about honey and maple syrup. To quote the author: “As for sweeteners, raw honey, maple syrup, stevia, coconut sugar and coconut nectar are much better choices than refined sugars or sugar substitutes. Richer in vitamins and minerals than of the white powdery stuff, these sweeteners are also gentler on the liver—and don’t pound as much at your blood sugar levels.” P.174 But when I looked at the back of the book in the Notes section, to find her source for honey and maple syrup not affecting blood sugar levels a lot, I could not find a source for that information. And I think it is deceptive to lump in stevia which has no or little effects on blood sugar levels with honey and maple syrup which do have strong effects on blood sugar levels.
One other notable absence of information, was in regards to class or income. The author does not address how being of a high income or lower income affects your ability to cope with menopause or to make healthy lifestyle changes, such as changing a diet. I think that would have been a useful thing to include. For example, the author could have acknowledged that the Mediterranean diet does cost more because fruit and vegetables cost more than white flour, but that parts of it, such as legumes, are relatively cheap and can be incorporated into a low income person’s diet.
The author previously wrote a book on the brain and nutrition and drew on that research for this book. Based on this book, I will not beprobably not read that one.
There was other useful information and I took many notes. Here are some of my notes, for your information.
The XX brain: the groundbreaking science empowering women to maximize cognitive health and prevent Alzheimer’s disease
Chapter 1: The inner workings of the female brain
Discusses hormones and their effects on women’s brains, focusing on estrogen.
Men’s brains produce more serotonin and women’s produce more dopamine. Men’s brains have more M cells to detect movement while women’s have more P cells to detect shapes.
Women have 11 percent more neurons in the primary auditory cortex, resulting in better hearing than men.
On p. 6 there was the fiirst reference to women with children (in comparison to men) in regards to the limbic system which includes the hippocampus and the amygdala. No comparison or discussion about how the limbic system in women with children compares to women without children….a trend of not including women without children that will continue throughout the book.
P. 8 and 9 Reviews menopausal symptoms that are well known (hot flashes, night seats, disturbed sleep, depression, and memory lapses) and also adds the interesting detail that there is reduced brain activity in post-menopausal women (in some women up to 30 percent – p. 9).
p. 10-11 Review of known causes of Alzheimer’s: Alzheimer’s begins in the brain decades before the first symptom. “Alzheimer’s is the result of a number of genetic, medical, and lifestyle events…..a process that seems to start earlier in some women’s brains, during the transition to menopause.…As an event, menopause is more like a trigger in which the superpower of estrogen and its companion hormones is revoked, and the brain has to find new ways to perform efficiently…..” The result is sometimes a menopausal brain that is forgetful and has cognitive slippage or a brain that has mood swings, anxiety and depressive symptoms.
There is also the possibility of late onset schizophrenia or depression with the onset of menopause. There is also the possibility of worsening mental illnesses in those previously diagnosed with menopause. (p. 11 and 12) Menopause also increases women’s susceptibility to heart disease, obesity and diabetes. Compared to Andropause, which men have, men get low sex drive and irritability, but overall are less affected than women by hormonal changes. (p.12.) An estimated 20 percent of women going through menopause have brains that are unaffected by it, and 80 percent of women going through menopause do have brains affected by it. (p.13)
And chapter 1 ends with a paragraph explaining that transwomen and the aging brain is not well researched. (p.14) Does not mention that women without children and their aging brains is not well researched, so why are they not mentioned?
Chapter 2 : Dispelling myths around women’s brain health
Myth 1: Genes are Destiny
Reality: Don’t believe that genes are destiny. Do believe that our medical health, our environment and the choices we make, are important. (p.17). The exception is for about 1-2% of people who are likely due to genetics to get early onset dementia. But that means about 98-99% of people are not in this group. (p.17)
In terms of cardiovascular disease and type 2 diabetes 80 percent or more is caused by dietary choices, weight control and physical activity (or other unhealthy lifestyle factors). (p 18)
Alzheimer’s she argues is similar and she recommends : a good diet and exercise, conscientious intellectual and social engagement, stress reduction, better sleep, balancing hormones, avoiding smoking and toxin exposure, management of cardiovascular health and preventing obesity and diabetes. (p.18)
Myth 2: It’s just aging – and women live longer
Examination of this myth: under more examination the main reasons why men live shorter lives have been in the past: alcoholism, smoking, gun violence, road accidents and poor diet. (p.19) And also implied on p.20, is occupational stress.
Women’s health as worsened over the years and men’s has improved as behavior has changed. (p.20)
Women with Alzheimer’s outnumber men with Alzheimer’s. Men have a greater risk of Parkinson’s, while men and women have an approximate equal risk of stroke. (p.21)
Myth 3: A cure is just around the corner
Medications for Alzheimer’s have been disappointing. Even when they deal with the amyloid plaques, the cognitive deficits remain or worsen. (p.23). An effective medication appears a long way away. (p.23)
The reality: care and prevention exist! And both differ by gender
She suggests “targeted risk-reduction interventions” (p. 23 and 24) based on each patient’s risks which the author discusses in chapter 3.
Chapter 3 : Unique Risks to women’s brain health
Genetic Risks:
Family history of a parent (and more a mother than a father) with Alzheimer’s elevates a woman’s risk. (p.28)
The APOE Gene
There are 3 main varieties of the APOE gene. If you have the APOE-2 gene, that is protective against dementia. If you have the APOE-3 gene, it is neutral. If you have the APOE-4 gene that increases your risk. That said more than 60 percent of Alzheimer’s patients don’t have the APOE-4 gene. She argues that “using the program in this book” can keep in check the effects of the APOE-4 gene. This is a strong unproven claim in my opinion and I was looking for equally strong proof that this would work and did not find it. (p.29) The author also briefly mentions that other genes also affect risk, but little is known about them.
Ethnicity
African American women are more likely than white women to have strokes and get Alzheimer’s and other dementias. Hispanic women are more likely to develop dementia, as well as heart disease and diabetes than white women. (p.29)
Medical risks
Risks that increase the risk of Alzheimer’s for women : risk factors for heart disease, obesity and diabetes. Other medical risks that worsen a woman’s chances: depression in midlife, having suffered traumatic brain injury or repeated concussions, thyroid disease, infections and chronic inflammation.
Heart disease and metabolic disorders discussed in more depth (p.30 – 32).
Other heart-related risks: high blood pressure, high cholesterol, high triglyceride levels.
Traumatic brain injury: effects appear worse in women than in men (p.32 to 33).
Inflammation: against bacteria, cancer, dental abscess for example (p.34 to 35). Presence of chronic inflammation related to cognitive decline (p. 32). Suggestion: Avoid things that increase inflammation and practice those things that decrease it. (p.35). Suggestions for this: eat well, exercise, rest and sleep, lose weight if needed, quit smoking. Reduce or eliminate exposure to toxins and get treatment if needed, if cholesterol is high – lower it, get treatment for harmful bacterial and for gum disease.
Infections
Stuff to get tested for and treat: UTIS, herpes, STIs such as syphilis and HIV. Also watch out for Epstein-Barr virus, Lyme disease and babesia (p.35)
Depression
Women are more than twice as likely to develop depression as men over their lifetimes(p.36) and if a woman has midlife depression, that elevates her risk for dementia. (p.37).
Thyroid disease
Can mimic mild dementia so good to rule out as a cause of memory issues.
Pregnancy and menopause
Overall the longer a woman has estrogens circulating in her body and the longer the span of her reproductive years , the healthier her brain seems to remain. (So if the period from menarche to menopause is 40 years,that is more protective than if that period is 15 years, whether that is due to nature or surgery.) (p.38)
Risks related to environment and lifestyle
Brief overview of risks covered in the next chapters
Chapter 4: The brain’s journey from pregnancy to menopause
Note (no discussion if no pregnancy?)
