Fending off muscle loss as you age does more than help you stay balanced and move with ease. A study in the journal Clinical Nutrition finds that older adults who keep their muscles strong have significantly lower odds of developing dementia. And Swedish research suggests it’s often possible to reverse age-related muscle loss (sarcopenia). These simple tricks can kickstart a stronger you.

Easy ways to prevent muscle loss after 50

Preserving muscle mass and strength is easier than you may think. Give these smart strategies a try to reduce your risk of sarcopenia.

Weight Loss

Over 50 and Can’t Lose Weight? What to Know About Sarcopenia + How to Fix It With Protein

It worked for Gail Lind: “Now I’m 71 years old, I can flip a tractor tire …and I lost 10 inches off my waist”

Drink a glass of milk

Our ability to gauge when we’re thirsty drops significantly as we age. And dehydration may cause muscle proteins to break down faster, per a study in Nutrients. One fix: Punctuate your day with an 8-ounce glass of soy, dairy or pea-protein milk before each meal. This helps increase “intercellular water” in muscle cells that keeps them strong. Plus, milk’s protein (7 to 10 grams per 8-ounce glass) can help bump you up to the 25 to 30 grams of protein per meal that one review suggests may be optimal for maintaining and building muscle in adults age 65 and older. A creamy option to try: Straus Organic Cream-Top Whole Milk.

Savor more fruit

Whether you prefer crisp apples or frozen wild-berry smoothies, if you’re 65 or older, enjoying four servings of fruit a day may help you experience 40 percent lower odds of sarcopenia than those who skip fruit, according to a study in Nutrients. Fruits’ anti-inflammatory compounds may calm inflammation that speeds muscle tissue breakdown.

Try ‘rucking’

You know that gym workouts fend off muscle loss, but a University of Central Florida study suggests that wearing a light weighted vest while performing everyday movements (a type of exercise dubbed rucking) serves as a form of strength training and may help build muscle too. Researchers found that when people in their mid-60s to mid-70s began wearing a vest weighing around 4.5 lbs. while doing simple body-weight exercises based on everyday movements—such as sit-to-stands, brisk walking and heel raises—twice a week, they increased muscle size and improved mobility. A good one to start with: ZULU 12-lb. Weighted Vest. Or stuff a book or two inside a snug backpack and wear it for 20-minute sessions, gradually increasing the weight as you build stamina.

Aging

Dr. Vonda Wright: Why Muscle Matters More Than Weight in Menopause (Excl)

To our younger selves, “getting in shape” was usually code for fitting in smaller jeans. But after age 50? It means so much more. It means taking steps to ensure our golden years are truly radiant. We want powerful muscles, strong bones, resilient body systems, balanced emotions, a sharp mind. And Vonda Wright, M.D., is […]

Shrink your sleep window

If you’re worried about losing muscle mass, catching a few Zzzs can help—and sleep seems to follow a Goldilocks rule. A review in the Journal of the American Medical Directors Association found that six to eight hours a night of slumber was linked to the lowest likelihood of sarcopenia. The study suggests that undersleeping may increase the odds by about 20 percent, while oversleeping may raise them by 50 percent. Researchers suspect too much or too little sleep increases inflammation that speeds muscle tissue breakdown. But hitting the sweet spot may help reduce your risk of muscle loss over time.

A version of this story appears in the September 28, 2026, issue of Woman’s World.

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Ever misplaced your keys and felt a flicker of worry about your brain health? Cognitive decline is something so many of us fear as we age. And while there’s no guaranteed way to prevent memory loss, the good news is that everyday habits can help reduce your risk of developing Alzheimer’s disease. In fact, the World Health Organization recently updated its guidelines on reducing the risk of dementia, and noted that up to 45 percent of cases can be attributed to modifiable risk factors. Meaning you have the power to delay or prevent them with key lifestyle tweaks. So we asked Amy Shah, MD—a double-board certified women’s health expert, nutritionist and author of Hormone Havoc—for the simple lifestyle changes to help prevent Alzheimer’s that she recommends most. 

6 lifestyle changes to help prevent Alzheimer’s

Try any (or all) of the following healthy lifestyle habits that help protect your memory over time. Even small shifts add up.

Aging

8 Easy Ways To Help Prevent Dementia if It Runs in Your Family

If you have a loved one who has suffered from dementia, you probably wish you could look into a crystal ball and know if you, too, will experience memory loss. But there’s reason to feel empowered, not fearful. There are everyday habits that can protect your brain and help prevent dementia. In fact, a viral […]

Rethink what’s on your plate

Cut back on ultra-processed food and alcohol. Instead, build your meals around veggies, fruit, beans and peas, whole grains, healthy fats and quality protein. “It’s good for you overall, and it has been shown to support brain health as you age,” Dr. Shah explains.

Don’t skip your annual exam

Managing high blood pressure, high cholesterol and elevated blood sugar is another way to feel your best and lower your odds of developing dementia. Take this as your sign to book that appointment you’ve been putting off. A quick visit now can catch issues early—and give you peace of mind.

Get your hearing checked

“Researchers now believe that treating hearing loss early allows us to stay engaged with the world around us, and studies suggest that plays a huge role in long-term brain health,” Dr. Shah notes. If you’ve been turning up the TV volume lately, it’s worth asking your doctor about a screening and getting hearing aids, if necessary. (Learn more about the link between hearing loss and dementia.)

Breathe cleaner air

“Using an air purifier and avoiding smoking reduces exposure to toxins that harm our brains,” Dr. Shah points out. Growing research suggests these small environmental changes can have both immediate and long-term benefits on cognitive function.

Play games

“Reading, puzzles, learning a new language or picking up a hobby—all of these stimulate the mind in a way that helps the brain stay sharp,” Dr. Shah confirms. Pick something you actually enjoy so you’ll stick with it. These small breaks are one of the most enjoyable lifestyle habits that may help prevent Alzheimer’s. 

