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The power of peer support

In 2005, Valeria Chambers created&nbsp;<a target="_blank" href="https://www.healthequityresearch.org/bvr" class="editor-rtfLink" rel="noopener">Black Voices: Pathways 4 Recovery</a>, a peer support group for people of the African diaspora living in Roxbury, Massachusetts. This historic neighborhood is the heart of Black culture in Boston.
Chambers was one of the first people in Massachusetts to become a&nbsp;<a target="_blank" href="https://kivacenters.org/certified-peer-specialist/" class="editor-rtfLink" rel="noopener">certified peer specialist</a>, a person who is trained to share their experiences of healing with trauma, a mental health diagnosis, services, and support with others. Black Voices was a response to the need she saw for a safe space where people could talk about mental health, substance use, recovery, and "living Black in America."&nbsp;
"In the Black community, there's a propensity to keep just moving along," Chambers says. "The emotional scars, things going on in the home, the stress and pain that people are enduring, all gets swept into the back room."&nbsp;
Pre-pandemic, a typical Black Voices meeting would bring together 100 people &mdash; young people, elders, caregivers, providers, many Black women &mdash; for a peer-led community discussion about mental health.
The organization has evolved over the years and through the pandemic. Still, its goal remains the same: To increase access to trauma-informed, culturally competent mental health care for Black people in Massachusetts. Peer support &mdash; any organized support provided by and for people with mental health problems or illnesses &mdash; is one way to achieve that.
In North America and internationally, peer support services are gaining traction at a time when demand for health services is far outpacing supply, barriers to access are high, and the treatment needs of BIPOC and other historically marginalized groups aren't always met, especially people with lived experience of mental illness and substance use, survivors of gender-based violence, and trans youth.&nbsp;
<blockquote>
21 % of Black and African Americans reported having a mental illness, compared to 23.9% of non-Hispanic Whites. However, just 39% of Black and African Americans received mental health services compared to non-Hispanic Whites (52%).
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Source:&nbsp;<a target="_blank" href="https://www.samhsa.gov/data/report/2021-nsduh-annual-national-report" class="editor-rtfLink" rel="noopener">2021 National Survey on Drug Use and Health</a>
</blockquote>
Peer support advocates argue it is economical, personal, and practical compared with clinical care. There is also good evidence that peer support services are as effective as those delivered by non-peer professionals. Still, the availability of peer support varies across the United States and Canada, and implementation challenges persist.
So, what are the basics of peer support? How can it factor into recovery? What does it have to offer, and what are its limitations? And what should people know before turning to peer support? 
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/251a52ea_fd82_4884_aa48_4d26dfdeb9dc_109d2d8120.jpeg" alt="" width="1200" height="880" />References below.</div>
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<h2>Peer Support 101</h2>
Peer support is as old as humans. But its contemporary origins lie in the mutual aid societies of the 18th and 19th centuries. Established in Europe and North America by groups of individuals facing common challenges, such as workers, immigrants, or people with specific health conditions, mutual aid societies provided emotional and financial support to their members.
In the 20th century, movements such as Alcoholics Anonymous (AA), known for its 12-step model, gained prominence and served as a template for peer-led recovery programs. Then, later, in the 1970s, came the rise of the consumer mental health movement &mdash; a driving force behind peer support. At the time, large government mental institutions were closing down. Former patients, seeking autonomy, better services, and fundamental human rights, embraced new models of care.
Since then, the peer support model has become increasingly integrated into health systems worldwide. It has also been applied to a broad range of chronic conditions like heart disease and cancer, Parkinson's and multiple sclerosis, and to maternal and child health, including breastfeeding and post-partum depression. There are also peer support groups focused on: immigrant and migrant experiences; domestic violence; body image; eating disorders; race, racism, and identity; gender identity and expression; sexual health; victims of gang violence; and, grief.
Peer support refers to a relationship between individuals with similar lived experiences, such as shared mental health challenges or other common life circumstances, and who provide one another with emotional, social, or informational support.&nbsp;
<blockquote>
Peer Support
Any organized support provided by and for people with mental health problems or illnesses.&nbsp; &nbsp; Peer support is sometimes known as self-help, mutual aid, co-counselling or mutual support. These terms are all used for processes that bring people with shared experiences together in various structures: in groups, organizations, online and one-to-one.
&nbsp;
Source: Peer Support Canada
</blockquote>
It involves listening, sharing wisdom, strength and hope, and helping others tap into their unique strengths to heal. Peer support isn't a treatment but a recovery model.&nbsp;
"The whole purpose of peer support is to have a mutual relationship where people relate to one another in a give-and-take fashion. Actively listening, learning, and supporting one another," says Chambers. "The concept of having someone to walk alongside you and knowing you are not alone is so powerful."&nbsp;
Peer support can take many forms, including peer-led workshops, helplines staffed by trained peer supporters, and informal meetings between two individuals or a group of people with shared experiences.
Workplaces, schools, churches, and healthcare organizations are common peer-support settings. But over the years, Black Voices has held meetings in coffee shops and parks in the Boston area. (It also went virtual during the pandemic.) The choice of settings was deliberate because "many people in the community have had horrendous experiences with clinicians and feel very hurt by the medical system," Chambers says.&nbsp;
This is just one of the ways Chambers and her fellow researchers are adapting peer-led recovery programs to address aspects of shared identity like race, ethnicity, and culture that are often overlooked.&nbsp; &nbsp;
Black Voices, now state-wide, is informed by research conducted in partnership with the Black community.&nbsp;
"That was a really important step &ndash; the idea that people could have more of a say in what supports them and feels good to them," says Chambers, who is a senior researcher with the&nbsp;<a target="_blank" href="https://www.healthequityresearch.org/" class="editor-rtfLink" rel="noopener">Health Equity Lab</a>, an interdisciplinary group of researchers, clinicians, and community partners, at Cambridge Health Alliance/Harvard Medical School.
"Over and over, we've found people want to learn, grow, and heal with one another. They want to be engaged in a mutual give-and-take without judgment or hierarchy from which to fear further trauma. And they seek a process where their opinions, voices, and experiences are not just taken into account but are centered, valued, and respected," Chambers wrote in a Harvard Health&nbsp;<a target="_blank" href="https://www.health.harvard.edu/blog/black-peer-support-a-role-in-mental-health-recovery-2021040822340" class="editor-rtfLink" rel="noopener">blog post about Black Voices</a>.