After age 35, variable amounts of progesterone and estrogen during each monthly cycle, cause insomnia, anxiety, migraines, miserable periods, irritability, rage and bloating (p.43). Also if women have low testosterone they can get loss of libido, weight gain and low energy. (p.43). If they have polycystic ovary syndrome they can have high testosterone linked to irregular periods, difficulty sleeping, and insulin resistance. (p.43)
The female neuroendocrine system: Pregnancy and the onset of menopause both have the potential to disrupt the balance of the female neuroendocrine system. Affected parts include: the thyroid, the thymus, the adrenals, the pancreas, the ovaries, the frontal cortex, the thalamus, the posterior cingulate cortex, the limbic cortex, the pituitary gland, the hypothalamus, and the brain stem.
The brains of pregnant women and new mothers:
Women with children: differences associated with processing and responding to social signals. (p.46). Women with children develop a sleep debt (p. 48) and often experience “reduced performance on memory tests that place a high demand on free recall and working memory”. Memory difficulties worsen depending on the number of children. (p.47).
A Heartful Arrival (not sure why this heading is used in the book) It is used to indicate pregnancy changes
During pregnancy it is important to avoid high blood pressure (preeclampsia) and diabetes and the usual recommendations for this are: 1. “keeping an eye on healthy weight gain during pregnancy”, exercising gently and regularly, adopting a healthy diet before and during pregnancy.” If you had any problems with these during pregnancy, it will be important to track blood pressure, blood sugar and insulin levels as you go through menopause. No mention of women who never experience pregnancy.
Postpartum Depression: Sadness as the Stork flies home
Discussion of baby blues and postpartum depression. Recommends “lifestyle changes and select supplements described in part 3 of this book” to manage symptoms (p.51) if this is affecting a woman.
The big M
Some women are fine others have problems with menopause. Problems include hot flashes, aching joints, sore breasts, reduced sex drive, increased risk of medical conditions. Other issues include: sweating, lack of sleep, forgetfulness, despondency. Suicide rates for middle-aged women have gone up nearly 60 percent in recent years. (p.52). Surgical removal of the ovaries also causes artificial menopause. Hormone replacement may be good for this, due to the increased risk of dementia.
Myths (and Realities) 1 to 6
Menopause occurs from ages 42 to 58, approximately. It takes 1 to 8 years to complete. There are 3 types of estrogen. Estradiol, estriol and estrone. Estradiol is the strongest and occurs in the reproductive years. Estrone is produced by adipose fat in post-menopausal women. (p.55-56). Women have a large range of symptoms from mild to extreme. On the extreme side it can include pain and electric shock sensations. (p. 56) The brain is also affected. Genetics impact your menopausal experience, but non genetic factors also matter. The following factors affect your experience of menopause -- whether or not you smoke, as well as diet, exercise, sleep quality, stress levels, and various medications. (p.58.)
Possible symptoms include: brain fog and memory lapses, hot flashes and night sweats (worse if stressed, depressed and anxious), disturbed sleep, low mood and depression, increased stress. (Under chronic stress cortisol levels skyrocket, and pregnenolone is moved away from being used to make progesterone (which can then be converted to estrogen
It excludes women who haven’t had children by assuming they deserve no mention, not even in the index. (I looked for: childless, childfree, nulliparous and Nun’s study and nothing was mentioned in these categories.) And yet women without children and their risk for Alzheimer’s have been studied, so why exclude them? See: https://www.alzheimers.net/1-09-17-wh... for one quick example. She explained why the research did not cover transwomen, so why not include a note saying, something like this research only applies to women with children, or equally applies to both women with children and women without children.
The book is also structurally flawed by not including footnotes or endnotes. Instead she has a Notes section on the back, in which instead of tracing the note by number, you trace the note by the beginning of each sentence. This is meant to be more accessible, but frankly I don’t think it works, and I think the editing of the book suffered due to this decision.
The book has a poor sense of what a funny joke is. I don’t think that joking that women can see stuff in the fridge better than men can, is funny. On page 6 she said, “Could this explain women’s superior ability to find things in the fridge?” Some people reading about menopause, just want useful information, not jokes. There was a casual tone throughout the book that attempted to be accessible but just left me irritated. Part of that is me, not the book, but is it too much to ask that a book about menopause be accessible and readable to the grumpy “just the facts” type of childless women?
The book also contains inaccurate information about honey and maple syrup. To quote the author: “As for sweeteners, raw honey, maple syrup, stevia, coconut sugar and coconut nectar are much better choices than refined sugars or sugar substitutes. Richer in vitamins and minerals than of the white powdery stuff, these sweeteners are also gentler on the liver—and don’t pound as much at your blood sugar levels.” P.174 But when I looked at the back of the book in the Notes section, to find her source for honey and maple syrup not affecting blood sugar levels a lot, I could not find a source for that information. And I think it is deceptive to lump in stevia which has no or little effects on blood sugar levels with honey and maple syrup which do have strong effects on blood sugar levels.
One other notable absence of information, was in regards to class or income. The author does not address how being of a high income or lower income affects your ability to cope with menopause or to make healthy lifestyle changes, such as changing a diet. I think that would have been a useful thing to include. For example, the author could have acknowledged that the Mediterranean diet does cost more because fruit and vegetables cost more than white flour, but that parts of it, such as legumes, are relatively cheap and can be incorporated into a low income person’s diet.
The author previously wrote a book on the brain and nutrition and drew on that research for this book. Based on this book, I will not beprobably not read that one.
There was other useful information and I took many notes. Here are some of my notes, for your information.
The XX brain: the groundbreaking science empowering women to maximize cognitive health and prevent Alzheimer’s disease
Chapter 1: The inner workings of the female brain
Discusses hormones and their effects on women’s brains, focusing on estrogen.
Men’s brains produce more serotonin and women’s produce more dopamine. Men’s brains have more M cells to detect movement while women’s have more P cells to detect shapes.
Women have 11 percent more neurons in the primary auditory cortex, resulting in better hearing than men.
On p. 6 there was the fiirst reference to women with children (in comparison to men) in regards to the limbic system which includes the hippocampus and the amygdala. No comparison or discussion about how the limbic system in women with children compares to women without children….a trend of not including women without children that will continue throughout the book.
P. 8 and 9 Reviews menopausal symptoms that are well known (hot flashes, night seats, disturbed sleep, depression, and memory lapses) and also adds the interesting detail that there is reduced brain activity in post-menopausal women (in some women up to 30 percent – p. 9).
p. 10-11 Review of known causes of Alzheimer’s: Alzheimer’s begins in the brain decades before the first symptom. “Alzheimer’s is the result of a number of genetic, medical, and lifestyle events…..a process that seems to start earlier in some women’s brains, during the transition to menopause.…As an event, menopause is more like a trigger in which the superpower of estrogen and its companion hormones is revoked, and the brain has to find new ways to perform efficiently…..” The result is sometimes a menopausal brain that is forgetful and has cognitive slippage or a brain that has mood swings, anxiety and depressive symptoms.
There is also the possibility of late onset schizophrenia or depression with the onset of menopause. There is also the possibility of worsening mental illnesses in those previously diagnosed with menopause. (p. 11 and 12) Menopause also increases women’s susceptibility to heart disease, obesity and diabetes. Compared to Andropause, which men have, men get low sex drive and irritability, but overall are less affected than women by hormonal changes. (p.12.) An estimated 20 percent of women going through menopause have brains that are unaffected by it, and 80 percent of women going through menopause do have brains affected by it. (p.13)
And chapter 1 ends with a paragraph explaining that transwomen and the aging brain is not well researched. (p.14) Does not mention that women without children and their aging brains is not well researched, so why are they not mentioned?
