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Mental Health Toolkit

<a href="https://www.who.int/campaigns/world-mental-health-day/2023" target="_blank" rel="noopener">World Mental Health Day</a> only comes around once a year, but that doesn&rsquo;t mean we should stop having conversations that destigmatize mental illness and help women flourish.&nbsp;
To keep those conversations going, we&rsquo;ve put together a toolkit that will empower you to make mental health a priority year-round. &nbsp;
Use this toolkit as a guide to support your mental health needs and share the love with others in your community. We hope it will inform, inspire, and ignite action on women&rsquo;s mental health.&nbsp;&nbsp;
(This article was updated on World Mental Health Day 2023.) 
<h2>How-to guides on taking care of your mental health needs &amp; showing up for others</h2>
This collection of articles offers targeted, science-backed advice that you can use to make mental health a priority in your everyday life. Whether it&rsquo;s talking about mental health or seeking help, we&rsquo;ve got it covered. &nbsp; &nbsp; <img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/0eaaff11_b4ea_4934_92e5_5ba4c7f1ef61_31dd52b839.jpeg" alt="" width="175" height="170" /><a href="https://wmnhealth.org/blog/mental-health-check-how-to-use-online-screening-tools-effectively/" target="_blank" rel="noopener">Mental Health Check: How to use online screening tools effectively</a> <span style="font-size: 18px;" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
Are you thinking about taking an online mental health screening test? Use this guide to learn how it can help you, the tests' benefits and limitations, and what to do with the results.   &nbsp;&nbsp; 
<img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/00ef8318_d78b_43b3_868a_3b820f73ad62_17eb384bb6.jpeg" alt="" width="175" height="175" /><a href="https://wmnhealth.org/blog/mental-health-check-how-to-choose-a-mental-health-app-thats-right-for-you/" target="_blank" rel="noopener">How to choose a mental health app that's right for you</a>&nbsp;
Navigate the overwhelming number of mental health apps available today by considering these important factors.&nbsp;
&nbsp;
 
<img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/3e1329fd_8f1a_4948_bb07_c50d3b1819f6_8ec08d7e8d.jpeg" alt="" width="175" height="175" /><a href="https://wmnhealth.org/blog/mental-health-check-how-to-respond-when-someone-talks-to-you-about-their-mental-health/" target="_blank" rel="noopener">How to respond when someone talks to you about their mental health</a>&nbsp;
Conversations around mental health are hard. Here&rsquo;s how to listen and support people experiencing mental health challenges. &nbsp;
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<h2>Women supporting women</h2>
We believe in the power of lived experience and community-driven solutions. This series of Q&amp;As features women leading the charge on mental health in their communities. &nbsp; <a href="https://wmnhealth.org/blog/this-medical-student-built-a-thriving-instagram-community-about-anxiety/" target="_blank" rel="noopener"><img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/1c83a161_53cd_40a6_ae57_9d8f9e3dcfe1_c4a96cd1b2.png" alt="" width="175" height="175" />This medical student built a thriving Instagram community about anxiety</a>&nbsp;
Carly Johnston, founder of the mental health-focused Instagram community, Healing the Anxious Mind, shares her story.&nbsp;&nbsp;
&nbsp;
&nbsp;
<img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/caa8b870_9cd8_4d55_884a_c4f4adc518ca_9d7df6e19a.png" alt="" width="175" height="175" /><a href="https://discrimination.wmnhealth.org/blog/qanda-nicole-kenney-on-the-healing-power-of-intergenerational-connection/" target="_blank" rel="noopener">Nicole Kenney on the healing power of intergenerational connection</a>&nbsp;
The social entrepreneur is helping Black women tap into the wisdom of their "aunties."
&nbsp;&nbsp;
<a href="https://discrimination.wmnhealth.org/blog/qanda-nicole-kenney-on-the-healing-power-of-intergenerational-connection/"></a><a href="https://discrimination.wmnhealth.org/blog/qanda-mental-health-entrepreneur-micheline-khan-on-what-culturally-competent-care-should-look-like/" target="_blank" rel="noopener"> <img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/da9405a4_35bb_43e9_ae9d_0faa054cac5d_fa7c6bbcc0.png" alt="" width="175" height="175" />Mental health entrepreneur Micheline Khan on what culturally competent care should look like</a>&nbsp;
She is behind the online platform Althea Therapy, which connects Black, Indigenous, and racialized people to mental health providers who understand their culture.
&nbsp;
<h2>Discrimination &amp; women&rsquo;s mental health&nbsp;</h2>
The gender gap in mental health can&rsquo;t be closed without taking a hard look at the toll of discrimination. With our <a href="https://discrimination.wmnhealth.org/">Discrimination &amp; Women&rsquo;s Mental Health Initiative</a>, we&rsquo;re investigating how racism, ableism, ageism, and weight bias affect women&rsquo;s mental health &mdash; and offering advice you can apply in your daily life. &nbsp; <a href="https://discrimination.wmnhealth.org/en/the-new-spectrum-of-mental-health-care/" target="_blank" rel="noopener"><img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/a96483a3_5d0a_4b2a_99d6_8f3d8fdfbe7a_2695027ff4.jpeg" alt="" width="175" height="175" />The New Spectrum of Mental Health Care</a>&nbsp; A new emphasis on culturally competent mental health care could be a game-changer for racialized women.
&nbsp;
 