<h2>Peer Support: Benefits and limitations</h2>
It is crucial to consider the strengths and limitations of peer support when accessing such services.&nbsp;
Researchers have studied peer support's impact on people transitioning from receiving peer support to being a peer supporter. They found it has&nbsp;<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312261/" class="editor-rtfLink" rel="noopener">profound benefits, especially for those with serious mental illness</a>. Sharing one's lived experience can&nbsp;<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/21900694/" class="editor-rtfLink" rel="noopener">cause a dramatic shift in a person's identity</a>, transforming them from being viewed &mdash; and viewing themselves &mdash; as a victim to someone with hope and opportunities ahead.
Chambers has experienced and witnessed that transformation firsthand among the certified peer specialists.&nbsp;
"One thing that helped the most is seeing others coming out the other side, knowing they were not alone, they were not broke, they were not to be feared. They could also see that it was possible to live after diagnosis: Live to have a family, to work, to go to school. And, even those who are not able to do that have found meaning in doing advocacy," says Chambers.
But what is the impact of peer support on recipients? Are interventions provided by peers as effective as those offered by non-peers? And what aspects of peer support are most important?
Studies and anecdotal evidence suggest that peer support services are as effective as services provided by non-peers. They can lead to positive outcomes for mental health, including improved&nbsp;<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/22654945/" class="editor-rtfLink" rel="noopener">engagement and well-being</a>, increased feelings of empowerment, improved self-esteem, enhanced coping skills, reduced feelings of isolation, and a greater sense of hope and resilience.&nbsp;
A report by the Mental Health Commission of Canada also found peer support led to reduced<a target="_blank" href="https://peersupportcanada.ca/wp-content/uploads/2022/07/MHCC_Making_the_Case_for_Peer_Support_2016_Eng.pdf" class="editor-rtfLink" rel="noopener">&nbsp;hospitalization rates, isolation, and symptom distress, and lower costs for the healthcare sector</a>.&nbsp;
However, not all peer support services are created equal. Their effectiveness can vary depending on factors such as group dynamics, the quality of facilitation, and the willingness of participants to engage actively.
Another factor is whether or not it is integrated with professional mental health services. A recent review article suggests that peer support may have the most significant impact when&nbsp;<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312261/" class="editor-rtfLink" rel="noopener">integrated into the healthcare system</a>, where it extends care into the community.&nbsp;
While a growing body of research supports the effectiveness of peer support, more studies are needed to better understand the specific impacts and mechanisms of peer support for mental health and other chronic illnesses.
After nearly two decades leading Black Voices, Chambers says one thing about peer support is clear: "There is so much more strength in the group as compared to one individual."

<h2>How to make the most of peer support</h2>
Before turning to peer support for mental health, there are several important factors a person should keep in mind to get the most from the experience.
Here are 10 tips to maximize the benefits of peer support:
<ol>
<li>View it as complementary care:&nbsp;Understand that peer support is not a substitute for professional mental health services. It complements but does not replace clinical care.</li>
<li>Set clear expectations:&nbsp;Clarify your goals and expectations for participating in peer support. What do you hope to gain from the experience? Setting clear intentions can help you focus your efforts.</li>
<li>Choose the right peer support group:&nbsp;Explore different options to find one that aligns with your specific needs and preferences. Consider the format (in-person, online), the focus (general mental health, specific condition), and the group's dynamics.</li>
<li>Be open and honest:&nbsp;Peer support relies on open and honest communication. Sharing your experiences, challenges, and feelings with the group can lead to more meaningful support and connections.</li>
<li>Practice active listening:&nbsp;Peer support is a two-way street. Be a good listener and offer support to others in the group. Active listening can foster a sense of community and mutual support.</li>
<li>Be patient:&nbsp;Healing and personal growth take time. Don't rush your progress; be patient with yourself as you navigate your mental health journey.</li>
<li>Stay committed and consistent:&nbsp;Consistency in attending peer support sessions can lead to more significant benefits over time. Make an effort to attend regularly and actively participate.</li>
<li>Learn from others:&nbsp;Peer support offers an opportunity to learn from the experiences and coping strategies of others. Be open to new perspectives and insights that may help you.</li>
<li>Practice self-care:&nbsp;Peer support can sometimes be emotionally taxing, so prioritize self-care. Engage in activities that promote your mental well-being, and don't hesitate to take breaks when needed.</li>
<li>Please seek professional help when needed:&nbsp;While peer support can be valuable, it may not be sufficient for addressing severe or urgent mental health concerns. Contact a mental health professional or crisis hotline immediately if you are in crisis or struggling with severe symptoms.</li>
</ol>
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Infographic references:
<ol>
<li><a href="https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project/newsletter/promising-practices/2022/pp-pg-feb-2022---immigrant-women-peer-support-prgm-eng-and-fr" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project/newsletter/promising-practices/2022/pp-pg-feb-2022---immigrant-women-peer-support-prgm-eng-and-fr&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw16gVoFFGKi4Smg0yV7EwVv" rel="noopener">"Immigrant Women&rsquo;s Peer Support Program, Immigrant Services Society of BC." CAMH, https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project/newsletter/promising-practices/2022/pp-pg-feb-2022---immigrant-women-peer-support-prgm-eng-and-fr</a>&nbsp;Accessed 25 September 2023</li>
<li><a href="https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project/newsletter/promising-practices/2022/pp-pg-feb-2022---immigrant-women-peer-support-prgm-eng-and-fr" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.camh.ca/en/professionals/professionals--projects/immigrant-and-refugee-mental-health-project/newsletter/promising-practices/2022/pp-pg-feb-2022---immigrant-women-peer-support-prgm-eng-and-fr&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw16gVoFFGKi4Smg0yV7EwVv" rel="noopener"></a><a href="https://www.hindawi.com/journals/jnd/2013/429171/" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.hindawi.com/journals/jnd/2013/429171/&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw2DG1g5O5MqERud33GqiCtw" rel="noopener">Louisa Ng, Bhasker Amatya, Fary Khan, "Outcomes of a Peer Support Program in Multiple Sclerosis in an Australian Community Cohort: A Prospective Study", Journal of Neurodegenerative Diseases, vol. 2013, Article ID 429171, 7 pages, 2013.</a></li>
<li><a href="https://www.hindawi.com/journals/jnd/2013/429171/" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.hindawi.com/journals/jnd/2013/429171/&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw2DG1g5O5MqERud33GqiCtw" rel="noopener"></a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9605247/" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9605247/&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw3dg_3aeJ0GGBF1WGiUq-72" rel="noopener">Law KH, Jackson B, Tan XH, Teague S, Krause A, Putter K, Du'cane M, Gibson L, Bulles KF, Barkin J, Dimmock JA. Strengthening Peer Mentoring Relationships for New Mothers: A Qualitative Analysis. J Clin Med. 2022 Oct 12;11(20):6009. doi: 10.3390/jcm11206009. PMID: 36294330; PMCID: PMC9605247.</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9605247/" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9605247/&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw3dg_3aeJ0GGBF1WGiUq-72" rel="noopener"></a><a href="https://www.sciencedirect.com/science/article/pii/S2667321523000483" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.sciencedirect.com/science/article/pii/S2667321523000483&amp;source=gmail&amp;ust=1695903828810000&amp;usg=AOvVaw1qo4Y84vwfGsqfA3hT3dBN" rel="noopener">Hannah Kia, K Kenney, Kinnon Ross MacKinnon, Alex Abramovich, Travis Salway, Olivier Ferlatte, Rod Knight, Grant Charles, Sheila K. Marshall,&nbsp;&ldquo;It saves lives&rdquo;: Peer support and resilience in transgender and gender diverse communities, SSM - Qualitative Research in Health,&nbsp;Volume 3,&nbsp;2023,&nbsp;100264.</a></li>
</ol>

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Stressed Out? Discover how stress impacts your brain (and what to do about it)