Chapter 2 : Dispelling myths around women’s brain health
Myth 1: Genes are Destiny
Reality: Don’t believe that genes are destiny. Do believe that our medical health, our environment and the choices we make, are important. (p.17). The exception is for about 1-2% of people who are likely due to genetics to get early onset dementia. But that means about 98-99% of people are not in this group. (p.17)
In terms of cardiovascular disease and type 2 diabetes 80 percent or more is caused by dietary choices, weight control and physical activity (or other unhealthy lifestyle factors). (p 18)
Alzheimer’s she argues is similar and she recommends : a good diet and exercise, conscientious intellectual and social engagement, stress reduction, better sleep, balancing hormones, avoiding smoking and toxin exposure, management of cardiovascular health and preventing obesity and diabetes. (p.18)
Myth 2: It’s just aging – and women live longer
Examination of this myth: under more examination the main reasons why men live shorter lives have been in the past: alcoholism, smoking, gun violence, road accidents and poor diet. (p.19) And also implied on p.20, is occupational stress.
Women’s health as worsened over the years and men’s has improved as behavior has changed. (p.20)
Women with Alzheimer’s outnumber men with Alzheimer’s. Men have a greater risk of Parkinson’s, while men and women have an approximate equal risk of stroke. (p.21)
Myth 3: A cure is just around the corner
Medications for Alzheimer’s have been disappointing. Even when they deal with the amyloid plaques, the cognitive deficits remain or worsen. (p.23). An effective medication appears a long way away. (p.23)
The reality: care and prevention exist! And both differ by gender
She suggests “targeted risk-reduction interventions” (p. 23 and 24) based on each patient’s risks which the author discusses in chapter 3.
Chapter 3 : Unique Risks to women’s brain health
Genetic Risks:
Family history of a parent (and more a mother than a father) with Alzheimer’s elevates a woman’s risk. (p.28)
The APOE Gene
There are 3 main varieties of the APOE gene. If you have the APOE-2 gene, that is protective against dementia. If you have the APOE-3 gene, it is neutral. If you have the APOE-4 gene that increases your risk. That said more than 60 percent of Alzheimer’s patients don’t have the APOE-4 gene. She argues that “using the program in this book” can keep in check the effects of the APOE-4 gene. This is a strong unproven claim in my opinion and I was looking for equally strong proof that this would work and did not find it. (p.29) The author also briefly mentions that other genes also affect risk, but little is known about them.
Ethnicity
African American women are more likely than white women to have strokes and get Alzheimer’s and other dementias. Hispanic women are more likely to develop dementia, as well as heart disease and diabetes than white women. (p.29)
Medical risks
Risks that increase the risk of Alzheimer’s for women : risk factors for heart disease, obesity and diabetes. Other medical risks that worsen a woman’s chances: depression in midlife, having suffered traumatic brain injury or repeated concussions, thyroid disease, infections and chronic inflammation.
Heart disease and metabolic disorders discussed in more depth (p.30 – 32).
Other heart-related risks: high blood pressure, high cholesterol, high triglyceride levels.
Traumatic brain injury: effects appear worse in women than in men (p.32 to 33).
Inflammation: against bacteria, cancer, dental abscess for example (p.34 to 35). Presence of chronic inflammation related to cognitive decline (p. 32). Suggestion: Avoid things that increase inflammation and practice those things that decrease it. (p.35). Suggestions for this: eat well, exercise, rest and sleep, lose weight if needed, quit smoking. Reduce or eliminate exposure to toxins and get treatment if needed, if cholesterol is high – lower it, get treatment for harmful bacterial and for gum disease.
Infections
Stuff to get tested for and treat: UTIS, herpes, STIs such as syphilis and HIV. Also watch out for Epstein-Barr virus, Lyme disease and babesia (p.35)
Depression
Women are more than twice as likely to develop depression as men over their lifetimes(p.36) and if a woman has midlife depression, that elevates her risk for dementia. (p.37).
Thyroid disease
Can mimic mild dementia so good to rule out as a cause of memory issues.
Pregnancy and menopause
Overall the longer a woman has estrogens circulating in her body and the longer the span of her reproductive years , the healthier her brain seems to remain. (So if the period from menarche to menopause is 40 years,that is more protective than if that period is 15 years, whether that is due to nature or surgery.) (p.38)
Risks related to environment and lifestyle
Brief overview of risks covered in the next chapters
Chapter 4: The brain’s journey from pregnancy to menopause
Note (no discussion if no pregnancy?)
After age 35, variable amounts of progesterone and estrogen during each monthly cycle, cause insomnia, anxiety, migraines, miserable periods, irritability, rage and bloating (p.43). Also if women have low testosterone they can get loss of libido, weight gain and low energy. (p.43). If they have polycystic ovary syndrome they can have high testosterone linked to irregular periods, difficulty sleeping, and insulin resistance. (p.43)
The female neuroendocrine system: Pregnancy and the onset of menopause both have the potential to disrupt the balance of the female neuroendocrine system. Affected parts include: the thyroid, the thymus, the adrenals, the pancreas, the ovaries, the frontal cortex, the thalamus, the posterior cingulate cortex, the limbic cortex, the pituitary gland, the hypothalamus, and the brain stem.
The brains of pregnant women and new mothers:
Women with children: differences associated with processing and responding to social signals. (p.46). Women with children develop a sleep debt (p. 48) and often experience “reduced performance on memory tests that place a high demand on free recall and working memory”. Memory difficulties worsen depending on the number of children. (p.47).
A Heartful Arrival (not sure why this heading is used in the book) It is used to indicate pregnancy changes
During pregnancy it is important to avoid high blood pressure (preeclampsia) and diabetes and the usual recommendations for this are: 1. “keeping an eye on healthy weight gain during pregnancy”, exercising gently and regularly, adopting a healthy diet before and during pregnancy.” If you had any problems with these during pregnancy, it will be important to track blood pressure, blood sugar and insulin levels as you go through menopause. No mention of women who never experience pregnancy.
Postpartum Depression: Sadness as the Stork flies home
Discussion of baby blues and postpartum depression. Recommends “lifestyle changes and select supplements described in part 3 of this book” to manage symptoms (p.51) if this is affecting a woman.
The big M
Some women are fine others have problems with menopause. Problems include hot flashes, aching joints, sore breasts, reduced sex drive, increased risk of medical conditions. Other issues include: sweating, lack of sleep, forgetfulness, despondency. Suicide rates for middle-aged women have gone up nearly 60 percent in recent years. (p.52). Surgical removal of the ovaries also causes artificial menopause. Hormone replacement may be good for this, due to the increased risk of dementia.
Myths (and Realities) 1 to 6
Menopause occurs from ages 42 to 58, approximately. It takes 1 to 8 years to complete. There are 3 types of estrogen. Estradiol, estriol and estrone. Estradiol is the strongest and occurs in the reproductive years. Estrone is produced by adipose fat in post-menopausal women. (p.55-56). Women have a large range of symptoms from mild to extreme. On the extreme side it can include pain and electric shock sensations. (p. 56) The brain is also affected. Genetics impact your menopausal experience, but non genetic factors also matter. The following factors affect your experience of menopause -- whether or not you smoke, as well as diet, exercise, sleep quality, stress levels, and various medications. (p.58.)
Possible symptoms include: brain fog and memory lapses, hot flashes and night sweats (worse if stressed, depressed and anxious), disturbed sleep, low mood and depression, increased stress. (Under chronic stress cortisol levels skyrocket, and pregnenolone is moved away from being used to make progesterone (which can then be converted to estrogen
August 24, 2020
I am so happy to finally read a book about the female brains by a female neurologist, nutritionist and PhD. It's about time!