<a href="https://discrimination.wmnhealth.org/blog/race-based-trauma-explained/" target="_blank" rel="noopener"><img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/60992ef8_7bc9_4226_ac55_c8eb7ec401a2_b835b516d1.jpeg" alt="" width="175" height="175" />Race-based trauma explained</a> &nbsp;
The definition of trauma is evolving to address the hidden toll of racism on health. Learn how to start your healing journey.  &nbsp;
&nbsp;
 
<a href="https://discrimination.wmnhealth.org/en/microaggressions-what-they-are-and-how-to-address-them/" target="_blank" rel="noopener"><img style="margin: 0px 10px; float: left;" src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/91761432_c99a_41c1_91e3_a8c35898b056_2d8ebbd9a0.png" alt="" width="175" height="175" />Microaggressions: What they are and how to address them</a> &nbsp;
Daily slights and dismissals known as microaggressions cause real psychological harm. Fortunately, there are effective ways to disarm them and protect your mental health. &nbsp;
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Join our study on <a href="https://discrimination.wmnhealth.org/#studies">Discrimination and Mental Health in Our Community</a>.

Want to find other ways to get involved?

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What is intergenerational trauma, and how do you find healing?  

<blockquote>
This article covers:
<ul>
<li>What is intergenerational trauma?</li>
<li>Who is most at risk for intergenerational trauma?</li>
<li>What is the biology of intergenerational trauma, and what are its health impacts?&nbsp;</li>
<li>How can you live with &mdash; and heal from &mdash; intergenerational trauma?</li>
</ul>
</blockquote>
Much of what our families pass down to us &mdash; culture, traditions, heirlooms, and a deep sense of belonging &mdash; is beautiful. But that&rsquo;s not all we inherit. Their pain, suffering, and trauma, quite literally, are also ours to bear. &nbsp; &nbsp; Inherited trauma, also known as intergenerational trauma, begins when a family member experiences one or a series of deeply painful and shocking events that result in long-term emotional, physical, and psychological distress. The difficulty of coping with this stress actually changes the way a person&rsquo;s genes function. &nbsp;&nbsp; &nbsp; But what makes intergenerational trauma even more insidious is the fact that these genetic changes get passed on to future generations. This creates a ripple effect that impacts the health and well-being of family members &mdash; and sometimes entire communities &mdash; for decades.&nbsp;
<blockquote>
&nbsp;Intergenerational Trauma &ldquo;Intergenerational trauma is expressed when the descendant of someone who experienced a&nbsp;traumatic event&nbsp;presents challenging emotional and behavioral reactions that are similar to their ancestor or relative."
 Source: American Psychological Association
</blockquote>
In the following article, we will explore the origins of intergenerational trauma and shed light on the potential for healing in the face of this inherited burden.
<h2>Who is most at risk for intergenerational trauma? </h2>
Though everyone is susceptible to intergenerational trauma, ethnic, racial, gender, and religious minorities face a much higher risk than other groups. This is because they&rsquo;re more likely to face a series of life-altering stressors, such as:
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1">Abandonment&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="2" data-aria-level="1">Physical, sexual, emotional, psychological, and substance abuse&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="3" data-aria-level="1">Chronic illness or serious injury&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Natural disaster&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="5" data-aria-level="1">War or genocide&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="6" data-aria-level="1">Slavery&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="7" data-aria-level="1">Immigration and forced migration&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="8" data-aria-level="1">Poverty and food insecurity&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="9" data-aria-level="1">Incarceration&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="10" data-aria-level="1">Oppression and discrimination&nbsp;</li>
</ul>
Indeed, much of the emerging research on intergenerational trauma and its downstream effects focuses on&nbsp;Holocaust survivors and their children and grandchildren, and on&nbsp;the intergenerational impacts of displacement and residential schools on Indigenous peoples of North America. Some researchers have also explored the multigenerational impacts of slavery and structural racism on African Americans, the Khmer Rouge killings on Cambodians, and the Rwandan genocide.&nbsp;&nbsp;

