The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease

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Produce is the highest priority food to buy organic. Within that category, cut costs with this loose guideline: If a fruit or vegetable has a peel that you eat, then buy organic. If you peel the fruit or vegetable, buying organic is somewhat less critical. Step 8. Eat less Women are twice as likely as men to be diagnosed with Alzheimer's disease, and women are far more likely than men to suffer from anxiety, depression, migraines, brain injuries and strokes. The XX Brain reveals groundbreaking research showing that women's brains age differently from men's, mostly due to the decline of a key brain-protective hormone: oestrogen. The XX Brain is a must read for every woman who wants to protect her brain. Dr Mosconi presents invaluable information and practical solutions to be—and stay—your best." —Louann Brizendine MD, New York Times bestselling author of The Female Brain I am so happy to finally read a book about the female brains by a female neurologist, nutritionist and PhD. It's about time!

Some research shows that moderate coffee intake may also promote a healthy brain. “Moderate” means a maximum of 300 miligrams of caffeine a day — equal to a single espresso or 2 small cups of coffee (6-8 ounces). The type of coffee matters: Freshly brewed espresso has the highest anti-aging capacity, while instant coffee has none. That said, for most women, some wine is OK, especially if it’s red. Red wine has high levels of resveratrol, an antioxidant. If you’re someone for whom alcohol is advised, a five-ounce glass of wine once in a while (but no more than once a day) can be good for you.She suggests “targeted risk-reduction interventions” (p. 23 and 24) based on each patient’s risks which the author discusses in chapter 3. 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. 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)

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.

Adopting a brain-healthy diet is a powerful tool in maximizing cognitive health and helping prevent dementia and Alzheimer’s disease, says neuroscientist and nutritionist Lisa Mosconi. What’s more, it may even ward off common ailments that affect many women, from slow metabolism to insomnia and depression. Here are 8 steps to take.

The XX Brain is the first book to explain how hormonal changes makes a woman's brain especially vulnerable to Alzheimer's, and shows how this risk and also other forms of dementia can be reduced by preventive medicine and lifestyle modifications designed specifically for women. Prebiotics. These non-digestible carbs are “fertilizer” for good gut bacteria. Garlic, onions, asparagus, bananas, cabbage, leeks and artichokes are great sources, as are legumes, beans and lentils. Although it’s best to optimize your diet for brain health well before you experience any cognitive decline, making these changes whenever you can will put you at an advantage. Regardless of your age, genetics or medical predispositions, your quality of life can be enhanced by these practices. Step 1: Manage your carbs Look for these veggies: dark leafy greens (spinach, Swiss chard, kale) and cruciferous veg (broccoli, cauliflower). Studies show that people who consume 1-2 servings of leafy greens each day experience fewer memory problems and cognitive decline than people who rarely eat them1. Low to medium glycemic vegetables such as onions, beets, pumpkin and carrots are also good.