As many of you may already know (but in case if you don't), here is a little bit of scientific fact about our brains from this book: "Hormones are made by our DNA, and as we know, our DNA is different depending on our sex. However, not many people know that the X chromosome is actually much larger than the relatively tiny Y chromosome, containing a lofty 1,098 genes as compared with the Y chromosome’s 78. This means that a woman, wielding her double X, possesses over 1,000 more genes than a man, many of which are critical for both hormonal production and brain activity." From here, you can kinda guess, just how important it is to approach our brain and overall health from a gender specific view where for centuries, studies, researches and medical practice are mostly (now known as the common knowledge) based on male bodies. And as the author of this book - Lisa Mosconi puts it - even the female specific medicine are mostly focused on "Bikini Medicine" - meaning our breasts and ovaries - excluding our most important organ - the brain.
This is a very practical book full of scientific research and advices to empower us with knowledge and insights into our brain and into how to prevent us from everyday stress, forgetfulness, brain fogs to serious brain diseases like Dementia, Alzheimer’s and depression... It is also full of information on guiding us to face common menopause complications for women facing it or even young women to learn how to prevent those complications and age gracefully. And the book does not just stop here, brain health is also about keeping ourselves physically and intellectually challenged - from exercising, meditation to play board games, read books, learn a new language or new musical instrument and being engaged with our friends and communities...
And I know, I know, we are now in this "girl power, post feminist and MeTwo" era. Talking about female focused research and books may strike to some people as too PC. But admit it or not, even when we talk to our fellow girlfriends about health and wellbeing in general, we usually (perhaps unintentionally) mostly focus on our waistlines and wrinkles.... However, after you read this book, you'll agree more with the author even more on - "your mind is your greatest asset. It’s going to be with you for your entire lifetime, so the time to start taking care of it is now." I would also add, our brain is our most sexy organ, if you take care of your brain, your wrinkles and waistlines will also be taken care of.
As many of you may already know (but in case if you don't), here is a little bit of scientific fact about our brains from this book: "Hormones are made by our DNA, and as we know, our DNA is different depending on our sex. However, not many people know that the X chromosome is actually much larger than the relatively tiny Y chromosome, containing a lofty 1,098 genes as compared with the Y chromosome’s 78. This means that a woman, wielding her double X, possesses over 1,000 more genes than a man, many of which are critical for both hormonal production and brain activity." From here, you can kinda guess, just how important it is to approach our brain and overall health from a gender specific view where for centuries, studies, researches and medical practice are mostly (now known as the common knowledge) based on male bodies. And as the author of this book - Lisa Mosconi puts it - even the female specific medicine are mostly focused on "Bikini Medicine" - meaning our breasts and ovaries - excluding our most important organ - the brain.
This is a very practical book full of scientific research and advices to empower us with knowledge and insights into our brain and into how to prevent us from everyday stress, forgetfulness, brain fogs to serious brain diseases like Dementia, Alzheimer’s and depression... It is also full of information on guiding us to face common menopause complications for women facing it or even young women to learn how to prevent those complications and age gracefully. And the book does not just stop here, brain health is also about keeping ourselves physically and intellectually challenged - from exercising, meditation to play board games, read books, learn a new language or new musical instrument and being engaged with our friends and communities...
And I know, I know, we are now in this "girl power, post feminist and MeTwo" era. Talking about female focused research and books may strike to some people as too PC. But admit it or not, even when we talk to our fellow girlfriends about health and wellbeing in general, we usually (perhaps unintentionally) mostly focus on our waistlines and wrinkles.... However, after you read this book, you'll agree more with the author even more on - "your mind is your greatest asset. It’s going to be with you for your entire lifetime, so the time to start taking care of it is now." I would also add, our brain is our most sexy organ, if you take care of your brain, your wrinkles and waistlines will also be taken care of.
May 3, 2020
Every woman with a brain should read this. 😉
May 6, 2020
This book makes me so incredibly frustrated with the patriarchy, which has, once again, fucked us.
Seriously, men suck.
Seriously, men suck.
June 20, 2022
I expected more of this, since it was written by a doctor. Despite Alzheimer's being in the subtitle, I learned more about menopause than Alzheimer's. The recommendations are nonsense - the usual diet, exercise, less stress that you hear from everywhere, but even worse - in the diet section, she actually advocates for some pretty harmful patterns like intermittent fasting or keeping to a 600 calorie diet two days a week.
I didn't see any evidence of empowering women or ways to prevent Alzheimer's. I should have known with such a clickbaity title that it wouldn't be legit, but I had higher hopes for something written by a doctor.
I didn't see any evidence of empowering women or ways to prevent Alzheimer's. I should have known with such a clickbaity title that it wouldn't be legit, but I had higher hopes for something written by a doctor.
April 1, 2020
Well-informed, easy to read. Covers women being underserved and under-researched in medical and pharmaceutical science. Emphasis on preventative medicine. A great read for all ages, early the better too.
February 15, 2021
This was okay. Lots of interesting information about how hormones interact with the brain, and differences between women's and men's physiology. The sections on diet, exercise, sleeping, etc. were kind of well-trodden territory, and I skimmed a lot of them, but they might be useful to someone who's never read a book about getting healthy before. And I really think including recipes in this kind of book is a waste of time. You can get more and better recipes in actual cookbooks.
April 30, 2020
One of this book's strengths is its focus not only on science and research, but science and research focused on women.
December 15, 2020
I hoped for new information but did not read anything new. Too much repetition and generalities.
June 27, 2021
مغز کروموزوم دو ایکس
بررسی تاثیر آلزایمر بر زنان که در مقایسه با مردان بیشتر در معرض این بیماری مغزی هستند
گزیده ای از سایت بلینکیست
The problem is that the makeup of women and men’s bodies is different. For example, a woman having a heart attack doesn’t present with the same symptoms as a man. Instead of chest pain, women typically have flu-like symptoms such as sweating and nausea. And that means they’re seven times more likely to be misdiagnosed and sent home, mid-heart attack.
Women metabolize medicine differently to men as well. Researchers found that the recommended daily dose of the sleeping pill Ambien is actually harmful to women because – you guessed it – the dose was tested on men.
The medical establishment has long treated women’s health with what’s known as “bikini medicine”: seeing women as different in terms of their reproductive organs, but otherwise physiologically identical to men. But that overlooks one vital area of difference: the brain.
Women are twice as likely as men to experience depression or anxiety. They experience four times as many migraines and are three times more at risk of autoimmune diseases like multiple sclerosis. Most worrying of all, two out of three Alzheimer’s patients are women. In fact, a woman of 45 has a one in five chance of developing the disease over the course of her life. A man of the same age has only a one in ten chance.
----
Hormonal transitions like menopause radically affect brain health.
If you’ve experienced the ups and downs of premenstrual syndrome, or PMS, you won’t be surprised to hear that hormones affect your brain. You may be surprised to hear just how much.
The hormone with the most influence is estrogen. Known as the “master regulator,” estrogen affects just about every important brain function. It helps with the production of energy, keeps cells healthy and sparks activity in the parts of your brain responsible for memory and attention.
It also helps protect your brain by boosting your immune system and keeps your mood on an even keel by helping the brain release endorphins. Which is why it’s so devastating when women hit menopause and their estrogen levels fall off a cliff.
Menopause happens when a woman has her last menstrual period and is no longer fertile – usually around her forties or fifties – although a woman who’s had a hysterectomy will experience menopause sooner.
Apart from the typical symptoms like hot flashes, the drop in estrogen has an enormous impact on the brain. Many women find they struggle with depression and anxiety. Some even experience bipolar or schizophrenic symptoms for the first time. On top of that, menopause makes women more susceptible to heart disease, obesity, and diabetes.