<h2>What is the biology of intergenerational trauma, and what are its health impacts?&nbsp;</h2>
Trauma leaves a deep mark on us. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/" target="_blank" rel="noopener">Studies</a> have shown long-term exposure to the primary stress hormone, cortisol, disrupts almost all body processes. The hormone is responsible for activating the brain&rsquo;s motivation and fear regions, putting the body in a fight-or-flight state, and slowing down functions that aren&rsquo;t essential for immediate survival. &nbsp; &nbsp; Typically, cortisol levels drop as soon as the perceived threat has passed. However, when people are exposed to constant stressors, the brain and body remain in that fight-or-flight state. This leads to an array of biological changes &mdash; some even on the genetic level. &nbsp; &nbsp; Specifically, a&nbsp;growing body of science says these <a href="https://pubmed.ncbi.nlm.nih.gov/32312110/" target="_blank" rel="noopener">stressors can lead to epigenetic changes</a> &mdash; special chemical marks that are added or removed from our genes as a result of our behaviors, experiences, and the environment. These chemical marks do not alter the DNA sequence; they change the way different proteins work in the body. &nbsp; &nbsp; Changes in the functions of these proteins have been linked with several health problems, including stress and mood disorders, cardiovascular disease, and chronic pain. &nbsp; &nbsp; But the consequences of these changes don&rsquo;t end there. They get passed down to family members for generations, allowing the trauma to manifest in different ways for decades &mdash; not only in the genes of a trauma survivor&rsquo;s children and grandchildren but also in their habits, coping mechanisms, and behavior patterns.&nbsp; &nbsp; Some common signs and symptoms that capture how intergenerational trauma can erode one&rsquo;s health include:<span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;
<ul>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1">Low self-esteem&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="2" data-aria-level="1">Shame&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="3" data-aria-level="1">Damaged cultural identity&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Emotional numbing and disassociation&nbsp;&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Post-traumatic stress disorder (PTSD): hypervigilance, memory loss, nightmares</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Irritability and difficulty with anger management</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Insomnia</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Anxiety: heart palpitations, upset stomach, hot flashes, feeling of dread</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Depression: isolation and withdrawal, recurring thoughts of death&nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Unresolved grief &nbsp;</li>
<li data-leveltext="" data-font="Symbol" data-listid="6" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="4" data-aria-level="1">Lack of trust in others&nbsp;&nbsp;</li>
</ul>

<h2>How can you live with &mdash; and heal from &mdash; intergenerational trauma?</h2>
The mental health of people from historically marginalized groups&nbsp;is&nbsp;vital&nbsp;for communities to thrive. However, due to structural barriers, many BIPOC individuals find themselves <a class="Hyperlink SCXW35385839 BCX4" href="https://discrimination.wmnhealth.org/blog/race-based-trauma-explained/" target="_blank" rel="noopener">bearing the burden of their ancestors&rsquo; pain.</a>&nbsp;Working through intergenerational trauma can offer them a path to healing while honoring the unique experiences of their family members.&nbsp; &nbsp; Here is some guidance on how to break the cycle of suffering in your family: &nbsp; &nbsp; Acknowledge the unresolved trauma: &nbsp; Having open and honest communication with family members &mdash; whether it&rsquo;s your parents or your children &mdash; can help you move beyond denial, confront the trauma, and develop mechanisms that help you respond to it in healthier ways. You can acknowledge the trauma you or your family members have endured by sharing your experiences, asking questions, and noticing patterns, beliefs, and narratives that are holding you back. &nbsp; &nbsp; Understand how the trauma is manifesting in your life with the help of a trauma-informed professional: &nbsp;&nbsp; Navigating complicated emotions is hard. There are professionals who understand the effects of trauma across different facets of our lives and can offer mental health care without triggering or re-traumatizing survivors. Additionally, finding a therapist who is <a class="Hyperlink SCXW35385839 BCX4" href="https://discrimination.wmnhealth.org/blog/qanda-mental-health-entrepreneur-micheline-khan-on-what-culturally-competent-care-should-look-like/" target="_blank" rel="noreferrer noopener">culturally competent</a> &mdash; someone who understands your needs, cultural values, and perspectives &mdash; will allow you to feel seen, understood, and heard. &nbsp; &nbsp; Heal the trauma by tapping into the support of those around you:&nbsp; Create a safe space to work on healing your trauma outside the therapist&rsquo;s office. This means surrounding yourself with <a class="Hyperlink SCXW35385839 BCX4" href="https://wmnhealth.org/blog/the-power-of-peer-support/" target="_blank" rel="noopener">friends and family members who can support your journey</a> and offer you the opportunity to develop and practice healthier coping skills in your everyday life. 
<h2>A word from wmnHealth: </h2>
Breaking the cycle of intergenerational trauma may not be easy, but it&rsquo;s worthwhile. During your healing journey, remember that intergenerational trauma looks different for everyone, and there&rsquo;s no set definition of &ldquo;healing.&rdquo; By acknowledging the trauma you&rsquo;ve inherited from your family and choosing to let it go, you can find ways to live with a story that is unique and complicated but also complete. Most important, you can then pass healing on to the next generation. <span class="EOP SCXW35385839 BCX4" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:259}">&nbsp;