Say yes to plans

“Spending time with family, friends and your community appears to play an important role in healthy brain aging—plus it keeps your mood a whole lot brighter,” Dr. Shah says. A phone call with a grandchild, coffee with a neighbor, church on Sunday: Staying socially active adds up in meaningful ways.

Aging

Alzheimer’s Disease Symptoms Women Over 50 Should Never Ignore

Knowledge is power, especially when it comes to protecting your brain health. Alzheimer’s disease affects roughly 6.9 million Americans, and women face higher rates than men. But here’s the encouraging news: by understanding Alzheimer’s disease symptoms and recognizing your personal risk factors, you can take meaningful steps today to support your memory for years to […]

The bottom line on lifestyle changes to help prevent Alzheimer’s

Here’s the thing: You don’t have to make grand, sweeping lifestyle changes to help prevent Alzheimer’s. Even small daily habits can have a big impact. Start with one that feels doable this week—maybe it’s swapping your afternoon soda for water, calling a friend you’ve been missing or finally scheduling that checkup—and build from there. Your brain will reward you for it.

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You already know the routine. You fall asleep fine, then wake up at 2 a.m. with your shirt stuck to your back and your pillowcase damp. So, you peel off a layer, flip the pillow, wait to cool down and hope you drift off again before the alarm.

If this sounds familiar, you have plenty of company. An Amerisleep survey found that 49% of Americans regularly wake up drenched in sweat. For women in menopause or perimenopause, sweating at night is often tied to hormonal shifts that make the body’s internal thermostat less predictable.

The good news is you don’t have to just power through it. Understanding what causes night sweats and what actually helps can make a real difference in how you sleep and how you show up the next day.

Why do menopause and perimenopause cause night sweats?

Shifting hormone levels during menopause and perimenopause can interfere with the body’s ability to regulate temperature. That interference triggers hot flashes, which often strike during sleep and lead to heavy night sweating.

A study published in Menopause found that women who rated their hot flashes as bothersome were nearly twice as likely to experience disrupted sleep compared to those without hot flashes.

Aging

How To Prevent Night Sweats: 7 Tips To Keep Cool and Sleep On

Waking up drenched, kicking off the covers, flipping the pillow to the cool side—if that sounds like your 3 a.m. reality, you’re far from alone. Up to 80 percent of menopausal women experience night sweats, and on average they can last about seven years, according to Lauren Streicher, MD, a clinical professor of obstetrics and […]

Can night sweats affect how I function during the day?

Yes. A 2021 study in the Journal of Patient-Reported Outcomes found that sleep disruption from menopause-related hot flashes carried over into waking hours. Women reported impacts on work productivity, concentration, mood, relationships and physical health.

If you’ve ever sat through a morning meeting running on broken sleep, this probably tracks.

How to stay cool while sleeping without running the AC all night

Sleep Foundation recommends starting with lightweight, breathable and moisture-wicking bedding and sleepwear. These help heat and sweat escape instead of trapping them against your skin.

A fan moves warm air away from the body. Keeping blinds closed during the day and opening windows once it cools off can lower bedroom temperature without touching the thermostat.

For more targeted relief, bed cooling systems let you sleep cool on your side of the bed without chilling the whole room. They’re worth considering if your partner runs cold or you want to cut back on AC costs.

What if my night sweats aren’t caused by hormones?

Menopause and perimenopause are among the most common reasons for night sweats in midlife women, but it’s not the only one. Cleveland Clinic notes that night sweats can also be connected to medications, anxiety, infections and other health conditions.

Obstructive sleep apnea is another possibility. A study in BMJ Open found that roughly one in three untreated OSA patients experienced frequent night sweats, about triple the rate in the comparison group. Treatment with PAP therapy brought those numbers down significantly.

Do night sweats actually hurt sleep quality?

They do. A review in the Journal of Physiological Anthropology found that heat exposure during sleep increases wakefulness while cutting into both deep sleep and REM sleep. Humid heat makes the effect even worse.

The BMJ Open study of sleep apnea patients also linked frequent night sweating to insomnia symptoms, trouble falling asleep and excessive daytime sleepiness.

Aging

Tired of Waking up Drenched in Sweat? Here’s How To Stop Night Sweats

Waking up in the middle of the night flushed and drenched with sweat is, unfortunately, one of the most common symptoms of menopause. If you’re roused from your slumber while sweating at night, there are lots of things you can do to get relief. Read on for tips on how to stop night sweats in […]

When should I talk to my doctor about night sweats?

If your symptoms have lasted more than a week or they’re getting worse, it’s worth raising with your doctor. That’s especially important if you’re also noticing fever, unexplained weight loss or swollen lymph nodes.

Colleen Clayton, MD, a family medicine physician, told Cleveland Clinic: “There are enough causes that I recommend getting evaluated if your symptoms last more than a week. You deserve a good night’s rest, both for your own peace of mind and for your overall health.”

What should I do when I wake up drenched in sweat?

Keep dry, breathable sleepwear and a spare pillowcase within reach. Swapping into something dry and shifting to a cool section of the bed can help you cool down faster without fully waking up.

Managing moisture matters as much as managing heat. Damp fabric stays uncomfortable long after your body temperature drops, which makes falling back asleep harder than it needs to be.

If you’re waking up drenched regularly, a bed cooling system can help keep your temperature steady through the night so you’re less likely to wake up soaked in the first place.

If forgetting a name or walking into a room and blanking on why keeps you up at night, you’re in good company. Nearly 80 percent of people worry about developing dementia, according to the World Alzheimer Report 2019. The reassuring news? Research shows a handful of everyday choices can meaningfully protect your brain, no expensive supplements or complicated programs required. So if you’re wondering “How do I prevent Alzheimer’s,” here’s what doctors want you to know. Plus learn the difference between Alzheimer’s and dementia and the early symptoms you shouldn’t ignore.

Alzheimer’s disease vs. dementia

First things first: Alzheimer’s and dementia aren’t interchangeable terms. “Dementia is not a specific disease. Instead, it’s an umbrella term used to describe a range of symptoms that affect cognition and behavior,” explains Michael McGrath, MD, chief clinical officer and medical director at The Ohana Hawaii.