In the fast-paced and often demanding world we live in, stress has become an almost constant companion in our lives. But did you know that how we handle stress can significantly impact our brain health, particularly for women? Stress isn't just a fleeting discomfort; it's a potent force that can shape the architecture of our brains, influencing our cognitive abilities, emotional well-being, and even our overall health.
In this infographic, we look at impact of stress on the brain and its unique implications for women's brain health. Understanding and managing stress is one of the best ways to safeguard your cognitive function, emotional balance, and overall well-being.
<img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/f5dcc074_e8e9_4ed3_80e3_6f597daf6cdc_c650fbf49d.jpeg" alt="Infographic about stress, women, and the brain" width="1200" height="880" />
<h2> 10 Ways to manage your stress</h2>
There are evidence-based ways women can help manage stress. But remember, stress affects everyone different and it may take some experimentation to find the most effective methods for your unique needs.
<ol>
<li>
Regular exercise: Engaging in physical activity, such as aerobic exercises or <a href="https://wmnhealth.org/blog/qanda-what-yoga-can-do-for-the-brain/" target="_blank" rel="noopener">yoga</a>, can reduce stress hormones and stimulate the production of endorphins, which are natural mood lifters.
</li>
<li>
Mindfulness meditation: Mindfulness-based practices, like meditation and deep breathing exercises, have been shown to decrease stress, anxiety, and improve overall emotional well-being.
</li>
<li>
Social support: Maintaining strong <a href="https://wmnhealth.org/blog/try-these-5-tools-to-boost-your-social-connections/" target="_blank" rel="noopener">social connections</a> and seeking support from friends and family can buffer the effects of stress and provide emotional relief.
</li>
<li>
Restorative sleep: Prioritizing good sleep hygiene and ensuring adequate rest is crucial, as <a href="https://wmnhealth.org/blog/understanding-and-overcoming-insomnia-in-women/" target="_blank" rel="noopener">insufficient sleep</a> can exacerbate stress and negatively impact cognitive function.
</li>
<li>
Healthy diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide the nutrients needed to support both physical and mental health.
</li>
<li>
Time Management: Effective time management and setting realistic goals can help reduce the pressure and stress associated with a hectic schedule.
</li>
<li>
Engaging in relaxing hobbies: Pursuing hobbies or activities that bring joy and relaxation, such as reading, painting, or gardening, can be effective in managing stress.
</li>
<li>
Positive self-talk: Practicing positive self-talk and challenging <a href="https://discrimination.wmnhealth.org/blog/rumination-the-missing-link-between-discrimination-and-depression/" target="_blank" rel="noopener">negative thought patterns</a> can help reframe stressors in a healthier perspective.
</li>
<li>Setting boundaries: Learning to say "no" and establish boundaries in both personal and professional life can reduce the stress associated with overcommitment and <a href="https://wmnhealth.org/blog/women-and-burnout-at-work/" target="_blank" rel="noopener">prevent burnout</a>.</li>
<li>
Journaling: Keeping a stress journal to track stress triggers and emotions can provide insight and help develop effective coping strategies.
</li>
</ol>
Even when you are doing your best to manage it, stress can become overwhelming. Consult with a healthcare professional or therapist if you need guidance and support in managing stress effectively.
&nbsp;

Infographic references
<ol>
<li>Nicole C. Ferrara, Jaime E. Vantrease, Maxine K. Loh, Jolee A. Rosenkranz, J. Amiel Rosenkranz,&nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/B9780128151341000118" target="_blank" rel="noopener">Chapter 11 - Protect and harm: Effects of stress on the amygdala</a>,&nbsp;Editor(s): Janice H. Urban, J. Amiel Rosenkranz,&nbsp;Handbook of Behavioral Neuroscience,&nbsp;Elsevier,&nbsp;Volume 26,&nbsp;2020,&nbsp;Pages 241-274.</li>
<li>Bangasser DA, Valentino RJ. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3378920/" target="_blank" rel="noopener">Sex differences in molecular and cellular substrates of stress</a>. Cell Mol Neurobiol. 2012 Jul;32(5):709-23.&nbsp;</li>
<li>"<a href="https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health#references" target="_blank" rel="noopener">Stress and your health.</a>" Office of Women's Health, Department of Health and Human Services. (Accessed 15 September 2023)</li>
<li>Luo J, Beam CR &amp; Gatz, M. <a href="https://link.springer.com/article/10.1007/s11121-022-01385-1" target="_blank" rel="noopener">Is Stress an Overlooked Risk Factor for Dementia?</a> A Systematic Review from a Lifespan Developmental Perspective. Prev Sci 24, 936&ndash;949 (2023).&nbsp;</li>
</ol>

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6 Brain health rules to live by

If you&rsquo;re even a little bit health conscious, you&rsquo;ve probably heard the saying: &ldquo;Eat food. Not too much. Mostly plants.&rdquo;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
In an age of rigid diets and conflicting health advice, those &ldquo;food rules&rdquo; &mdash; popularized by author and journalist Michael Pollan &mdash; serve as a simple guide to healthy eating.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Did you know there are also simple rules for brain health? And the earlier you embrace them, the better? <span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Like Pollan&rsquo;s maxims, the brain health rules are practical and rooted in common sense and science. For example, in 2020,&nbsp;a global team of brain researchers identified <a href="https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext" target="_blank" rel="noopener">12 healthy lifestyle factors for dementia</a>&nbsp;that if followed would prevent or delay four out of 10 dementia cases. They include treating hypertension, quitting smoking, exercising regularly, avoiding excess alcohol, and maintaining social contact.&nbsp;And just this month, a different team pinpointed <a href="https://www.cam.ac.uk/research/news/healthy-lifestyle-can-help-prevent-depression-and-new-research-may-explain-why" target="_blank" rel="noopener">7 factors that cut a person's risk for depression</a>. They estimated that people who adhere to these healthy lifestyle factors could cut their depression risk by 57 percent.&nbsp; 
These healthy lifestyle factors can be distilled into the six pillars, or &ldquo;rules,&rdquo; of brain health. <span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
In this article, we share these simple rules, meant to help women at any age keep their brains thriving and reduce the risk of dementia, depression, and other conditions. We also offer research-backed tips on how to put these lessons into practice.&nbsp;
That's not to say that individual actions alone can prevent dementia and other neurological or mental health conditions. Society, the environment, and genetics also influence a person's risk of developing brain diseases. But lifestyle changes are a powerful salve &mdash; and complement other strategies to reduce the risk of mental and neurological conditions.
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<blockquote>
<h2 style="text-align: left;">6 Brain health rules<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;</h2>
<ol>
<li style="text-align: left;"> Engage your brain</li>
<li style="text-align: left;"> Stay socially engaged</li>
<li style="text-align: left;"> Manage stress</li>
<li style="text-align: left;"> Exercise regularly</li>
<li style="text-align: left;"> Get a good night&rsquo;s sleep</li>
<li style="text-align: left;"> Eat well</li>
</ol>
</blockquote>

