Alzheimer's awareness month: simple steps to protect your brain health after 40

September is Alzheimer’s Awareness Month — a time to shine a light on a disease that touches so many families.

Maybe you’ve watched a parent, relative or friend face memory loss and the challenges of dementia. It can feel heartbreaking, frustrating and scary - and for many women over 40, it sparks a quiet question at the back of the mind:

“What can I do now to protect myself?”

My Mum’s dementia diagnosis in 2018 was most certainly a prompt for me to take stock of what I was doing for my health.

My Mum has a rare dementia called PPA (Primary Progressive Aphasia) and now she is unable to understand or communicate using language and is completely non-verbal. (Incidentally, it’s the same condition that Bruce Willis has been afflicted with.)

My Mum, still rocking her cool hair.

As a family, we’ve all had to come to terms with the fact we’ll never have a conversation again. I won’t be able to share my thoughts and ideas with her, tell jokes, or watch movies or share books we read. It shines a light on how important and integral communication is in our lives.

The devastation of Alzheimer’s, or any dementia diagnoses, spreads far beyond the individual. And with 1 in 3 people who are born today predicted to develop dementia in their lifetime, the race is on to find preventative measures and treatments that can halt this terrifying disease.

The truth is, while there’s no single magic bullet for preventing Alzheimer’s, science shows that the way we live today - what we eat, how we move, how we rest - has a powerful role to play in supporting long-term brain health.

The good news? Protecting your brain doesn’t have to mean a total lifestyle overhaul. Small, simple habits can build resilience over time, and many of them will boost your energy, mood, and confidence right now too.

What dementia teaches us about health

Low energy, brain fog, or forgetfulness in your 40s isn’t necessarily a sign of dementia - but they are signals worth paying attention to. Think of them as little nudges from your body asking for support.

When we look at dementia and Alzheimer’s, some common threads emerge in the research:

• Blood sugar balance plays a key role in protecting brain function.

• Inflammation in the body can affect the brain.

• Sleep and stress management are essential for memory and clarity.

So, the same foundations that help you feel energised and on form today are also the ones that help safeguard your brain for the future.

Simple steps for protecting brain health after 40

Here are a few practical ways you can support your brain health — without feeling overwhelmed or restricted:

• Fuel your brain with colour. Fill half your plate with colourful fruit and veg (think berries, leafy greens, tomatoes). These antioxidants help protect brain cells from damage.

• Balance your blood sugar. Start meals with protein, fibre or healthy fats to reduce glucose spikes (e.g. eggs and avocado at breakfast, or adding nuts to a snack). This steadier fuel keeps both your energy and your memory sharper.

• Prioritise sleep. Deep sleep is when your brain clears out “waste” — literally a nightly detox for your mind. Aim for 7–8 hours of total sleep, and set up a bedtime routine you actually enjoy to encourage quality sleep.

• Move in ways you love. Exercise increases blood flow to the brain and helps to build new neural connections. Whether it’s dancing, brisk walks, or a yoga class, it’s about consistency, not perfection. And don't forget to lift weights. Not only is it crucial to maintain muscle mass and bone density as we age, it could also lower your risk of dementia.

• Stay connected. Friendships, laughter, and meaningful conversations are powerful for brain health. They reduce stress, stimulate memory, and give life its spark. No matter how busy you are, it's crucial to make time for connection.

• Give your brain a challenge. Just as your muscles need exercise, so does your brain. Learn a new skill, tackle a crossword, or even switch up your daily routine — small mental stretches keep your brain flexible.

A personal note: hope and resilience

I know Alzheimer’s can feel like a heavy topic, especially if you’ve seen a loved one go through it. But I also want you to hear this: you are not powerless.

Every small, positive choice you make adds up — not just for your future self, but for the quality of your life today. Choosing a balanced meal, getting outside for a walk, or switching off your phone an hour earlier may seem simple, but over time, these habits weave a safety net for your brain and body.

And perhaps just as importantly — they remind you that health doesn’t have to mean restriction or punishment. It can mean joy, flavour, connection, and confidence.

Your September invitation

This Alzheimer’s Awareness Month, I invite you to take one small step for your brain health.

👉 Maybe that’s adding an extra serving of greens to your dinner.

👉 Maybe it’s calling a friend for a walk instead of another coffee.

👉 Or maybe it’s giving your sleep routine the same priority as your inbox.

Simple, sustainable steps build the strongest foundation.

Because brain health isn’t just about the future — it’s about feeling good in your skin right now.

If you're ready to uplevel your health as a woman over 40, you can explore how to work with me here.

Or for more insights on boosting energy, mastering hormones and building body confidence - WITHOUT sacrificing all the joys in life - jump on my email list here for regular, value packed content designed around you and real life.

with love,

Nancy