Studies of brains pre- and post-menopause show that activity decreases as estrogen levels drop. At the same time, a key indicator of Alzheimer’s disease – the level of amyloid plaques in the brain – increases. Memory centers in the brain also shrink. It turns out that menopause increases the risk of dementia in 80 percent of women.
It can seem like Alzheimer’s comes on suddenly, but the disease is decades in the making. While the clearest symptoms may only be visible in old age, the groundwork is laid when we’re young. For many women, menopause is when it begins.
So, what does this mean? That you have a hormonal target on your back that you just have to accept? Emphatically, no. You need to know about the implications of these hormonal transitions and how to deal with them.
With the right preventive strategies, the effects of menopause can be managed so your brain stays healthy through menopause and beyond.
---
Alzheimer’s isn’t a natural part of getting older or necessarily hereditary – it’s usually preventable.
---
Eating a balanced, nutritious diet is the way to optimize your brain health.
If you’ve ever found yourself reaching for a cup of coffee when you’re sleepy, you’ll know that what you eat and drink directly affects your brain.
Our minds depend on food to replenish energy and to help essential functions. If you want to keep your brain healthy, diet is the first thing you need to work on.
Popular wisdom about what we should eat is always changing. In the early 1990s, low-fat diets were gospel; today high-fat “keto” diets are all the rage. The truth is, no extreme diet is healthy for your brain. Instead, focus on the quality of the food you eat.
Some fats are bad for you; others are essential. Take trans fats. They’re highly processed and toxic for your body in any amount. On the flipside, the unsaturated fats found in avocados, nuts, and fish help your heart and brain to flourish, especially if you eat them every day.
The same is true of carbohydrates. Foods which are high in sugar, like white bread, pasta, and cakes, cause your blood sugar to spike and then crash, making it hard for your body to regulate energy. But complex carbs like those found in vegetables, brown rice, and quinoa are high in fiber that balances estrogen and the sugar levels in your bloodstream.
Chickpeas, flaxseeds, and apricots are all good foods to help regulate your estrogen levels. And if you want to actively boost your brain’s health, then you should be regularly eating superfoods full of antioxidants. At mealtimes, half your plate should be stacked with vegetables – the more colorful the better.
To support your body in processing all these nutrients, you also need to optimize the good bacteria in your gut. That means eating lots of prebiotics like onions, bananas, and garlic that act as a kind of “fertilizer,” as well as probiotics found in food like yogurt.
But even with the best diet you might sometimes need extra support. If you’re feeling down or unusually tired, ask your doctor to check your level of B vitamins and Omega 3 fatty acids, which are essential for your mental and emotional wellbeing and brain health.
By eating a balanced diet of high-quality foods and supplementing where you need to, you’ll allow your body – and brain – to flourish.
*Blinkist.com
بررسی تاثیر آلزایمر بر زنان که در مقایسه با مردان بیشتر در معرض این بیماری مغزی هستند
گزیده ای از سایت بلینکیست
The problem is that the makeup of women and men’s bodies is different. For example, a woman having a heart attack doesn’t present with the same symptoms as a man. Instead of chest pain, women typically have flu-like symptoms such as sweating and nausea. And that means they’re seven times more likely to be misdiagnosed and sent home, mid-heart attack.
Women metabolize medicine differently to men as well. Researchers found that the recommended daily dose of the sleeping pill Ambien is actually harmful to women because – you guessed it – the dose was tested on men.
The medical establishment has long treated women’s health with what’s known as “bikini medicine”: seeing women as different in terms of their reproductive organs, but otherwise physiologically identical to men. But that overlooks one vital area of difference: the brain.
Women are twice as likely as men to experience depression or anxiety. They experience four times as many migraines and are three times more at risk of autoimmune diseases like multiple sclerosis. Most worrying of all, two out of three Alzheimer’s patients are women. In fact, a woman of 45 has a one in five chance of developing the disease over the course of her life. A man of the same age has only a one in ten chance.
----
Hormonal transitions like menopause radically affect brain health.
If you’ve experienced the ups and downs of premenstrual syndrome, or PMS, you won’t be surprised to hear that hormones affect your brain. You may be surprised to hear just how much.
The hormone with the most influence is estrogen. Known as the “master regulator,” estrogen affects just about every important brain function. It helps with the production of energy, keeps cells healthy and sparks activity in the parts of your brain responsible for memory and attention.
It also helps protect your brain by boosting your immune system and keeps your mood on an even keel by helping the brain release endorphins. Which is why it’s so devastating when women hit menopause and their estrogen levels fall off a cliff.
Menopause happens when a woman has her last menstrual period and is no longer fertile – usually around her forties or fifties – although a woman who’s had a hysterectomy will experience menopause sooner.
Apart from the typical symptoms like hot flashes, the drop in estrogen has an enormous impact on the brain. Many women find they struggle with depression and anxiety. Some even experience bipolar or schizophrenic symptoms for the first time. On top of that, menopause makes women more susceptible to heart disease, obesity, and diabetes.
Studies of brains pre- and post-menopause show that activity decreases as estrogen levels drop. At the same time, a key indicator of Alzheimer’s disease – the level of amyloid plaques in the brain – increases. Memory centers in the brain also shrink. It turns out that menopause increases the risk of dementia in 80 percent of women.
It can seem like Alzheimer’s comes on suddenly, but the disease is decades in the making. While the clearest symptoms may only be visible in old age, the groundwork is laid when we’re young. For many women, menopause is when it begins.
So, what does this mean? That you have a hormonal target on your back that you just have to accept? Emphatically, no. You need to know about the implications of these hormonal transitions and how to deal with them.
With the right preventive strategies, the effects of menopause can be managed so your brain stays healthy through menopause and beyond.
---
Alzheimer’s isn’t a natural part of getting older or necessarily hereditary – it’s usually preventable.
---
Eating a balanced, nutritious diet is the way to optimize your brain health.
If you’ve ever found yourself reaching for a cup of coffee when you’re sleepy, you’ll know that what you eat and drink directly affects your brain.
Our minds depend on food to replenish energy and to help essential functions. If you want to keep your brain healthy, diet is the first thing you need to work on.
Popular wisdom about what we should eat is always changing. In the early 1990s, low-fat diets were gospel; today high-fat “keto” diets are all the rage. The truth is, no extreme diet is healthy for your brain. Instead, focus on the quality of the food you eat.
Some fats are bad for you; others are essential. Take trans fats. They’re highly processed and toxic for your body in any amount. On the flipside, the unsaturated fats found in avocados, nuts, and fish help your heart and brain to flourish, especially if you eat them every day.
The same is true of carbohydrates. Foods which are high in sugar, like white bread, pasta, and cakes, cause your blood sugar to spike and then crash, making it hard for your body to regulate energy. But complex carbs like those found in vegetables, brown rice, and quinoa are high in fiber that balances estrogen and the sugar levels in your bloodstream.
Chickpeas, flaxseeds, and apricots are all good foods to help regulate your estrogen levels. And if you want to actively boost your brain’s health, then you should be regularly eating superfoods full of antioxidants. At mealtimes, half your plate should be stacked with vegetables – the more colorful the better.
To support your body in processing all these nutrients, you also need to optimize the good bacteria in your gut. That means eating lots of prebiotics like onions, bananas, and garlic that act as a kind of “fertilizer,” as well as probiotics found in food like yogurt.
But even with the best diet you might sometimes need extra support. If you’re feeling down or unusually tired, ask your doctor to check your level of B vitamins and Omega 3 fatty acids, which are essential for your mental and emotional wellbeing and brain health.
By eating a balanced diet of high-quality foods and supplementing where you need to, you’ll allow your body – and brain – to flourish.
*Blinkist.com
July 1, 2022
This is Nonfiction/Health. I am new to this author. I have her latest book too and I can't wait to get to it. I liked this one and it was full of information...more than I could absorb so I think I will be reading it again soon.