<h2>1. Engage your brain</h2>
Learning is good for the brain. As you learn, your brain makes new connections and strengthens existing ones. This helps build &ldquo;cognitive reserve,&rdquo; the brain&rsquo;s ability to adapt to age- or disease-related changes. While all intellectual activities are beneficial, some&nbsp;appear to provide a better workout for your brain than others. In one study, activities such as using a computer, playing games, reading books, and doing crafts like knitting and woodworking were associated with a&nbsp;<a class="Hyperlink SCXW159987879 BCX4" href="https://neuro.psychiatryonline.org/doi/10.1176/jnp.23.2.jnp149?url_ver=Z39.88-2003&amp;rfr_id=ori:rid:crossref.org&amp;rfr_dat=cr_pub%20%200pubmed" target="_blank" rel="noopener">30 to 50 percent decrease in the chances of developing mild cognitive impairment</a>. Learning a new instrument or language is another way to exercise the brain.&nbsp;<span class="EOP SCXW159987879 BCX4" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<blockquote>
Tip: Take the <a href="https://standahead.org/challenge-results/" target="_blank" rel="noopener">Stand Ahead Challenge</a>, an annual awareness and fundraising campaign from the Women&rsquo;s Brain Health Initiative that encourages you to test your mental fitness and share the results. This year, try the Thumbs Up Challenge: Put your left thumb up and point to it with your right index finger, then switch 10 times.
</blockquote>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/4353ebe5_7c93_4b46_a348_724374da16a4_c15ab03064.jpeg" alt="Ask wmnHealth: What is brain training?" width="1200" height="880" /><a href="https://wmnhealth.org/blog/ask-wmnhealth-what-is-brain-training/" target="_blank" rel="noopener">Read more about brain training.</a></div>
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<h2>2. Stay socially engaged<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;</h2>
We often overlook the fact that social connections and belonging are fundamental human needs &mdash; as essential to life as food, water, and oxygen. Yet,&nbsp;<a href="https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf" target="_blank" rel="noopener">the U.S. Surgeon General recently declared a loneliness epidemic</a>&nbsp;and stressed that the absence of social connections has a profoundly negative impact on our psychological and physical health.
Here&rsquo;s what the science says: Social disconnection&nbsp;<a href="https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf" target="_blank" rel="noopener">increases the risk of many serious health conditions</a>, including heart disease, stroke, hypertension, <a href="https://wmnhealth.org/blog/what-is-dementia/" target="_blank" rel="noopener">dementia</a>, diabetes, depression, and <a href="https://wmnhealth.org/blog/anxiety-disorders-in-women/" target="_blank" rel="noopener">anxiety</a>. Furthermore, social isolation and loneliness&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/25910392/" target="_blank" rel="noopener">increase the risk for premature death by 29% and 26%, respectively</a>, and lacking social connection can increase the risk of premature death&nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598785/" target="_blank" rel="noopener">as much as smoking up to 15 cigarettes daily</a>.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<blockquote>
Tip: Need a little push? Talk to your healthcare provider about a <a href="https://wmnhealth.org/blog/transforming-healthcare-the-rise-of-social-prescriptions/" target="_blank" rel="noopener">social prescription</a> in which a health professional refers a patient to a community or cultural activity to bolster their mental and physical health.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;Plus, select a strategy below to cultivate belonging.
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<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/f7bf1e79_da07_4f0c_9b25_6626aa3733af_fbbee8f58a.jpeg" alt="Infographic on how to stay socially connected" width="1200" height="880" /></div>
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<h2>3. Manage stress</h2>
When you think about it, self-care is really about managing stress.&nbsp;
Decades of research have revealed the detrimental effects of chronic stress on the female brain, with evidence suggesting that stress hits women&rsquo;s brains differently and harder. Researchers recently pinpointed <a href="https://wis-wander.weizmann.ac.il/life-sciences/vive-la-diff&eacute;rence-brain-cells-males-and-females-respond-differently-chronic-stress" target="_blank" rel="noopener">how different cell types in the brain react to stress &mdash; and how the stress response differs between males and females</a>. Studying mice, the scientists found that a particular type of support cell in the brain was more susceptible to stress in females compared with male mice.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
That kind of research is adding to our existing understanding of stress and the brain, in which elevated cortisol levels, a hallmark of chronic stress, are known to impair <a href="https://wmnhealth.org/blog/ask-wmnhealth-what-is-neuroplasticity/" target="_blank" rel="noopener">neuroplasticity</a>, undermine the ability to think and remember, and&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/19496077/" target="_blank" rel="noopener">exacerbate mood disorders such as anxiety and depression</a>&nbsp;&mdash; conditions that are more prevalent among women. Stress can also disrupt sleep patterns, worsening the cognitive and emotional changes already brought on by stress.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
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Tip: Embrace self-care strategies that help you relieve stress, such as relaxation practices like belly breathing, mindfulness meditation, or <a href="https://wmnhealth.org/blog/qanda-what-yoga-can-do-for-the-brain/" target="_blank" rel="noopener">yoga</a>.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
</blockquote>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/72c107ad_d23b_4a46_ba4f_52b046a54562_313839551d.jpeg" alt="Infographic about stress and the brain" width="1200" height="880" />(View references.)</div>
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<h2>4. Exercise regularly</h2>
Physical inactivity heightens a person's risk for <a href="https://wmnhealth.org/blog/a-short-guide-to-alzheimers-disease-in-women/" target="_blank" rel="noopener">Alzheimer&rsquo;s</a> and contributes to about 13% of Alzheimer&rsquo;s cases worldwide. Conversely, frequent exercise reduces the risk for Alzheimer&rsquo;s disease and related dementias by improving cardiovascular and metabolic health and through direct effects on the brain. For example, studies in mice have shown that&nbsp;<a href="https://www.nih.gov/news-events/nih-research-matters/exercise-new-nerve-cell-growth-alzheimers-disease" target="_blank" rel="noopener">physical activity stimulates the growth of new nerve cells</a>&nbsp;and reduces memory problems. Exercise also&nbsp;<a href="https://www.sciencedaily.com/releases/2023/09/230908125947.htm" target="_blank" rel="noopener">reduces deposits of amyloid beta</a>, a protein that builds up in the brains of people with Alzheimer&rsquo;s disease, triggering inflammation and disrupting communication between brain cells.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<blockquote>
Tip: The U.S. Centers for Disease Control recommends adults get <a href="https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html#:~:text=Some%20benefits%20of%20physical%20activity,minutes%20of%20vigorous%2Dintensity%20activity." target="_blank" rel="noopener">at least 150 minutes of moderate-intensity physical activity weekly</a> or 75 minutes of vigorous-intensity activity for brain health. Consider yoga, which combines rhythmic breathing and movement and has been described as &ldquo;<a href="https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health" target="_blank" rel="noopener">weightlifting for the brain</a>&rdquo; because of its beneficial effects on brain function.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
</blockquote>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/c21f2fd1_f6ed_4564_840f_3433a79d6bba_2b573cac2e.jpeg" alt="" width="800" height="634" /><a href="https://wmnhealth.org/blog/qanda-what-yoga-can-do-for-the-brain/" target="_blank" rel="noopener">Read more about yoga and the brain (and view references)</a>.</div>
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<h2>5. Get a good night&rsquo;s sleep</h2>
Sleep is pivotal to preserving and optimizing brain health, particularly in women. Research has illuminated the relationship between sleep and cognitive function, highlighting sleep's indispensable role in consolidating memory, regulating emotions, and daily brain recovery. This connection is even more critical for women because hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can significantly impact sleep patterns and quality (see below). Adequate sleep also enhances <a href="https://wmnhealth.org/blog/ask-wmnhealth-what-is-neuroplasticity/" target="_blank" rel="noopener">neuroplasticity</a>, the brain&rsquo;s ability to modify itself, which helps protect against age-related cognitive decline and mood disorders that disproportionately affect women.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<blockquote>
Tip: Take naps. A new brain imaging study&nbsp;<a href="https://www.ucl.ac.uk/news/2023/jun/regular-napping-linked-larger-brain-volume" target="_blank" rel="noopener">found a link between napping and brain volume</a>&nbsp;and suggests that napping may help to preserve brain health by slowing the rate at which our brains shrink as we age.&nbsp;
</blockquote>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/f0af4027_3c5a_44ce_89db_819ac8259f64_ab27a98d31.jpeg" alt="Infographic about women and sleep across the lifespan" width="1200" height="880" /><a href="https://wmnhealth.org/blog/understanding-and-overcoming-insomnia-in-women/" target="_blank" rel="noopener">Read more about sleep and insomnia (and view references).</a></div>
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<h2>6. Eat well</h2>
You really can eat to protect your brain. Researchers have combined two well-known heart-healthy diets &mdash; Mediterranean and DASH &mdash; into one designed to maintain brain health as we age. Called the&nbsp;<a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/" target="_blank" rel="noopener">MIND diet</a>, it emphasizes foods like leafy green vegetables, berries, nuts, beans, whole grains, seafood, chicken, and olive oil. These foods are rich in vitamins and antioxidants known as carotenoids and flavonoids, which may protect the brain by reducing oxidative stress and inflammation. MIND also de-emphasizes red meat, butter, cheese, sweets, and fast food, which are high in saturated fats and sugar and increase the risk of cardiovascular disease.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Though it is labelled a diet, MIND is not prescriptive. Instead, it encourages people to eat more of some foods and less of others. In 2015, researchers found that the MIND diet could slow cognitive decline and lower Alzheimer&rsquo;s risk, even if the diet is not followed closely. A&nbsp;<a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2302368#:~:text=In%20a%20trial%20of%20the,with%20a%20mild%20caloric%20restriction." target="_blank" rel="noopener">recent clinical trial</a>&nbsp;&mdash; the first of its kind &mdash; cast doubt on MIND&rsquo;s ability to slow cognitive aging in people aged 65 and older, at least over a relatively short period (3 years). Still, experts say&nbsp;<a href="https://neurosciencenews.com/mind-diet-brain-health-23720/" target="_blank" rel="noopener">the diet is rich in foods that benefit brain health, and its impacts are likely to emerge over time</a>. Research is ongoing.&nbsp;<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<blockquote>
Tip: Add more of MIND&rsquo;s brain-healthy foods, such as chicken and fish, leafy greens and berries, to your diet while cutting back on red meat, butter, full-fat cheese, and sweets.<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
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What is brain health?