Alzheimer’s is the most common form of dementia, responsible for about 60 to 80 percent of cases. “Alzheimer’s is partly caused by a buildup of tau and amyloid proteins in the brain,” Dr. McGrath explains. “This causes the brain cells to die over time, resulting in cognitive decline.” It typically develops in adults 65 and older and progresses gradually.

Other types of dementia include Lewy body dementia (which affects thinking, mood and movement, often causing visual hallucinations), frontotemporal dementia (which impacts personality, behavior and language, and made headlines with Bruce Willis’s diagnosis) and vascular dementia (caused by impaired blood flow to the brain, often after a stroke).

Aging

Is Dementia Hereditary? It Can Be—Here’s How to Reduce Your Risk

We know that lifestyle plays a key role in our health, but the influence of our genetics shouldn’t be dismissed. That’s why it’s so important to understand your family’s health history and whether you may be predisposed to certain conditions. If a parent or grandparent has been diagnosed with a neurodegenerative disease, for example, you […]

Early Alzheimer’s symptoms to watch for

The first signs of Alzheimer’s are usually progressive memory loss, plus changes in orientation, comprehension, recognition and thought processes, according to Courtney Scott, MD, medical director at Momentous Recovery Group.

But how do you tell everyday forgetfulness from something more serious? “Normal aging is slower, not worse,” says Jordan Weiss, PhD, assistant professor at NYU Grossman School of Medicine. “A name takes a beat longer to surface. You walk into a room and briefly forget why.”

Dementia is different. “It’s forgetting an entire conversation, not just the name of the person you had it with. Getting lost on a street you’ve driven for 20 years,” Weiss says. “The clearest signal is when the people around you notice the changes before you do.”

How do I prevent Alzheimer’s? 4 habits that help

There’s no way to fully prevent Alzheimer’s, but new research points to a few healthy lifestyle habits that can help reduce the risk—even if you carry the APOE4 gene, which increases the risk of developing dementia.

Take a walk

A recent PLOS One study of more than 2.8 million people found that getting 150 minutes of exercise per week (about 22 minutes a day) was linked to a 25 percent lower risk of dementia.

“Exercise is one of the most powerful interventions we have for the aging brain,” says Weiss. “It increases blood flow, delivering more oxygen and nutrients to brain cells. It raises a molecule called brain-derived neurotrophic factor (BDNF), which acts like fertilizer for neurons.” Research presented at the Alzheimer’s Association International Conference showed women who walked more experienced an 8.5 percent increase in cognitive performance among APOE4 carriers—all the more reason to stay physically active. 

Break up long stretches of sitting

The same PLOS One study found that sitting more than eight hours a day was tied to a 27 percent higher dementia risk. “Sitting for long stretches is not just the absence of exercise. It’s a physiological state of its own,” Weiss says. Paul E. Bendheim, MD, a board-certified neurologist and founder of BrainSavers, recommends brief activity breaks every 30 minutes to help reduce your risk of Alzheimer’s—even one to five minutes of light walking or standing makes a difference.

Protect your sleep

Sleeping less than seven hours a night was linked to an 18 percent higher dementia risk, while sleeping more than eight hours was tied to a 28 percent higher risk. “Sleep is when the brain does housekeeping that can’t happen during waking hours,” Weiss explains. During deep sleep, the brain flushes out metabolic waste, including the amyloid-beta protein that accumulates in Alzheimer’s. Aiming for seven to eight hours of quality rest is one of the most relaxing lifestyle choices to support better cognitive function.

Tip: Struggling with tossing and turning? Allergens—whether seasonal or from indoor triggers like pet dander—can lead to nasal congestion, postnasal drip and coughing that make sound sleep elusive. To help clear the air, switch on a HEPA air purifier like the Honeywell Allergen Plus HEPA Air Purifier, which captures up to 99.97 percent of airborne allergens and particles such as dust, pollen, pet dander, dust mite debris and smoke.

Aging

3 Easy Ways To Help Prevent Dementia and Keep Your Memory Sharp for Years

What if reducing your risk of developing dementia was simpler than you ever imagined? New research analyzing data from more than two million people has uncovered something remarkable: A few easy lifestyle tweaks could lower your dementia risk by up to 25 percent. No expensive supplements, no complicated programs, just simple changes that fit seamlessly […]

Try the MIND diet—and challenge your brain

The MIND diet—a hybrid of the Mediterranean diet and DASH plan—emphasizes vegetables, berries, whole grains, nuts and fish. A Journal of the American Medical Association study found that adults ages 60 to 79 who followed a structured lifestyle program including the MIND diet, exercise, brain games and social engagement saw significantly greater improvements in memory and thinking over two years. Cognitive training—whether computer-based brain games or puzzles with pencil and paper—also appears to slow decline, especially in APOE4 carriers.

The bottom line on how to prevent Alzheimer’s

While some Alzheimer’s risk factors are genetic, studies show taking control of what’s known as your “modifiable risk factors” can make a big difference in protecting your memory over time. “Be your own brain health quarterback,” says Dr. Bendheim. “You will feel better, you will be happier, you will have a healthier brain and body. It’s an insurance policy for healthy aging.”

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Menopause brings hormone shifts that quietly erode bone and muscle, and a growing number of women are strapping on weighted vests to push back. Doctors say the vests can help, but only with the right consistency.

What happens to bones during perimenopause and menopause?

Estrogen decline during perimenopause accelerates bone loss, and the drop-off can be steep. According to the Endocrine Society, up to 20% of bone loss can happen during these stages, and approximately one in 10 women over the age of 60 are affected by osteoporosis worldwide.

Menopause typically begins in a woman’s late 40s or early 50s and lasts about seven years, according to PennState Health. “Estrogen helps you build bones,” said Dr. Raliat Bashua, an obstetrician/gynecologist at Penn State Health Hampden Medical Center. “When your estrogen levels start fluctuating, you don’t maintain as much bone mass.” One in two postmenopausal women will have osteoporosis, the Endocrine Society added, and fractures are linked to decreased quality of life and increased mortality.