I liked the way she dove into the female brain and geared her advice to women. She talked about hormones too and their importance...as well as the need to keep those in check. So 4 stars.
I liked the way she dove into the female brain and geared her advice to women. She talked about hormones too and their importance...as well as the need to keep those in check. So 4 stars.
August 9, 2021
Looking for your next great read? Check out all my book reviews on MomAdvice and join our Patreon community for loads of bookish fun.
If you are feeling lost navigating the perimenopause and/or menopause stage, you are not alone.
I happened to stumble upon this phenomenal book, and I wish I could recommend it to every woman I know who is on the struggle bus with all of this hormone nonsense.
Mosconi is the Director of the Women's Brain Initiative and brings her incredible knowledge base to this book to teach women how to maximize their cognitive health and prevent Alzheimer's Disease.
Alzheimer's Disease is one of the biggest threats to women's health, and there is so much that we *can* do to minimize our risks, especially during these hormone rollercoaster years.
Mosconi covers everything from brain fog, memory lapses, depression, stress, insomnia, hormonal imbalances, and your increased risk of dementia.
In addition, she crafts a livable diet and exercise plan that will help you reduce stress and return to restorative sleep, helping to manage these hormonal swings.
I've started implementing many of the strategies she has outlined and am already seeing improved sleep and stress levels. This goes beyond blanket advice and is the guidebook we all need to navigate this difficult patch in life.
If you are feeling lost navigating the perimenopause and/or menopause stage, you are not alone.
I happened to stumble upon this phenomenal book, and I wish I could recommend it to every woman I know who is on the struggle bus with all of this hormone nonsense.
Mosconi is the Director of the Women's Brain Initiative and brings her incredible knowledge base to this book to teach women how to maximize their cognitive health and prevent Alzheimer's Disease.
Alzheimer's Disease is one of the biggest threats to women's health, and there is so much that we *can* do to minimize our risks, especially during these hormone rollercoaster years.
Mosconi covers everything from brain fog, memory lapses, depression, stress, insomnia, hormonal imbalances, and your increased risk of dementia.
In addition, she crafts a livable diet and exercise plan that will help you reduce stress and return to restorative sleep, helping to manage these hormonal swings.
I've started implementing many of the strategies she has outlined and am already seeing improved sleep and stress levels. This goes beyond blanket advice and is the guidebook we all need to navigate this difficult patch in life.
February 23, 2021
Bloody great- a neurosurgeon basically talks about how the female brain ages differently to the male brain- the health implications of this and how to optimise your brain function- I’m going to keep this and reference it forever so I can outsmart and outlive you all!
October 1, 2021
**Notes, highlights and favourite quotes in Marginnote &/or my reading notebook.
March 9, 2023
Книжка сподобається тим, хто любить списки, рецепти і інструкції. Я сподівалася, що буде більше нейропсихології і менше азів психогігієни. Перша третина книги присвячена короткому огляду поширення хвороби Альцгеймера і підкресленню того факту, що 3 захворівших - 2 жінки. Інші дві третини це список аналізів, які потрібно сдати, таблиці розрахунку вітамінів і оспівування середземноморської дієти.
Авторка здалась мені доволі фетфобною, привілегійованою жінкою, які важко зрозуміти, чому ж чому замість лосося на свіжому випасі зі жменькою кедрових горішків, працююча, не заможна жінка з'їсть похапцем готовий сендвіч.
Авторка здалась мені доволі фетфобною, привілегійованою жінкою, які важко зрозуміти, чому ж чому замість лосося на свіжому випасі зі жменькою кедрових горішків, працююча, не заможна жінка з'їсть похапцем готовий сендвіч.
August 9, 2020
In short, a book every woman 30+ years old should read to gain a better understanding of what will happen to a woman's body, hormones, and brain as it ages. This book is a gentle (and sometimes not so gentle) reminder to understand and expect changes as we age, and to take care of yourself in order to prevent Alzheimer's disease. Thank you to Dr. Lisa Mosconi for sharing important insight on brain health.
August 12, 2023
Alzheimer und Menopause. Gibt es einen hormonellen Hintergrund für die überproportionale Zunahme der Demenz bei Frauen, wenn sie in die (Peri) Menopause kommen? Laut der Neurowissenschaftlerin Lisa Musconi ja. Auch soll die hormonelle Umstellung weitere Krankheiten wie Brustkrebs begünstigen.
Was man dagegen tun kann, erklärt sie und gibt Handlungsempfehlungen ab, die je nach individuellen Rahmenbedingungen passen.
Ganz interessant und insbesondere für Frauen über 35 Jahren geeignet, die richtung Peri-Menopause gehen.
Was man dagegen tun kann, erklärt sie und gibt Handlungsempfehlungen ab, die je nach individuellen Rahmenbedingungen passen.
Ganz interessant und insbesondere für Frauen über 35 Jahren geeignet, die richtung Peri-Menopause gehen.
October 8, 2021
While I realize the emphasis of this book was on risk factors for dementia, I appreciated the information on menopause. It's difficult to find good information on menopause, because it's an area of medicine woefully neglected (big surprise). There were some other areas of the book where it was apparent the author was wandering out of her area of expertise. One example being her repeated recommendations regarding melatonin, which failed to recognize the growing body of research regarding the safety of the supplement. Most sleep specialiasts recommend against casual use of melatonin, and only recommend it for specific sleep disorders, under strict supervision, and from regulated pharmaceutical sources As an unregulated supplement, it has been found to be contaminated with serotonin on a fairly regular basis, as well as contain either far less or far more melotonin than stated on the label. Yet another health care professional succumbs to the notion that "natural" and herbal supplements are safe. Melatonin wasn't the only unsafe recommendation made in the book.
I didn't find much value in her observations/recommendations regarding diet, exercise and sleep. Most of it was old news, and obviously not her area of expertise. I think the real value was in outlining the risks associated with dementia and providing some of the more solid information I've read about menopause.
I didn't find much value in her observations/recommendations regarding diet, exercise and sleep. Most of it was old news, and obviously not her area of expertise. I think the real value was in outlining the risks associated with dementia and providing some of the more solid information I've read about menopause.
March 23, 2021
The author explains that Alzheimer's disease is twice as more prevalent in women, it begins in Peri-menopause, and how to prevent it. She covers evidence-based Mediterranean diet, exercise, genetic testing, hormone therapy, soy, and supplements. Preventative food charts were included. The recipes section could have been better if there was more effort to making recipes simpler and with more accessible ingredients, and by not including a promotional link to the author's website for a specific recipe. I have recommended the book to women in my family.
March 26, 2020
Excellent and informative book about caring for your brain health as a woman. Empowering and inspiring, I will keep this book as a reference for years to come.
May 8, 2025
I was not expecting this to be what it ended up being! I think every woman in their 20s and older should read or listen to this!!!! I personally learned a lot from this book and was fascinated by the history of women’s (lack of) brain health and hormonal research. I also liked that there were actual, doable/reasonable suggestions to make better lifestyle changes. Several that I had not heard of yet.
My only critique is that towards the middle, the info became very organic chemistry/neuroscience-ish. I can see most readers finding that boring or confusing and then DNF the book all together. That’s unfortunate based on how useful the information is! I would recommend listening vs reading (which is what I ended up doing).
Because the information is so important, I’m posting my notes I hopes someone will at least read this!:
🧬 Women’s History in Medical Research & Healthcare
• Historical Bias in Research: Medical research has traditionally centered on male subjects, often overlooking female-specific health issues. 
• “Bikini Medicine” Concept: The term highlights the tendency to consider only reproductive organs when addressing women’s health, neglecting other physiological differences.