Blog Banner - Indigenous brain health.jpg

Indigenous brain health: Closing the gap

The statistics are startling: As many as <a href="https://www.alz.org/help-support/resources/native-americans#:~:text=As%20many%20as%201%20in,projected%20to%20increase%20four%2Dfold." target="_blank" rel="noopener">1 in 3 Native American elders will develop dementia</a>. North of the 49th Parallel, in Canada, research shows that dementia rates are <a href="https://www.nccih.ca/docs/emerging/RPT-Alzheimer-Dementia-MacDonald-Ward-Halseth-EN.pdf" target="_blank" rel="noopener">34 percent higher in First Nations individuals than non-First Nations individuals</a> &mdash; and rates are rising quickly.&nbsp;
Unfortunately, dementia is just one of many brain health conditions that disproportionately affect Indigenous people around the world, including Native Americans and First Nations, Inuit, and M&eacute;tis. Traumatic brain injury, stroke, post-traumatic stress disorder (PSTD), depression, substance use disorders, and suicide are also more common among Indigenous people than their non-Indigenous peers.
This brain health gap is rooted in racism and colonization. Closing the gap requires dismantling the discriminatory policies and practices and systemic biases that continue to harm the health of Indigenous people. Among them is health research that has exploited, excluded, overlooked or misunderstood Indigenous people and their needs. 
Inclusive health research is part of the solution. It needs to be culturally safe and responsive, to be conducted in partnership with Indigenous people, and to integrate Indigenous values, beliefs, and understandings of brain health.&nbsp;
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; width: 1220px; display: inline-flex; flex-direction: column;"><img src="https://wmnhealthpublicfiles.blob.core.windows.net/publicfiles/MediaLibrary/a26b0815_b032_4bd9_b965_67cb9545cae2_d21ef2f69d.jpeg" alt="" width="1200" height="880" /> References below.</div>
<h2> Indigenous brain health resources</h2>
There are numerous initiatives underway to close the Indigenous brain health gap. Here are a few:
<a href="https://www.alz.org/media/Documents/healthy-brain-initiative-road-map-for-indian-country.pdf">The Healthy Brain Initiative (HBI) Road Map for Indian Country</a>:&nbsp;The United States developed the first-ever public health guide for Native Americans and Alaska Natives. Called <a href="https://www.alz.org/media/Documents/healthy-brain-initiative-road-map-for-indian-country.pdf">The Healthy Brain Initiative (HBI) Road Map for Indian Country</a> (PDF), it serves as a conversation starter for leaders to learn about dementia and start discussions in their communities. An updated road map will be released in 2024. The <a href="https://iasquared.org/">International Institute for Indigenous Aging</a>, a national hub for information on Alzheimer&rsquo;s disease and related dementias, and the <a href="https://memorykeepersmdt.com/">Memory Keepers Medical Discovery Team</a> at the Univesity of Minnesota consulted on the road map and are working to improve dementia outcomes in Indigenous and rural communities through collaborative research.&nbsp;&nbsp;
In Canada, the Alzheimer&rsquo;s Society has published a page of <a href="https://alzheimer.ca/en/about-dementia/indigenous-peoples-and-dementia">Indigenous dementia care tools</a>&nbsp;and the Native Women&rsquo;s Association of Canada runs <a href="https://nwac.ca/journal/dementia-research-update-supporting-a-circle-of-care">an aging and dementia program</a> that provides evidence-based and culturally appropriate support to Indigenous people living with dementia and their caregivers. In addition,&nbsp;the <a href="https://canadianbrain.ca/">Canadian Brain Research Strategy</a> is convening Indigenous Knowledge Holders to integrate Indigenous voices into neuroscience. 
Infographic references:
<div>
1. Peltier, C. (2018). <a href="https://journals.sagepub.com/doi/full/10.1177/1609406918812346" target="_blank" rel="noopener">An Application of Two-Eyed Seeing: Indigenous Research Methods With Participatory Action Research</a>. International Journal of Qualitative Methods.
2. <a href="https://memorykeepersmdt.com/wp-content/uploads/2023/07/MKMDT-Strategic-Plan-23-27-FINAL.pdf" target="_blank" rel="noopener">Strategic Plan 2023-2027</a>, Memory Keepers Medical Discovery Team. (Accessed September 30, 2023.)
3. Harding L, Marra C, Manohara V, Illes J. <a href="https://www.neurores.org/index.php/neurores/article/view/708" target="_blank" rel="noopener">Ways of Knowing of the Brain and Mind: A Scoping Review of the Literature About Global Indigenous Perspectives</a>. Journal of Neurology Research, North America, 12, Feb. 2022.&nbsp;
4. <a href="https://www.i-caare.ca" target="_blank" rel="noopener">Indigenous Cognition &amp; Aging Awareness Research Exchange</a> (Accessed September 30, 2023)&nbsp;<a href="https://www.i-caare.ca/cica" target="_blank" data-saferedirecturl="https://www.google.com/url?q=https://www.i-caare.ca/cica&amp;source=gmail&amp;ust=1696525539582000&amp;usg=AOvVaw2Fc0SqGuJG6KjRt9ZWNQ5q" rel="noopener"></a>
5. <a href="https://nwac.ca/policy/aging-and-dementia" target="_blank" rel="noopener">Aging and Dementia</a>, Native Women's Association of Canada (Accessed September 30, 2023)
</div>
&nbsp;