Wellness

How To Improve Bone Health After 50: A Doctor’s Simple Guide

Sure, we’ve all heard that the risk of developing osteoporosis (weak and brittle bones) increases with age. But the years around menopause are when many women begin losing bone mass faster than they can rebuild it, putting us at higher risk for painful breaks. Fortunately, knowing how to improve your bone health now can protect […]

How does a weighted vest support bone health during menopause?

Weighted vests add resistance to everyday movement, stimulating bones to grow denser and helping women build the muscle that midlife tends to strip away. “Adding a weighted vest to functional activities and exercise is a great way to stimulate your bones to grow stronger and denser, as well as increase resistance to functional movement patterns and improve overall muscle strength,” Lauren Geisbert, D.P.T., told Eating Well.

Dr. Mary Claire Haver, an OBGYN and author of The New York Times bestseller The New Menopause, has helped popularize the vests with her more than 2 million Instagram and TikTok followers. She told Fortune she owns six vests and wears one about an hour a day during Zoom calls, treadmill walks and household chores. “This is a gift to your future self to help keep your bones and muscles strong and even make them stronger, so that you’re more resilient to the effects of aging,” Haver said.

How long should you wear a weighted vest each day?

Start slow as to not overwork your body. “Start by using a weighted vest one to two times per week on familiar walks to allow your body to adapt without overloading your muscles or joints,” Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching, told Women’s Health.

Wearing it for hours at a stretch can backfire. “Prolonged use (several hours) can lead to joint strain, muscle fatigue and posture issues if the weight is too heavy or worn for too long, so it’s important to gradually introduce weight and duration to avoid overloading your body,” Pelc Graca said. Whatever routine you choose, stick with it. “You can’t just wear a weighted vest for a few months and then stop, because you’ll quickly lose that new bone,” Caroline K. Messer, MD, a double board-certified internist and endocrinologist in New York City, told Allure. “You have to pick something that’s actually realistic for your lifestyle.”

Why are weighted vests trending among women over 40?

The vests have taken off partly because doctors like Haver are urging patients to defend muscle and bone before serious loss sets in, and partly because attitudes toward midlife women’s health are shifting. “The muscle is something that the aging process chips away at, but it’s not inevitable,” Haver told Fortune, adding that “you have to work at it.”

The trend has critics too. Natalia Mehlman Petrzela, a historian, professor at The New School and author of Fit Nation, told 19th News that the pressure cuts both ways. “It feels a little bit like this Army of Women who are never allowed to stop working on their fitness, even when they’re going about their day,” she said. “The idea or the reality that we women who are already carrying so much are now carrying an extra burden to do all of that can sometimes feel, well, a little much.”

When you finally reach menopause, life doesn’t suddenly stop moving just because it has begun. Instead, you find a way to juggle family life, work and a never-ending to-do list all while battling hot flashes, brain fog and insomnia. Screen Actors Guild Award-winning Grey’s Anatomy actress Kate Walsh, 58, is no stranger to finding that balance, even while playing the beloved Dr. Addison Montgomery on the hit series. In an exclusive interview with Woman’s World, Walsh shared how she navigated early menopause while on Grey’s Anatomy, what she wants other women to know about menopause and why she partnered with Centrum to shift the conversation from anti-aging to healthy aging.

Kate Walsh experienced early menopause on ‘Grey’s Anatomy’ 

Despite playing a surgeon on Grey’s Anatomy and Private Practice, Walsh says it wasn’t her on-screen roles that taught her about menopause, but instead her own experience with it while playing the character.

“I went through early menopause,” Walsh told Woman’s World.  “Technically, it started when I was on Grey’s [Anatomy], and then it went into Private Practice and then they incorporated it into the storyline for Addison, as often happens when you’re on a show. That’s if you’re lucky enough to be on a show that has success, and then they’re like, ‘Oh, we’re storylines. Hey, let’s take something out of your life.’”

“It was really difficult because even then, that was, gosh, almost 20 years ago [or] 18 years ago, and there wasn’t a lot of information still in the culture like there is now,” Walsh continued. “Now menopause is… let’s say menopause is having a moment. She’s the pretty girl at the dance. You know everyone’s aware of perimenopause and menopause, which is fabulous, but it doesn’t make it any less frustrating or challenging. My own experience with it was really how I got how I got aware of it. You’re like, welcome to some hot flashes and night sweats and sleeplessness and anxiety. Whew, bring it on.”

Wellness

Menopause Early or Later? That’s More Common Than You Think

As a society, we’re having more conversations about women’s health and all that comes with it, including key developmental stages like menopause. While some women may have been lucky to learn what’s going on with their bodies through education, friends or a medical provider who was intentional about sharing knowledge, many others don’t know much […]

What is early menopause?

You may be familiar with menopause, but if you’re wondering what experiencing early menopause refers to, Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician, offers some insight.

“Early menopause is menopause that occurs between ages 40 and 45,” says Dr. Cabeca. “When menopause occurs before age 40, we generally refer to it as premature menopause or primary ovarian insufficiency, depending on the circumstances.”

The menopause symptoms Kate Walsh missed 

While we’ve all heard about hot flashes and insomnia, that doesn’t necessarily mean we’ll recognize the symptoms in ourselves—especially if you start menopause earlier than expected. 

“Because I was also at a time where I was still getting like four or five hours’ sleep, and I was working crazy hours, it was kind of easily masked by my work schedule and the nature of the work that we’re doing— the emotional things and highs and lows,” says Walsh. “Not getting a lot of sleep was sort of my MO, and it wasn’t until after when I was like, ‘Oh, I need sleep.’” 

“So it was sort of masked for a while,” she continues. 