⸻
♀️ Hormonal and Medical Symptom Differences
• Estrogen’s Role in Brain Health: Estrogen significantly influences brain function, affecting memory, mood, and cognitive abilities. Its decline during menopause can lead to various neurological symptoms.
• Menopause and Neurological Symptoms: Symptoms like hot flashes, insomnia, and memory lapses are linked to changes in brain function during menopause. 
⸻
🧠 Early Indicators of Alzheimer’s Disease
• Higher Risk in Women: Women are more likely than men to develop Alzheimer’s disease, even when accounting for longer lifespans. 
• Early Brain Changes: Brain imaging studies reveal that women can show signs of Alzheimer’s-related changes, such as reduced brain energy levels, as early as their 40s and 50s. 
• Importance of Early Detection: Recognizing these early signs is crucial for implementing preventive measures and interventions to maintain cognitive health.
Copper IUD & Mental Health
• Non-hormonal IUD (Copper)
• Possible contributor to depressive symptoms
• Symptoms began after insertion; timeline aligns with increased need for antidepressants
• Initially attributed to stress
⸻
Mediterranean Diet & Brain Health
• Emphasizes PUFA fats, fiber, cacao, and soy/isoflavones for estrogen stabilization
• Low in processed foods
• Adequate fiber intake
• Fish (2x per week) for omega-3s
• Avoid restrictive diets
• High complex carbohydrate diets support weight management
• Red wine (5 oz/day max) is acceptable
• Moderate caffeine = under 300 mg/day
• Fresh coffee grounds preferred over instant
• Green tea and matcha > black tea (more antioxidants)
• Drink 8 glasses (8 oz) or 2 liters of water per day
• Brain is 80% water; 4–6 hours without can cause dehydration
• Spring and mineral water recommended (e.g., Poland Spring $3.99 at Target)
• Aloe juice and coconut water for hydration
• Warm water in the morning is especially replenishing
• Prioritize buying organic fruits and vegetables
⸻
Supplements & Natural Remedies
• Ginseng: stress relief and libido enhancement
• Valerian root: aids with staying asleep
• Melatonin: supports sleep
• Vitamin C and progesterone creams: help with hot flashes and disturbed sleep
• Rhodiola and ashwagandha: reduce stress, cortisol, burnout (note: may cause weight gain)
• GABA: supports stress relief and PMS symptom management
• A handful of pistachios = 1 dose of melatonin
⸻
Exercise & Brain Health
• Brisk walking (2.5 mph) 3x/week for 40 mins may:
• Reduce or reverse brain shrinkage
• Improve memory performance
• Extend cellular life by 9 years
• Physical inactivity is a top Alzheimer’s risk factor
• Women respond better to low/moderate intensity workouts vs. HIIT
• Moderate aerobics + strength training = best results
⸻
Lifestyle & Mental Wellness
• “Mediterranean lifestyle” promotes longevity and brain health
• Tired brains are more prone to negative thinking
• Genuine change takes 3–6 months
⸻
Household & Personal Care
• Use distilled white vinegar and elbow grease instead of all-purpose cleaners/Windex
• Choose clean beauty and organic skincare/makeup
• Use Skin Deep website to check products
• Coconut oil: natural makeup remover
• 60% of what we put on skin enters the bloodstream
⸻
Oral & Cognitive Health
• Stop using Benadryl and Dramamine (linked to 4x higher risk of cognitive decline and dementia)
• Avoid toothpaste with titanium
• Oral/gum health is linked to brain health
• Brush after meals or 2x/day, floss daily, and get regular dental cleanings
My only critique is that towards the middle, the info became very organic chemistry/neuroscience-ish. I can see most readers finding that boring or confusing and then DNF the book all together. That’s unfortunate based on how useful the information is! I would recommend listening vs reading (which is what I ended up doing).
Because the information is so important, I’m posting my notes I hopes someone will at least read this!:
🧬 Women’s History in Medical Research & Healthcare
• Historical Bias in Research: Medical research has traditionally centered on male subjects, often overlooking female-specific health issues. 
• “Bikini Medicine” Concept: The term highlights the tendency to consider only reproductive organs when addressing women’s health, neglecting other physiological differences.
⸻
♀️ Hormonal and Medical Symptom Differences
• Estrogen’s Role in Brain Health: Estrogen significantly influences brain function, affecting memory, mood, and cognitive abilities. Its decline during menopause can lead to various neurological symptoms.
• Menopause and Neurological Symptoms: Symptoms like hot flashes, insomnia, and memory lapses are linked to changes in brain function during menopause. 
⸻
🧠 Early Indicators of Alzheimer’s Disease
• Higher Risk in Women: Women are more likely than men to develop Alzheimer’s disease, even when accounting for longer lifespans. 
• Early Brain Changes: Brain imaging studies reveal that women can show signs of Alzheimer’s-related changes, such as reduced brain energy levels, as early as their 40s and 50s. 
• Importance of Early Detection: Recognizing these early signs is crucial for implementing preventive measures and interventions to maintain cognitive health.
Copper IUD & Mental Health
• Non-hormonal IUD (Copper)
• Possible contributor to depressive symptoms
• Symptoms began after insertion; timeline aligns with increased need for antidepressants
• Initially attributed to stress
⸻
Mediterranean Diet & Brain Health
• Emphasizes PUFA fats, fiber, cacao, and soy/isoflavones for estrogen stabilization
• Low in processed foods
• Adequate fiber intake
• Fish (2x per week) for omega-3s
• Avoid restrictive diets
• High complex carbohydrate diets support weight management
• Red wine (5 oz/day max) is acceptable
• Moderate caffeine = under 300 mg/day
• Fresh coffee grounds preferred over instant
• Green tea and matcha > black tea (more antioxidants)
• Drink 8 glasses (8 oz) or 2 liters of water per day
• Brain is 80% water; 4–6 hours without can cause dehydration
• Spring and mineral water recommended (e.g., Poland Spring $3.99 at Target)
• Aloe juice and coconut water for hydration
• Warm water in the morning is especially replenishing
• Prioritize buying organic fruits and vegetables
⸻
Supplements & Natural Remedies
• Ginseng: stress relief and libido enhancement
• Valerian root: aids with staying asleep
• Melatonin: supports sleep
• Vitamin C and progesterone creams: help with hot flashes and disturbed sleep
• Rhodiola and ashwagandha: reduce stress, cortisol, burnout (note: may cause weight gain)
• GABA: supports stress relief and PMS symptom management
• A handful of pistachios = 1 dose of melatonin
⸻
Exercise & Brain Health
• Brisk walking (2.5 mph) 3x/week for 40 mins may:
• Reduce or reverse brain shrinkage
• Improve memory performance
• Extend cellular life by 9 years
• Physical inactivity is a top Alzheimer’s risk factor
• Women respond better to low/moderate intensity workouts vs. HIIT
• Moderate aerobics + strength training = best results
⸻
Lifestyle & Mental Wellness
• “Mediterranean lifestyle” promotes longevity and brain health
• Tired brains are more prone to negative thinking
• Genuine change takes 3–6 months
⸻
Household & Personal Care
• Use distilled white vinegar and elbow grease instead of all-purpose cleaners/Windex
• Choose clean beauty and organic skincare/makeup
• Use Skin Deep website to check products
• Coconut oil: natural makeup remover
• 60% of what we put on skin enters the bloodstream
⸻
Oral & Cognitive Health
• Stop using Benadryl and Dramamine (linked to 4x higher risk of cognitive decline and dementia)
• Avoid toothpaste with titanium
• Oral/gum health is linked to brain health
• Brush after meals or 2x/day, floss daily, and get regular dental cleanings
March 18, 2022
I was really impressed and enjoyed this book and the research behind this book. This really was quite a gem; I was not expecting to find such a treasure trove of knowledge when I meant to do some light refreshing on Alzheimers. I know more about female hormones now than I ever did before.