What's the first thing that comes to mind when you hear the term "brain health"?
I.Q.? Memory? It's not what you think.&nbsp;&nbsp;
Decades of scientific discovery tell us that brain health goes far beyond our mental powers and ability to remember. According to the&nbsp;<a class="editor-rtfLink" href="https://www.who.int/health-topics/brain-health#tab=tab_1" target="_blank" rel="noopener">World Health Organization (WHO)</a>, brain health is a state in which every individual can realize their abilities and optimize their cognitive, emotional, psychological and behavioral functioning to cope with life situations.&nbsp;
<blockquote>
Brain health is a state in which every individual can realize their abilities and optimize their cognitive, emotional, psychological and behavioral functioning to cope with life situations.&nbsp;
</blockquote>
This means we need to look beyond the traditional framing of brain health rooted in disorders and deficits and instead focus on skills like adaptability, creativity, and meaningful social connections that allow people to thrive.&nbsp;&nbsp;
Today,&nbsp;<a class="editor-rtfLink" href="https://jamanetwork.com/journals/jamaneurology/fullarticle/2772579" target="_blank" rel="noopener">in the U.S. alone</a>, almost 100 million people live with at least one brain condition, such as dementia, chronic pain, mood disorders, epilepsy, migraine, traumatic brain injury, or Parkinson's. Some of these conditions affect what we remember and think. Others lead to changes in how we move, our mood, or even a combination of these symptoms. And many of them &mdash; neurological conditions like Alzheimer's and mental health issues like depression and anxiety &mdash; disproportionately affect women.&nbsp;
The good news is that no body part is as plastic &mdash; malleable and capable of change &mdash; as the brain. The brain can generate new cells, reorganize neural pathways in response to experiences, create connections through learning, and adapt to challenges throughout our lives.&nbsp;&nbsp;
Ample evidence shows our lifestyle has a profound impact on brain health. This includes physical exercise, food and nutrition, sleep, social interaction, and stress management. This intricate relationship between lifestyle habits and brain health is a powerful tool that can help us lead fulfilling lives.&nbsp;&nbsp;
In this article, learn about the different components of brain health, which neurological and mental health conditions are prevalent among women, and resources that will give you the support you need.&nbsp;
<a href="#Neurological">What is neurological health?&nbsp;</a>
<a href="#Conditions">Common neurological conditions in women</a>
<a href="#mental">What is mental health?</a>
<a href="#Conditions2">Common mental health conditions in women</a>
<a href="#wmnHealth">A word from wmnHealth</a>

<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;"><img style="margin: 0px 10px;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/0f4f6141_9481_41f3_9a47_2c49f9f3868d_c33beef1f5.jpeg" alt="" width="1200" height="880" />Click to enlarge.</div>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column; line-height: 1.5;">&nbsp;</div>