Why we don’t always recognize the signs of menopause

Dr. Cabeca says that Walsh’s experience of not recognizing menopause symptoms is not uncommon. “When women are juggling demanding careers, families, caregiving, travel or simply very busy lives, it can be incredibly easy to attribute menopause symptoms to stress,” Dr. Cabeca explains. “You assume the brain fog is because you’re overworked. You blame poor sleep on deadlines. You think the fatigue is because you’re doing too much or the weight changes are because you haven’t had time to exercise. Meanwhile, your hormones may be shifting underneath all of that.”

Walsh’s advice for women entering menopause? “Getting support, self-care, getting and being patient with yourself, honestly, maybe as basic as that sounds, and surrendering to it as opposed to, ‘I’ve got to fight this, I’ve got to stop this,’” says Walsh. “And this segues into why I wanted to partner with Centrum, because it’s about a holistic approach to aging and health, not just from the inside out, but really going, ‘Okay, we’re not going to stop this. We’re not going to turn aging back. We have to embrace where we are, and how can we do it in the most holistic, healthful way, both externally and internally?’”

Aging

Melinda French Gates, 61, Says It Took 3 Doctors To Diagnose Her Perimenopause

You think you’ve just entered the life stage you’ve heard so much about: perimenopause. Perhaps you’ve been experiencing symptoms like mood changes or difficulty concentrating, and you’re left wondering: Could this be perimenopause? If you’ve struggled to get a clear answer from your doctor, you’re not alone. In an interview on Healthful with Norah O’Donnell, […]

Walsh’s approach to healthy aging 

When it comes to menopause and aging, some messaging seems to center around anti-aging and preventing the inevitable, but Walsh takes a much more holistic approach. She shares that rather than following a strict, inflexible wellness regimen, she honors what her body needs. “I give myself permission to change my mind and change my schedule,” says Walsh. 

“If you’re like, ‘Oh, I didn’t get enough sleep last night. Even though I have that workout scheduled, I’m going to cancel it so I can sleep because that’s actually what my body needs,’ as opposed to pushing through, and that’s going to make me feel inflamed, cranky and have negative returns,” she says.

Flexibility and honoring where she’s at is also the approach she takes to healthy aging. To Walsh, healthy aging means “a lot of acceptance and surrender.”

“Also, I think it’s an important part of what we’re doing here,” she continues. “It’s storytelling. It’s like changing the narrative and talking about how it’s healthy to age. We’re lucky to age. Like, yay, we’re still here! And how do we do it as opposed to avoiding it or fighting it or stopping it or changing it? It’s like how do we embrace it and be mindful and enjoy it?”

The bottom line

While starting menopause may feel like stepping into the unknown, taking a page from Walsh’s book and embracing the blessing of aging while supporting your body through all its stages is a great place to start.

If you’ve ever forgotten why you walked into a room and felt a flicker of worry, you’re not alone. About 6.9 million Americans are living with Alzheimer’s disease, and one in nine adults 65 or older has been diagnosed. Here’s the encouraging news: Doctors now understand more than ever about the earliest Alzheimer’s symptoms, the everyday habits that may protect your brain and the treatments that can actually slow disease progression when caught early. Here’s what you need to know.

Subtle Alzheimer’s symptoms women often miss

We all forget a name or misplace our keys once in a while. That’s normal. What’s not typical is when those blips happen often—or when they come alongside other changes you can’t quite explain.

“Trouble communicating means repeating words, telling stories that are hard to follow and forgetting what you were talking about,” says Laura Korin, MD, MPH, medical director at One Medical and chief women’s health officer at Seek. Occasional slips aren’t cause for alarm, she notes, but a pattern—especially if it affects your ability to perform everyday tasks—is worth a doctor’s visit.

Other subtle symptoms of Alzheimer’s disease are easy to blame on stress, menopause or “just aging”:

• Increased irritability or a shorter temper
• New paranoia or suspicion of loved ones
• A stronger desire to be alone
• Personality shifts that don’t feel like you
• Depression or persistent low mood

Depression is a tricky one, Dr. Korin adds, because it can be a symptom of Alzheimer’s (the most common form of dementia) and a risk factor for developing it later. In actor Bruce Willis’s case, his wife Emma Heming Willis shared that a stutter turned out to be his earliest sign of a type of dementia known as frontotemporal dementia, or FTD.

Aging

New Test Shows 90% Accuracy in Diagnosing Early-Stage Dementia

Imagine a simple blood test that could reveal if you’re at risk for Alzheimer’s disease, years before symptoms become severe. A new study shows that this could be a reality. For those at risk of this type of dementia, this breakthrough test could mean an earlier and more accurate diagnosis. And if accurate blood tests […]

Who’s most at risk?

Some risk factors are simply out of our hands. Age is the biggest—between 65 and 70, about 1.5 percent of adults have Alzheimer’s, and that number climbs with each decade. If a parent or sibling has been diagnosed, your risk rises by about 30 percent. A serious head injury with more than 30 minutes of lost consciousness roughly doubles the risk.

But here’s the encouraging part: More than one-third of Alzheimer’s cases are linked to habits you can influence, according to the Lancet Commission on Dementia Prevention, Intervention and Care.

How you can help prevent Alzheimer’s disease

Doctors say what’s good for your heart is good for your brain. That means keeping blood pressure and blood sugar in a healthy range, not smoking and staying socially engaged. A few other small, doable changes add up in a big way:

• Have a cup of coffee. Research in BMJ found adults who drink three to four cups of caffeinated coffee daily have a lower risk of Alzheimer’s and cognitive decline.
• Take a 30-minute walk. Structured, repetitive exercise—a daily loop around the block three days a week—improves blood flow and slows cognitive decline.
• Eat more fatty fish. The omega-3 fatty acids in salmon, tuna and sardines help build brain and nerve cells. Aim for at least 8 oz. per week.
• Prioritize sleep. A review of 50 trials found that taking 3 mg of melatonin or less daily for six to 12 months was linked to improved cognitive function in those with Alzheimer’s disease.

The newest Alzheimer’s treatments—and why timing matters

Two FDA-approved medications for Alzeimer’s, donanemab (brand name Kisunla) and lecanemab (brand name Leqembi), are giving families real hope. Both are anti-amyloid therapies that help clear the sticky beta-amyloid protein buildup believed to fuel memory loss.