My impression waned, however, when I got to the part about calorie restriction. The research says it improves cognitive function, she says. But you know what decreases cognitive function? Constantly thinking about how much or how little you’re eating. Also, there’s nothing better to discourage people who are trying to eat healthier than feeling like they’re hungry all the time. Individuals who are consistently making healthier choices will naturally eat at a small calorie deficit because of the increase in fiber and nutrients making them feel more satiated. The average American does not need a focused 900 calorie diet, they need to be FLOODED with the nourishment they have been depriving themselves of all the years they have been eating a SAD diet. A lot of the weight will come off on its own simply by eating whole foods. The rest should only be focused on after YEARS of perfect nourishment.
My impression waned, however, when I got to the part about calorie restriction. The research says it improves cognitive function, she says. But you know what decreases cognitive function? Constantly thinking about how much or how little you’re eating. Also, there’s nothing better to discourage people who are trying to eat healthier than feeling like they’re hungry all the time. Individuals who are consistently making healthier choices will naturally eat at a small calorie deficit because of the increase in fiber and nutrients making them feel more satiated. The average American does not need a focused 900 calorie diet, they need to be FLOODED with the nourishment they have been depriving themselves of all the years they have been eating a SAD diet. A lot of the weight will come off on its own simply by eating whole foods. The rest should only be focused on after YEARS of perfect nourishment.
May 22, 2023
Перші сто сторінок були непогані- з водою, але хоча б пізнавально про деменцію, менопаузу і деменцію. А далі авторку понесло - рекомендувати бади наліво і направо, а потім і у їжу, сон, стрес - де вона настільки банальні речі говорила і часто з пробілами в знаннях, що т�� жах. Ну і накінець - рецепти, боже жінко, та люди загуглять собі як захочуть- то така дурня щоб більше тексту було.
Не сподобалася і логіка - ой як шкода що для транс жінок нема досліджень, вони теж жінки - а перед тим говорить, що жіночі гормони формують нас з народження і ми такі неповторні. І звісно, що про жінок без дітей жодного слова, всі ж родили, або будуть рожати. Хоча дослідження якраз і є по цьому.
Загалом дуже багато води і інформації з підручника обжд - гуляй, їж здорово, не стресуй і все буде файно. Можна в одну статтю сформулювати і не переливати пусте з порожнього.
Не сподобалася і логіка - ой як шкода що для транс жінок нема досліджень, вони теж жінки - а перед тим говорить, що жіночі гормони формують нас з народження і ми такі неповторні. І звісно, що про жінок без дітей жодного слова, всі ж родили, або будуть рожати. Хоча дослідження якраз і є по цьому.
Загалом дуже багато води і інформації з підручника обжд - гуляй, їж здорово, не стресуй і все буде файно. Можна в одну статтю сформулювати і не переливати пусте з порожнього.
August 25, 2024
This book was fantastic on getting to know the women body and how it operates! I enjoyed learning the answers I had to a lot of my "why...?" questions. I had no idea alzheimers was so common among women and I thought the advice on how to prevent it was fairly practical albeit a little obvious (eat healthy, stay active, sleep, low stress etc). I had no idea how much hormones play a part in virtually EVERYTHING in a women's body, especially brain health. Every woman should read this book to gain a better understanding of how their body works.
June 12, 2024
Loved it! Packed with accessible knowledge. A great primer not just for learning about women's secret hormonal lives, but also for simply living well.
I agree with other reviewers, she writes from the bubble and for the bubble (educated middle class women); but netto, we are collectively much better off having this precious resource available. Thank you.
"Eat half, walk double, laugh triple,
and love without measure." <3
I agree with other reviewers, she writes from the bubble and for the bubble (educated middle class women); but netto, we are collectively much better off having this precious resource available. Thank you.
"Eat half, walk double, laugh triple,
and love without measure." <3
September 6, 2025
Glad I’ve listened to this Audiobook! I’ve learned a lot about my brain and how it will evolve with menopause mainly, but also how to keep it as healthy and „young“ as possible.
March 2, 2021
The author of The XX Brain, scientist Dr. Lisa Mosconi, has devoted her entire career to the research of women’s brains, specifically seeking ways to delay or prevent Alzheimer’s. She alarms us with numbers: “Alzheimer’s..currently affecting 5.7 million people in the US alone. With rates increasing at their current clip, the disease will almost triple by 2050...we are facing nothing less than an Alzheimer’s epidemic.”
She failed to mention 30 years of global research showing Alzheimer’s PREVALENCE RATES declining significantly, particularly in wealthier countries. Researchers attribute the decline to the widespread adoption of lifestyle changes meant to boost cardiovascular health, beginning in the latter decades of the 20th century.
The NUMBERS of people living with dementia is expected to rise as people are living longer and the world’s population ages. The author should have given readers this information and made the the very important distinction between the numbers and the prevalence rates.
So I didn’t trust the author from the outset but kept reading to glean some new information because I’m now old and my father had Alzheimer’s. Her recommendations didn’t contain anything new to me, except some specifics on supplements (her overall view that supplements are, for most people, a waste of money is not new however.) In fact, she basically offers the same guidelines for diet, exercise, sleep, stress and medications that promote cardiovascular health—the same ones that researchers believe are behind the declining prevalence rates for Alzheimer’s. What a coincidence.
She failed to mention 30 years of global research showing Alzheimer’s PREVALENCE RATES declining significantly, particularly in wealthier countries. Researchers attribute the decline to the widespread adoption of lifestyle changes meant to boost cardiovascular health, beginning in the latter decades of the 20th century.
The NUMBERS of people living with dementia is expected to rise as people are living longer and the world’s population ages. The author should have given readers this information and made the the very important distinction between the numbers and the prevalence rates.
So I didn’t trust the author from the outset but kept reading to glean some new information because I’m now old and my father had Alzheimer’s. Her recommendations didn’t contain anything new to me, except some specifics on supplements (her overall view that supplements are, for most people, a waste of money is not new however.) In fact, she basically offers the same guidelines for diet, exercise, sleep, stress and medications that promote cardiovascular health—the same ones that researchers believe are behind the declining prevalence rates for Alzheimer’s. What a coincidence.
May 13, 2021
I started this audiobook because someone on an Instagram story recommended it. Before I started working at the hospital I am at now I worked in a dementia unit, its a hard job but I loved it. It also scared me, to be honest it still does, I feel like losing your memory of all thing people and things you knew slowly and not being able to do a thing about it would just be one of the worst diseases to have. This book helped me feel a little better because there are things to lessen the likelihood of getting dementia. Many of the tips are really easy to do and I am already doing a few of them. Also, it was fascinating to hear why there are more women who get dementia than men and all of the studies on the subject.
I am rating this book 5 stars. It is interesting and informative and makes me want to keep learning more.
I am rating this book 5 stars. It is interesting and informative and makes me want to keep learning more.
July 17, 2020
If you are interested in women's brain health, this is the book for you. This neuroscientist has devoted her career to studying the brain and its deterioration by Alzheimer's and other dementia. She shares what she knows specific to women and how our hormones and lifestyles affect our brains and most importantly what we can do to optimize brain health and ward off dementia. She covers topics including genetics, hormones, diet, supplements, exercise, sleep, and stress. Well written to make a potentially dry subject very interesting. Includes reference pdf files that I missed with the audio.
December 3, 2021
I chose this book after hearing a TED talk that featured excerpts from it. It started off strong but began to lag as it went along. My mother had dementia so learning more about possible prevention appeals to me. I thought there were some good ideas and interesting science but in all honesty, another book that tells me what to eat or not eat is overwhelming. And the science changes from year to year. I'm glad I read it and will take from it what I can use while letting the rest go.
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