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The power of peer support

<blockquote>
This article covers:
<ul>
<li>What is peer support, and&nbsp;how is it used?</li>
<li>What is the history of peer support?</li>
<li>Peer support for mental health in the Black community</li>
<li>What are the benefits and limitations of peer support?</li>
<li>How can you make the most of peer support?</li>
</ul>
</blockquote>
What 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%).
&nbsp;
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" />Infographic by Cat Lau. References below.</div>
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px 10px; display: inline-flex; flex-direction: column;">&nbsp;</div>

<h2>What is peer support, and how is it used?</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: What are its 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 can you 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>
&nbsp;

<h2>Infographic references:</h2>
<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>

Basic Banner 9-2.jpg

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

<blockquote>
This article covers:
<ul>
<li>What is stress?</li>
<li>How does stress affect the brain?</li>
<li>How can you manage stress?</li>
</ul>
</blockquote>
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.
<div class="wysiwyg-img-caption-wrapper" style="margin: 0px; width: 1220px; display: inline-flex; flex-direction: column;"><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" />Infographic by Cat Lau. References below.</div>
<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>

Blog Banner - Brain Health Rules 2-3.jpg

6 Brain health rules to live by

<blockquote>
This article covers:
<ul>
<li>What are the 6 rules of brain health?
<ul>
<li>Engage the brain: What is brain training?</li>
<li>Stay socially connected: How do you cultivate connection and belonging?</li>
<li>Reduce stress: How does stress impact the brain?</li>
<li>Exercise regularly: What can yoga do for the brain?</li>
<li>Sleep plenty: What are the sex and gender differences in sleep health across the lifespan?</li>
<li>Eat well: What is the MIND diet?&nbsp;</li>
</ul>
</li>
</ul>
</blockquote>
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.
&nbsp;

<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>
&nbsp;

<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.
</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/f7bf1e79_da07_4f0c_9b25_6626aa3733af_fbbee8f58a.jpeg" alt="Infographic on how to stay socially connected" width="1200" height="880" /></div>
&nbsp;

<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;
<blockquote>
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>
&nbsp;

<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>
&nbsp;

<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>
&nbsp;

<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;
</blockquote>

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