“When you look at before-and-after of amyloid brain scans, amyloid is high and then it essentially goes completely away after treatment,” Brent Forester, MD, psychiatrist-in-chief at Tufts Medical Center.

The catch? These IV infusions work best in early stages—mild cognitive impairment or very mild dementia—before daily quality of life is significantly affected. That’s why Dr. Forester urges women not to wait if something feels off or you suspect you might be experiencing Alzheimer’s symptoms. “It’s really important to talk to your doctor right away and ask what could be helpful. Don’t be afraid,” he reiterates. 

And in welcome news, researchers are close to developing a simple blood test that could potentially catch Alzheimer’s early and track how well treatment is working. New drugs targeting inflammation, oxidative stress and tangled brain proteins are moving through clinical trials too.

Aging

6 Early Signs of Dementia Doctors Urge Women Not To Ignore

While occasionally forgetting where you put your keys or not remembering something on your to-do list happens to all of us, frequent memory lapses may be an early sign of dementia, especially in women, where symptoms are often mistaken for normal aging. But experts say you don’t want to dismiss these changes as just part […]

What to do if you notice Alzheimer’s symptoms

If you or a loved one is experiencing memory or mood changes, book an appointment with your primary care doctor or ask for a referral to a neurologist or geriatric psychiatrist. Alzheimer’s disease diagnosis typically involves memory and thinking tests, blood work to rule out conditions like thyroid issues, a mental health screening and brain imaging.

The most important step is the first one—starting the conversation. With earlier detection, healthier daily habits and treatments that are finally moving the needle, there’s more reason than ever to feel hopeful about your brain health.

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If you’ve ever walked into a room and forgotten why, you know the little flicker of worry that follows. You’re not alone—and here’s the good news: While dementia isn’t 100 percent preventable, top doctors say the choices you make every day can meaningfully lower your risk. Learning how to avoid dementia doesn’t require a life overhaul. It starts with a few small, doable habits.

What is dementia?

“Dementia is a decline in one’s thinking abilities that interferes with daily activities,” explains neurologist Judith Heidebrink, MD, a research professor of Alzheimer’s disease at the University of Michigan. Alzheimer’s disease is the most common form, but vascular dementia, Huntington’s and Parkinson’s-related dementia also fall under the umbrella.

Common symptoms include memory loss—like forgetting appointments or familiar driving routes—along with trouble communicating and changes in reasoning. Aging is the biggest risk factor (your odds roughly double every five years between ages 65 and 90), and family history matters too. But here’s the encouraging part: A Lancet study estimated that 45 percent of dementia cases could be prevented or delayed by addressing lifestyle factors.

Aging

4 Reader-Favorite Habits That Keep Your Mind Sharp (Experts Approve!)

No matter your age, your lifestyle influences your mental longevity. And a healthy lifestyle—one that includes study-proven ways to protect your brain health—may help lower your risk of developing dementia or memory loss over time. So, how can you keep your mind sharp for years to come? We asked Woman’s World readers to share their […]

How to avoid dementia: 8 habits that really work

When it comes to how to avoid dementia, there are simple prevention strategies that can make a big difference. Some of your best options:

Move, even in short bursts

Aerobic exercise boosts oxygen flow to your brain. A study from the Johns Hopkins Bloomberg School of Public Health found that just 35 minutes of moderate exercise a week was linked to a 41 percent lower dementia risk. Bump that to 140 minutes—about 20 minutes a day—and you’ll see a 69 percent reduction, research shows. “There’s lots of evidence that shows breaking up a 30-minute workout into three 10-minute intervals gives you just as many benefits,” says Harvard-trained neurologist Andrew E. Budson, MD, of Boston University. 

Bonus: Staying physically active helps bring down high blood pressure, another risk factor for dementia.

Eat the Mediterranean way

“A menu which includes fish, olive oil, fruits, vegetables, nuts, beans and whole grains has been shown to decrease the risk of Alzheimer’s,” Dr. Budson says. The MIND diet—a hybrid of Mediterranean and DASH—lowers dementia risk by nine percent. Almonds deliver brain-protecting vitamin E, leafy greens supply folate and B6, black beans offer memory-supporting B vitamins, and about half a tablespoon of olive oil daily can reduce the risk of dementia, experts say. Try to limit red meat, full-fat dairy and alcohol.

Stay socially connected

“Social interaction is one of the most important kinds of brain stimulation there is,” Dr. Budson says. One Japanese study showed that people who were more socially isolated actually saw a shrinkage of their brain. And a study in Nature Aging suggests staying socially active in mid- and late-life is linked to up to a 50 percent lower dementia risk. Call a friend, join a bridge group or schedule that coffee date to stay socially connected while protecting your brain health.

Challenge your brain daily

Skipping the trendy digital brain games and picking up an old-fashioned crossword can help you avoid dementia. In one recent study, the maker of digital memory games pitted their product against crossword puzzles—and the crosswords won. “The clues are always different, and the words link together in new ways,” Dr. Budson explains. Reading novels aloud to grandkids and turning off the GPS to explore a new route also give your neurons a workout.

Protect your hearing

An estimated seven percent of dementia cases could be prevented if people addressed hearing loss with hearing aids, Dr. Budson says. Wear earplugs when mowing the lawn or attending a loud concert, and get your hearing checked regularly. (Learn more about the link between hearing loss and dementia.)

Prioritize sleep—and screen for sleep apnea

“One of the biggest risk factors for Alzheimer’s that is both under-diagnosed and under-addressed is sleep apnea,” says Dale Bredesen, MD, an internationally recognized expert in neurodegenerative disease. Aim for seven hours a night. If you snore loudly or wake up unrefreshed, talk to your doctor about getting screened for sleep apnea.

