It’s no secret that stress can make you temporarily forgetful—like blanking on your PIN at the checkout line or asking yourself where your glasses are, only to find that they’re on your head. But new research reveals a more concerning link: Chronic stress in middle age can lead to long-term memory impairment, particularly in women.
A Mayo Clinic study highlights that stress hormones damage the brain’s memory center, regardless of gender. However, women are hit harder due to the combined effects of stress and hormonal changes during menopause. This vulnerability may partly explain why women over 60 are almost twice as likely as men to develop Alzheimer’s disease.
While it’s impossible to eliminate stress entirely, you can protect your brain with simple, stress-reducing strategies that fit into your busy life. Here’s how to start safeguarding your memory today.
1. Spend time with friends
A strong social circle buffers against the effects of stress, even at high levels, according to a study published by the American Journal of Bioethics. Women with diverse social networks are better equipped to handle stress, and the benefits are long-lasting.
What to do: Organize a coffee date, volunteer at a local organization or host a casual gathering. These connections offer emotional and cognitive benefits that help your brain thrive.
2. Get creative
Creative activities can significantly reduce stress hormones, according to a study from Drexel University. Researchers found that 75 percent of women who engaged in artistic pursuits like crafting or painting experienced a meaningful drop in stress levels. Creative hobbies can also improve your brain’s resilience to stress over time.
What to do: Dedicate 15 minutes a day or one hour twice a week to an artistic activity, such as journaling, crafting, or taking a painting class.
3. Enjoy active fun
Physical activity reduces chronic stress by calming overactive areas of the brain, reveals research by Harvard Health. Activities that raise your heart rate—such as brisk walking or dancing—help flush out damaged cells, replacing them with healthier ones. This process slows cellular aging and reduces the risk of Alzheimer’s disease and cognitive decline.
What to do: Start with 10 minutes of movement twice a week and gradually increase to 30 minutes five times a week. Whether it’s yoga, playing with kids, or a casual hike, find activities you enjoy to make it sustainable.
4. Play video games
Good news for the 52 percent of women over 50 who play video games: The fun keeps your brain sharp. Canadian scientists found that people who played the games for five hours or more a week scored as well on tests of memory, verbal skills, reasoning and processing speed as people 13.7 years younger. Experts say the stimulating games optimize brain regions key to memory, attention and decision-making.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