<h2><a id="Neurological"></a>What is neurological health? &nbsp;</h2>
The term "neurological" comes from neurology, a branch of medicine that deals with the nervous system. You can think of the nervous system as the body's command center &mdash; a complex network of threadlike nerves that branches out to every tissue and organ, allowing for an exchange of signals between the brain and the rest of the body.&nbsp;&nbsp;
Billions of tiny nerve cells, called neurons, carry messages along this network of nerves, guiding the way we think, feel, and act. Sensory neurons, for example, transmit signals from the eyes, nose, ears, tongue, and skin to the brain. Motor neurons, on the other hand, carry signals from the brain to muscles. This vast communication network controls all bodily functions and plays an integral role in our overall health and well-being.&nbsp;&nbsp;
However, aging, trauma, stress, or illness can degrade the nervous system. These are the&nbsp;<a class="editor-rtfLink" href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/overview-of-nervous-system-disorders" target="_blank" rel="noopener">most common symptoms of a neurological condition</a>:&nbsp;&nbsp;
<ul>
<li>Tingling or loss of sensation&nbsp;</li>
<li>Loss of vision or double vision&nbsp;&nbsp;</li>
<li>Persistent headaches&nbsp;</li>
<li>Memory loss&nbsp;</li>
<li>Seizures or tremors&nbsp;&nbsp;</li>
<li>Language impairment (problems with expressing or comprehending thoughts)&nbsp;&nbsp;</li>
<li>Lack of coordination</li>
</ul>
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<h2><a id="Conditions"></a>Common neurological conditions among women&nbsp; &nbsp;</h2>
About&nbsp;<a class="editor-rtfLink" href="https://www.thelancet.com/pdfs/journals/laneur/PIIS1474-4422(23)00120-5.pdf" target="_blank" rel="noopener">1 in 3 people</a>&nbsp;develop a neurological condition during their lifetime. But, the risk factors, symptoms, and progression of many of these conditions look different in women. Understanding these sex- and gender-based differences can allow women to better advocate for their health and receive timely care.&nbsp;&nbsp;
&nbsp;
<h2>Alzheimer's disease&nbsp;&nbsp;</h2>
Twice as many women are living with Alzheimer's than men. This brain disorder leads to a progressive decline in memory, cognition, and learning when there's an abnormal buildup of proteins inside and around brain cells. The damaged cells die off, and the brain shrinks.&nbsp; &nbsp;
For decades, experts have attributed disproportionately higher rates of dementia in women to age. The latest research shows gender inequality is also a major risk factor for women.&nbsp;&nbsp;
🧠&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/why-gender-inequality-is-a-hidden-driver-of-dementia/" target="_blank" rel="noopener">Hear from experts what that means and how you can lower your risk</a>.&nbsp;&nbsp;
&nbsp;
<h2>Attention-deficit/hyperactivity disorder (ADHD)&nbsp;</h2>
Women with ADHD are more likely to report a history of depression and anxiety. This chronic neurological condition is characterized by imbalances in the function and structure of nerve cell networks responsible for relaying signals to and from the brain and the body.&nbsp;&nbsp;
🧠 Learn&nbsp;<a class="editor-rtfLink" href="https://discrimination.wmnhealth.org/blog/invisible-women-when-gender-bias-seeps-into-neuroscience/" target="_blank" rel="noopener">why women with ADHD are more likely to be misdiagnosed with other conditions and which organizations are leading the change</a>.&nbsp;&nbsp;
&nbsp;
<h2>Epilepsy&nbsp;&nbsp;</h2>
Many women with epilepsy have more seizures before or during their menstrual period. This is because hormones affect seizure frequency in about 30 percent of women with the condition.&nbsp;&nbsp;
This neurological condition is caused by uncontrolled bursts of electric activity in the brain. 
🧠 Learn about the&nbsp;<a class="editor-rtfLink" href="https://www.nhs.uk/conditions/epilepsy/" target="_blank" rel="noopener">symptoms and causes of epilepsy</a>&nbsp;and&nbsp;<a class="editor-rtfLink" href="https://www.epilepsy.com/stories/how-i-live-happy-and-healthy-life-epilepsy" target="_blank" rel="noopener">how to live a fulfilling life with it.</a>&nbsp;&nbsp;
&nbsp;
<h2>Migraines&nbsp;&nbsp;</h2>
Twenty percent of women experience migraines, which leads to throbbing pain on one side of the head. This type of acute pain is caused by a wave of activity by groups of excited brain cells called neurons. This triggers the release of chemicals like serotonin that narrow blood vessels.&nbsp;&nbsp;
Changes in the female sex hormone estrogen is a risk factor for migraines in women. 
🧠 Learn more from a panel of experts&nbsp;<a class="editor-rtfLink" href="https://americanmigrainefoundation.org/resource-library/migraine-womens-health-webinar/" target="_blank" rel="noopener">here</a>.&nbsp;&nbsp;
&nbsp;
<h2>Multiple Sclerosis (MS)&nbsp;</h2>
Women are three times more likely than men to be diagnosed with MS. This chronic neurological condition affects the brain, the spinal cord, and optical nerves when the coating the protects nerve fibers, called myelin, gets damaged.&nbsp;&nbsp;
This can lead to blurred vision, brain fog, depression, and challenges with movement and coordination. 
🧠 Learn more about&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/what-is-multiple-sclerosis/" target="_blank" rel="noopener">the science of MS</a>&nbsp;and its&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/the-overlooked-symptoms-of-multiple-sclerosis/" target="_blank" rel="noopener">overlooked symptoms in women</a>.&nbsp;
&nbsp;
<h2>Parkinson's disease&nbsp;</h2>
Millions of women worldwide are affected by Parkinson's. Yet, research has predominantly focused on men, and experts are still learning how the condition manifests in women.&nbsp;&nbsp;
This progressive neurological condition is caused by the degeneration of nerve cells in the part of the brain that controls movement. When these nerve cells are unable to produce dopamine, it can result in tremors, rigidity in muscles, and challenges with movement and coordination.&nbsp;&nbsp;
🧠 Learn more about the&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/what-is-parkinsons-disease/" target="_blank" rel="noopener">science of Parkinson's</a>,&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/qanda-living-with-parkinsons-disease/" target="_blank" rel="noopener">its symptoms in women, and how to live with the condition</a>.
&nbsp;&nbsp;

<h2><a id="mental"></a>What is mental health? &nbsp;</h2>
Just like neurological health, mental health is an equally important part of brain health and has a significant impact on women's quality of life.&nbsp;
According to the&nbsp;<a class="editor-rtfLink" href="https://www.cdc.gov/mentalhealth/learn/index.htm" target="_blank" rel="noopener">U.S. Centers for Disease Control and Prevention (CDC)</a>, mental health includes emotional, psychological, and social well-being. It also helps determine how we handle stress, make healthy choices, maintain good physical health, and develop meaningful relationships with others in our community.&nbsp;&nbsp;
Although good mental health often implies the absence of mental illness, mental health exists on a continuum that varies from one person to the next. This means people with mental illness can also experience periods of emotional, psychological, and social well-being. Likewise, a person without a mental illness can undergo life circumstances like working long hours or caregiving for a family member that could result in them experiencing a period of poor mental health. When that happens, these areas of the brain are most affected:&nbsp;&nbsp;
The amygdala&nbsp;is a small almond-shaped structure at the base of the brain, which is responsible for processing emotions, helping with memory storage, and kicking in the "fight-or-flight" response.&nbsp;<a class="editor-rtfLink" href="https://www.frontiersin.org/articles/10.3389/fnins.2018.00367/full#:~:text=stimuli%20into%20consideration.-,Conclusions,role%20in%20integrating%20sensory%20information." target="_blank" rel="noopener">Studies</a>&nbsp;have shown the amygdala can become hyperactive in stress-related mental health conditions, such as anxiety, depression, and post-traumatic stress disorder (PTSD).&nbsp;
The hippocampus&nbsp;is a region of the brain associated with learning and memory formation. It tends to shrink in instances of mental health conditions, and this loss of volume has functional implications like inability to concentrate and poor memory.&nbsp;&nbsp;
The prefrontal cortex&nbsp;is the brain's "personality center" that integrates environmental stimuli and past experiences. Shrinkage of the prefrontal cortex causes&nbsp;<a class="editor-rtfLink" href="https://www.ncbi.nlm.nih.gov/books/NBK499919/#:~:text=One%20of%20the%20last%20places,and%20then%20react%20to%20them." target="_blank" rel="noopener">loss of initiative, apathy, and behavior changes</a>.&nbsp;&nbsp;
These changes in the brain are linked with the following symptoms of poor mental health:&nbsp;&nbsp;
<ul>
<li>Problems with sleep&nbsp;&nbsp;</li>
<li>Persistent feelings of sadness or irritability&nbsp;&nbsp;</li>
<li>Changes in appetite&nbsp;&nbsp;</li>
<li>Changes in behavior&nbsp;&nbsp;</li>
<li>Inability to concentrate&nbsp;&nbsp;</li>
<li>Social withdrawal&nbsp;&nbsp;</li>
<li>Persistent headaches&nbsp;&nbsp;</li>
<li>Sensations of a tightened chest or racing heart&nbsp;&nbsp;</li>
<li>Digestive problems&nbsp;</li>
</ul>
&nbsp;