Aging

Is Dementia Hereditary? It Can Be—Here’s How to Reduce Your Risk

We know that lifestyle plays a key role in our health, but the influence of our genetics shouldn’t be dismissed. That’s why it’s so important to understand your family’s health history and whether you may be predisposed to certain conditions. If a parent or grandparent has been diagnosed with a neurodegenerative disease, for example, you […]

Check your vitamin levels

Skip pricey memory supplements promising to reduce your risk of developing dementia—the Federal Trade Commission has sued the maker of Prevagen for false claims, Dr. Budson notes. Instead, ask your doctor to check vitamin B12 and vitamin D, since low levels are linked to cognitive problems in the long term.

Mind your mouth

Gingivitis can trigger brain inflammation, so keep up with regular brushing, flossing and cleanings. An electric toothbrush, such as the GuruNanda Butter on Gums Pressure Sensor Electric Toothbrush, can help deliver a more thorough cleaning. 

And if you have any pesky cold sore bumps, it’s worth getting them treated. A Taiwanese study found people who treated herpes cold sore outbreaks with antiviral creams had up to a 90 percent lower dementia risk, Dr. Bredesen says. 

How to avoid dementia: A gentle place to start

You don’t have to do everything at once. Pick one or two habits that feel doable this week—maybe a daily walk with a friend or trading your evening scroll for a crossword. Small steps, done consistently, add up to real protection for the brain you’ll need for all the good years ahead.

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Waking up drenched, kicking off the covers, flipping the pillow to the cool side—if that sounds like your 3 a.m. reality, you’re far from alone. Up to 80 percent of menopausal women experience night sweats, and on average they can last about seven years, according to Lauren Streicher, MD, a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine. But you don’t have to just ride it out. Here’s what’s really behind those middle-of-the-night flare-ups—and how to prevent night sweats from stealing another night of rest.

What causes night sweats?

“A night sweat is a hot flash that happens at night. There’s no difference except the time of the day it occurs,” Dr. Streicher explains.

The most common cause of night sweats traces back to shifting hormones. “There’s an area in the brain that acts as an internal thermostat, and if you’re not producing enough estrogen, this thermostat malfunctions,” she says. “Essentially, your body’s thermostat is broken, and it thinks it has to heat up when it doesn’t.”

Jacob Teitelbaum, MD, author of From Fatigued to Fantastic, adds that the hypothalamus—the brain’s “sleep center”—also manages automatic body functions. When it becomes unstable during menopause, it can lead to night sweats. In one study, 78 percent of postmenopausal women ages 54 to 65 reported experiencing night sweats.

Menopause isn’t the only driver behind these sleep-sapping episodes. Dr. Teitelbaum says low blood sugar and infections can also trigger night sweats. If yours don’t line up with midlife hormonal shifts, talk to your doctor to figure out what could be behind them and rule out any underlying health conditions.

Wellness

9 Sleep Hygiene Tips Helping Women Over 50 Finally Sleep Deeply

If a full night’s rest feels harder to come by these days, you’re not imagining it. For so many of us over 50, the deep, easy sleep of our younger years has slipped away—and hormones deserve much of the blame. The good news? A handful of small, doable habits can dramatically improve what’s known as […]

How to prevent night sweats: 6 proven tips

To prevent night sweats, give these expert-backed remedies a try.

Ask about hormone therapy

The first line of treatment for menopause symptoms related to changes in hormone levels is often hormone replacement therapy (HRT), now known as menopausal hormone therapy (MHT). “Hormone replacement therapy is statistically your most effective option and the quickest and most reliable path to symptom improvement,” says Mindy Goldman, MD, a clinical professor of obstetrics and gynecology at the University of California San Francisco. If HRT isn’t right for you, plenty of nonhormonal options exist—just ask your doctor what’s the best fit for your needs.

Try an S-equol supplement

“While about 90 percent of the supplements sold to help with hot flashes don’t do anything beyond a short term placebo effect, one supplement, S-equol, has been shown to help,” Dr. Streicher says. “S-equol has a similar molecular structure to estrogen, and is a good option for someone who wants to try a nonhormonal, over the counter option.” She notes it won’t erase severe symptoms, but it can make them milder and more tolerable.

Load up on plant-based foods

“Consuming foods high in phytoestrogens, plant compounds with structures similar to estrogen, may help diminish hot flashes,” Dr. Goldman says. Think flaxseeds, soybeans, edamame and dried fruits like dates, prunes and apricots. One study in Menopause found post-menopausal women who ate a low-fat, vegan diet including ½ cup of cooked soybeans daily for 12 weeks had a 79 percent decrease in hot flashes. Dr. Teitelbaum also recommends a handful of roasted edamame in the evening to help prevent night sweats.

Consider acupuncture

A study in BMJ Open found women who received acupuncture once a week for six weeks had a significant drop in daytime and nighttime hot flashes, overall sweating and menopause-related sleep issues—with results appearing as early as week three.

Practice paced breathing

Turns out a simple breathing technique can help prevent hot flashes naturally. A study in the Egyptian Journal of Health Care found postmenopausal women who practiced paced, diaphragmatic breathing for 15 minutes twice daily over three weeks experienced more than a 50 percent decrease in hot flash frequency and nearly 67 percent decrease in severity. One theory: Slower breathing eases the anxiety and stress that can raise body temperature.

Aging

Is Soy Good for Hot Flashes? Doctors Yes—and It Boosts Weight Loss Too

A gynecologist explains how to use soy to dramatically reduce the #1 symptom of menopause

Upgrade your bedding

Trade dense, memory foam pillows—which can trap heat—for a more breathable option that supports better airflow, such as the Purple DreamLayer Pillow made with a GelFlex Grid and MicroAir Foam.

Have stubborn night sweats that just won’t quit? Consider investing in a dual-zone cooling mattress topper like the Perfectly Snug Smart Topper. It automatically adjusts to your body temperature so you stay cool and comfortable all night, plus it has a cold burst mode to deliver  instant cooling air if night sweats do flare up. Bonus: It can also warm your bed in the winter if you’re ever feeling chilly. 

Try mindfulness or hypnosis

Mindfulness-based stress reduction can reduce vasomotor symptoms of menopause (such as hot flashes and night sweats) by as much as 67 percent, according to a study in the Journal of Clinical Psychology in Medical Settings. And clinical hypnosis—one of the few nonhormonal treatments the Menopause Society recommends—resulted in a 56 percent reduction in hot flashes after 12 weeks in one Menopause study.

Set your bedroom up to help prevent night sweats

Simple environmental tweaks go a long way. Keep the thermostat low, run a bedside or ceiling fan, tuck a cold pack under your pillow to flip during the night and keep a glass of cool water on the nightstand. Small changes, big difference—and a much better shot at sleeping straight through until morning.

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Roughly one-third of us will experience some degree of hearing loss by age 65, and that number climbs to 50 percent by our mid-70s, according to Harvard researchers. Fortunately, catching hearing loss symptoms early—and knowing exactly what to do about them—can protect your health for years to come. Keep reading for the sneaky warning signs you may have overlooked.

Common hearing loss symptoms

Hearing changes often creep in so gradually that we don’t notice. Many women simply create workarounds without realizing what’s happening, says Kara Houston, AuD, an audiologist with Rush University Medical Center. Common signs and symptoms of hearing loss include:

• Frequently asking people to repeat themselves
• Turning up the TV, phone or radio louder than you used to
• Struggling to hear from a distance or from behind
• Finding certain voices harder to understand than others
• Avoiding noisy restaurants because conversation feels like too much work
• Feeling frustrated—or noticing frustration from family—about missed words

Aging

Can Hearing Loss Be Reversed? What Works—Plus the Best Costco Hearing Aids

If you find yourself cranking up the TV, asking friends to repeat themselves or dreading noisy restaurants, you’re in good company. About one in three people between ages 65 and 75 have some type of hearing loss, according to the NIH. Which brings us to the question so many women are wondering: Can hearing loss […]

Sneaky hearing loss symptoms you might not expect

Some hearing loss symptoms show up in surprising ways, especially when only one ear is affected.

“The obvious symptom of unilateral hearing loss is that someone will struggle to hear out of one side,” says Patricia Gaffney, AuD, MPH, professor at Nova Southeastern University and a member of the American Academy of Audiology. “You might only notice this if you put your ear to the phone and can’t hear as well, or if you lay on a pillow with the affected ear up and notice it’s really quiet.”

Beyond that, Gaffney says to watch for these unexpected red flags:

• A feeling of fullness or clogging in the ear (called aural fullness)
• Ringing or buzzing (tinnitus)
• Dizziness or light-headedness

Note: Sudden hearing loss in one ear is a red flag that warrants a prompt visit to an ear, nose and throat (ENT) doctor.

Causes of hearing loss

Hearing loss has many culprits. Gaffney says the most common include earwax buildup, middle ear infections, otosclerosis (abnormal bone growth in the middle ear, which often becomes noticeable in women in their mid-30s), acoustic neuromas (benign tumors on the nerve connecting the ear to the brain) and sensorineural hearing loss—the kind linked to loud noise exposure, certain immune disorders and family history.

Age plays a role in common types of hearing loss too, as does diabetes. The stakes are higher than missed conversations or trouble understanding someone: Research from Johns Hopkins University shows hearing loss is linked to a greater risk of dementia. “Hearing loss and the risk of dementia seem in proportion to each other,” explains otologist Justin S. Golub, MD, of Columbia University Irving Medical Center.

Simple ways to treat hearing loss

The encouraging news? Small daily habits can make a real difference in improving your hearing health. Here’s what experts recommend.

Get a baseline hearing screening

“The number one thing people can do to protect their hearing is get a hearing screening,” says clinical audiologist Dawn Heiman, AuD. She suggests starting at age 40 so any changes can be tracked and addressed early.

Skip cotton swabs

Earwax blockage is one of the most common causes of muffled hearing. Heiman recommends over-the-counter ear drops made with hydrogen peroxide and mineral oil. Or try a home remedy from Heather Moday, MD: Place three to five drops of baby or mineral oil in the affected ear, wait 24 hours, then gently rinse with warm water from a bulb syringe.

Fill your plate with these foods

Sweet potatoes, carrots and other vitamin A–rich vegetables were linked to a 47 percent lower risk of hearing loss in a Journal of Nutrition, Health and Aging study. Fatty fish like tuna cut risk by 42 percent, thanks to omega-3s that boost blood flow to the inner ear. Magnesium-rich smoothie ingredients—yogurt, bananas, berries—help dilate blood vessels. And folate, found in beans, eggs and broccoli, was tied to a 20 percent lower risk of hearing loss in adults over 60.

Practice listening with background noise

A Harvard study found that chatting with a loved one while the TV plays softly helped older adults tune out white noise and improved hearing by 25 percent.

Protect against loud sounds

Pop in earplugs before using a blow-dryer, mowing the lawn or attending a concert where you’ll be listening to music at loud volumes. “You can make easy decisions like this today that will have a big impact on your hearing 20 years from now,” Dr. Golub says.

Aging

The Dementia and Hearing Loss Link: ‘Your Brain Is Working Overtime'

What if hearing loss and the risk of dementia were more closely linked than you thought? A new study in the Journal of Otolaryngology–Head and Neck Surgery found that certain middle-ear conditions—cholesteatoma (an abnormal skin growth) and eardrum perforation—both of which can lead to hearing, are linked to a higher risk of dementia. To better […]

Treat tinnitus

For people with hearing loss caused by tinnitus, 240 mg of ginkgo daily helped participants hear 40 percent more clearly in one German study (just check with your doctor first). 

Move your body

University of Florida researchers found that exercise dramatically slowed age-related hearing loss, likely by boosting blood flow to the inner ear.

When to consider hearing aids

If home strategies aren’t quite enough to manage symptoms of hearing loss, an audiologist can help you explore hearing aids, including affordable options starting around $1,000 per pair at Costco Hearing Aid Centers. The sooner you address changes, the better you’ll protect not just your hearing but your memory, mood and connection to the people you love.