<h2><a id="Conditions2"></a>Common mental health conditions among women&nbsp;&nbsp;</h2>
About&nbsp;<a class="editor-rtfLink" href="https://www.womenshealth.gov/mental-health#:~:text=Good%20mental%20health%20is%20essential,such%20as%20depression%20or%20anxiety." target="_blank" rel="noopener">1 in 5 women</a>&nbsp;in the U.S. experience a mental health condition, which is three times higher than men. Biological differences between males and females, including the influence of sex hormones, are at play. But, social and economic disparities, such as sexism, racism, and unequal opportunities, create unique barriers for women that increase their likelihood of experiencing emotional, psychological, and financial hardship and decrease access to appropriate healthcare.&nbsp;
&nbsp;
<h2>Anxiety&nbsp;</h2>
Women are twice as likely than men to develop an anxiety disorder during their lifetime. This mental health condition is characterized by high levels of the stress hormone that kicks in the body's fight-or-flight response.&nbsp;
🧠 Take a deeper dive into the&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/en/blog/anxiety-disorders-in-women/" target="_blank" rel="noopener">causes and symptoms of anxiety disorders in women</a>, and learn about&nbsp;<a class="editor-rtfLink" href="https://discrimination.wmnhealth.org/blog/racism-and-anxiety-whats-the-connection/" target="_blank" rel="noopener">the surprising link between racism and anxiety</a>.&nbsp; 
&nbsp;
<h2>Depression&nbsp;</h2>
Women are twice as likely than men to experience depression during their lifetime. This mood disorder is linked with the amygdala becoming hyperactive, and the hippocampus and the prefrontal cortex shrinking.&nbsp;&nbsp;
These brain changes can lead to persistent feelings of sadness, loss of sleep and appetite, and changes in behavior and self-esteem.&nbsp;&nbsp;
🧠 If you or a loved one is experiencing these symptoms and have limited access to a psychiatrist, learn&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/mental-health-check-how-to-use-online-screening-tools-effectively/" target="_blank" rel="noopener">how to use an online screening tool</a>&nbsp;and&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/mental-health-check-how-to-choose-a-mental-health-app-thats-right-for-you/" target="_blank" rel="noopener">pick a mental health app that will allow you to get help faster</a>.&nbsp;&nbsp;
&nbsp;
<h2>Eating disorders&nbsp;&nbsp;</h2>
A shocking&nbsp;<a class="editor-rtfLink" href="https://sph.unc.edu/cphm/carolina-public-health-magazine-accelerate-fall-2008/survey-finds-disordered-eating-behaviors-among-three-out-of-four-american-women-fall-2008/#:~:text=According%20to%20the%20survey%3A,weigh%20interfere%20with%20their%20happiness." target="_blank" rel="noopener">65 percent of women</a>&nbsp;between the ages of 25 to 65 have disordered eating behaviors. These disorders alter the brain's reward response process, which reinforces behaviors like binge eating or undereating.&nbsp;&nbsp;
🧠 Learn about the&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/binge-eating-disorder-in-women/" target="_blank" rel="noopener">signs and symptoms of binge eating disorder in women</a>, and&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/the-hidden-struggle-midlife-eating-disorders-are-more-common-than-you-think/" target="_blank" rel="noopener">why eating disorders in midlife are more common that you think</a>.&nbsp;
&nbsp;
<h2>Insomnia&nbsp;&nbsp;</h2>
Women are twice as likely as men to say that they rarely or never wake up feeling well-rested. This underscores women's experience with insomnia, a sleep disorder that is linked with dysregulation of the body's sleep and wake mechanisms.&nbsp;&nbsp;
🧠 Learn about&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/understanding-and-overcoming-insomnia-in-women/" target="_blank" rel="noopener">the impact of insomnia on women's overall health and how to get better sleep at every age</a>.&nbsp; &nbsp;
&nbsp;
<h2>Post-traumatic stress disorder (PTSD)&nbsp;&nbsp;</h2>
Women experience PTSD at two to three times the rate than men. This psychological condition is characterized by a hyperactive amygdala that keeps the brain in a constant state of high alert.&nbsp;&nbsp;
🧠 Learn&nbsp;<a class="editor-rtfLink" href="https://discrimination.wmnhealth.org/blog/race-based-trauma-explained/" target="_blank" rel="noopener">how racial trauma mimics symptoms of PTSD and how to heal from it.</a>&nbsp;&nbsp;
&nbsp;

<h2><a id="wmnHealth"></a>A word from wmnHealth&nbsp;&nbsp;</h2>
Women's brain health is still understudied and underfunded. Still, whether it's research, technology, advocacy or policy, women are leading the charge to move the needle in the right direction. The best way to celebrate their efforts is to stay informed about your brain health and learn to put it first.&nbsp;&nbsp;
&nbsp;

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Women and the Workplace: How to prevent burnout

Women are excelling at work, breaking barriers, and achieving remarkable success. However, as they continue to juggle demanding careers, family responsibilities, and personal aspirations, the risk of burnout becomes a pressing concern. That's especially true in the post-COVID world. With the rise of hybrid and remote work arrangements, the issue of burnout has taken on a new dimension. How can women recognize burnout? How can they prevent it? And what special considerations should they make in the face of hybrid and remote work?
<h2>What is burnout?</h2>
Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress, often stemming from work-related demands but can also occur in other areas of life. The World Health Organization&nbsp;<a class="editor-rtfLink" href="https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases" target="_blank" rel="noopener">defines it as a syndrome "resulting from chronic workplace stress that has not been successfully managed</a>."&nbsp;
The hallmarks of burnout are:
<ul>
<li>A feeling of overwhelming fatigue.</li>
<li>A sense of detachment or cynicism about one's work or responsibilities.</li>
<li>A reduced sense of accomplishment or effectiveness.</li>
</ul>
Burnout can also show up in your body as headaches, insomnia, stomach problems, and compromised immune function.
Burnout typically occurs when individuals face chronic stressors, such as high workloads, unrealistic expectations, long hours, or a lack of control over their work. It can affect anyone, regardless of occupation or profession, and manifest differently in each person.
<img src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/8582a205_ff31_4d10_903a_f40c179f8dfb_c536afd029.jpeg" alt="Infographic about burnout" width="1000" height="733" />
(References below.)
<h2>How does burnout affect women?</h2>
Every year, Deloitte surveys women globally about their experiences in the workplace. Stress and burnout are common themes, though women reported some improvement in both in 2023. Still,&nbsp;<a class="editor-rtfLink" href="https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html" target="_blank" rel="noopener">46% of women in 2022 and 28% of women in 2023 said they felt burned out</a>.&nbsp;
Though burnout does not discriminate by gender, a complex interplay of societal, cultural, and workplace factors makes women more vulnerable to its effects. The Deloitte survey pinpointed a few:
Double burden of work:&nbsp;Many women continue to bear a significant portion of domestic responsibilities, including childcare and household chores. Furthermore, they often feel they need to support their partner's career. In fact,&nbsp;<a class="editor-rtfLink" href="https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html" target="_blank" rel="noopener">37% of women told Deloitte they needed to prioritize their partner's career over their own, mainly because their partner earns more</a>. Balancing their duties at home and work can increase stress and exhaustion.&nbsp;
Discrimination and microaggressions:&nbsp;Women may experience workplace&nbsp;<a class="editor-rtfLink" href="https://discrimination.wmnhealth.org/" target="_blank" rel="noopener">discrimination</a>&nbsp;or&nbsp;<a class="editor-rtfLink" href="https://discrimination.wmnhealth.org/en/microaggressions-what-they-are-and-how-to-address-them/" target="_blank" rel="noopener">microaggressions</a>, which can lead to stress and frustration. In the Deloitte survey,&nbsp;<a class="editor-rtfLink" href="https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html" target="_blank" rel="noopener">44% of women reported experiencing microaggressions or harassment in the workplace in the past year</a>. These experiences can erode self-esteem and contribute to burnout.
Lack of representation:&nbsp;Women may face isolation and lack of support in male-dominated work environments, which can exacerbate feelings of burnout. The absence of female role models or mentors can contribute to a sense of being undervalued or misunderstood.
Gendered expectations:&nbsp;Societal expectations often place additional pressure on women to be nurturing, empathetic, and accommodating. These expectations can make it challenging to assert boundaries and prioritize self-care.
Health and reproductive factors:&nbsp;Women's health concerns, such as menstrual cycles, pregnancy, and menopause, can introduce unique stressors. When Deloitte asked women about their health in the workplace,&nbsp;<a class="editor-rtfLink" href="https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html" target="_blank" rel="noopener">more than 40% of women who experienced health challenges related to menstruation said they worked through the pain and discomfort</a>. Discrimination or inadequate support on these issues can contribute to burnout.
Organizations and individuals need to work together to address burnout effectively among women to provide support systems and create environments that prioritize well-being, work-life balance, inclusivity, and gender equity. Flexible working opportunities &mdash; including the flexibility to work from home and around work hours &mdash; are crucial to managing or preventing burnout among women.&nbsp;
<h2>Isn't flexible work a good thing for women in the workplace?</h2>
Generally, yes. However, flexible work arrangements come with challenges that can impact employees' well-being. For example, the lines between work and personal life can blur in a remote or hybrid work environment. Women may also face distractions at home, such as childcare responsibilities or household chores, which can interfere with their ability to focus on work tasks and increase stress.
Remote work can sometimes lead to an expectation of constant availability, as employees may feel pressured to respond to emails or attend virtual meetings outside of regular working hours. This can result in an increased workload and less time for relaxation and personal activities.
In some cases, remote workers may feel overlooked for career advancement opportunities or promotions compared to their in-office counterparts. This perceived lack of recognition can lead to feelings of frustration and burnout. In the Deloitte Women @ Work survey,&nbsp;<a class="editor-rtfLink" href="https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html" target="_blank" rel="noopener">97% of respondents said that requesting or taking advantage of flexible working opportunities would negatively affect their likelihood of a promotion</a>.&nbsp;
<h2>How to prevent burnout?</h2>
It is possible to mitigate the risk of burnout, including in hybrid and remote work environments. But to do so, organizations and employees must proactively address workplace challenges affecting women. This can involve setting clear boundaries between work and personal life, promoting regular breaks, encouraging social interactions through virtual meetings or team-building activities, providing access to mental health support, and ensuring remote workers have the necessary resources and opportunities for career growth.
Here's a list of strategies:
&bull; Set boundaries:&nbsp;Establish clear boundaries between work and personal life, even in a hybrid or remote setting. Create designated workspaces and stick to a schedule to help separate your professional and personal responsibilities.
&bull; Prioritize self-care:&nbsp;Invest time in self-care routines, such as exercise,&nbsp;<a class="editor-rtfLink" href="https://wmnhealth.org/blog/qanda-what-yoga-can-do-for-the-brain/" target="_blank" rel="noopener">yoga</a>, meditation, and hobbies that bring you joy. These activities can help replenish your mental and emotional energy.
&bull; Delegate and ask for help:&nbsp;Don't hesitate to delegate tasks at work or seek assistance with household responsibilities. You don't have to carry the weight of everything on your own.
&bull; Effective time management:&nbsp;Use time management techniques like the Pomodoro method to maintain focus and prevent overworking. Take regular breaks to recharge.
&bull; Seek support:&nbsp;Discuss any challenges you face openly with your supervisor or HR department. They may be able to offer solutions or accommodations that can help alleviate stress.
&bull; Stay connected:&nbsp;In remote work situations, stay connected with your colleagues and supervisor. Regular communication can help you feel less isolated and more supported.
&bull; Regularly assess your goals:&nbsp;Take time to review your career goals and priorities. Are they aligned with your values and aspirations? Adjust to avoid feeling trapped in a job that no longer fulfills you.
&bull; Learn to say no:&nbsp;It's okay to decline additional responsibilities when already stretched thin. Saying no allows you to maintain a healthier work-life balance.
&bull; Professional development:&nbsp;Invest in your professional development to boost your confidence and job satisfaction. Seek opportunities for skill development and growth.
&bull; Celebrate achievements!&nbsp;Acknowledge and celebrate your achievements, no matter how small. This positive reinforcement can help combat burnout by reminding you of your successes.
&nbsp;
Infographic References:
1) <a href="https://www.apa.org/monitor/2022/01/special-burnout-stress" target="_blank" rel="noopener">APA 2022 Trends Report: Burnout and stress are everywhere</a>&nbsp;(Accessed August 2023)
2) Beauregard, N., et al., <a href="https://academic.oup.com/annweh/article/62/4/426/4870017" target="_blank" rel="noopener">Gendered Pathways to Burnout: Results from the SALVEO Study</a>. Annals of Work Exposures and Health, &nbsp;2018 May: 62(4): 426&ndash;437.&nbsp;
3) <a href="https://futureforum.com/research/future-forum-pulse-winter-2022-2023-snapshot/" target="_blank" rel="noopener">Future Forum Pulse: February 2023</a>&nbsp;(Accessed August 2023)
&nbsp;
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How to avoid microaggressions

Microaggressions are subtle, often unintentional acts or statements that convey negative or biased assumptions about marginalized groups. They are a form of discrimination. And they matter because they can cause harm and discomfort to others, especially people who hold more than one marginalized identity such as disabled women.
One study found the <a href="https://art.washington.edu/sites/art/files/documents/about/microaggressions_against_women_with_visible_and_invisible_disabilities.pdf">most frequent microaggressions experienced by disabled women</a> are:
<ul>
<li style="font-weight: 400;" aria-level="1">Someone downplays the effects of disability on their life</li>
<li style="font-weight: 400;" aria-level="1">Someone assumes they need help</li>
<li style="font-weight: 400;" aria-level="1">They are praised for doing almost anything</li>
<li style="font-weight: 400;" aria-level="1">Their right to equality is denied</li>
</ul>
The study also noted two other microaggressions experienced by disabled women: Their symptoms are sometimes not believed by medical professionals, and they are told they look too healthy or too pretty to have a disability.
How can you avoid committing microaggressions and using ableist language?
This infographic offers some general advice.
<img src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/c965d548_2e6d_4cc7_969c_525b60c88a25_fc552363f0.jpeg" alt="Infographic on how to avoid committing microaggresions" width="1200" height="880" /> 
Here are some additional tips on how to avoid committing disability microaggressions.&nbsp;Use them to examine the stereotypes and biases you may hold that can perpetuate discrimination and exclusion and create a more inclusive society that respects and values the experiences of everyone.
Educate yourself: Take the time to learn about different disabilities, their impact on individuals, and the language that is respectful and inclusive. The more you know, the better equipped you'll be to communicate effectively.
Listen actively: Pay attention to how people with disabilities describe themselves and their experiences. Respect their terminology and language choices, and avoid making assumptions.
Focus on abilities: Instead of defining someone solely by their disability, highlight their skills, talents, and achievements. Treat them as you would anyone else, recognizing their unique strengths.
Avoid unsolicited praise: While encouragement is well-intentioned, praising someone excessively for their daily actions can come across as patronizing. Treat individuals with disabilities with the same respect you would offer anyone else.
Respect privacy: Don't pry into someone's medical history or ask intrusive questions about their disability. Respect their privacy and only engage in such discussions if they initiate them.
Advocate for accessibility: Support initiatives that promote accessibility and inclusivity, whether it's in your workplace, community, or personal relationships.

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