Women, Alzheimer's & Brain Health: What You Can Do Now | Tess Cheng, MS

In this episode of Wellness After 40, I'm joined by Tess Cheng, MS, health and wellness coach and author of Confident You, to discuss one of the topics many women worry about most as they age: brain health.

Women account for nearly two-thirds of Alzheimer's cases, but how much of our risk is genetic—and how much can be influenced by the choices we make every day?

Tess breaks down the difference between dementia and Alzheimer's disease, why women may be at greater risk, and the lifestyle habits that research suggests can help support long-term brain health.

In this conversation, we discuss:

• The difference between dementia and Alzheimer's disease
 • Why women face a higher risk of Alzheimer's
 • The connection between menopause, hormones, and brain health
 • The powerful role of exercise and movement
 • Why sleep is essential for memory and cognitive function
 • How stress, blood sugar, inflammation, nutrition, and alcohol affect the brain
 • Supplements that may support brain health
 • What family history really means for your risk
 • Simple habits you can start today to support healthy aging

If brain health has ever felt overwhelming or frightening, this episode offers practical, evidence-based strategies and a hopeful perspective on what we can do now to support our brains for the future.

Resources from Tess

🌐 Website: https://glowithtess.com/

📖 Confident You: https://amzn.to/4ae7Sbo

😴 Free Sleep Tracker: https://tinyurl.com/GWTSleepGuide

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Here's a startling fact. Experts now believe a significant number of dementia cases may be linked to risk factors we can actually influence. So what are they? And what should women over 40 be paying attention to now? That's exactly what we're exploring in today's episode. Let's get started. Welcome to Wellness After 40: Health, Goals, and Manifestation for Women, the podcast that empowers women in their 40s and beyond to embrace aging with vitality and purpose. I'm your host, Katie, an older millennial navigating wellness, personal growth, and the art of intentional living. Each week, we'll dive into the latest in exercise, nutrition, mental health, goal setting, as well as actionable steps for manifesting the life you want. We'll also explore the science behind women's health at Midlife and Beyond, along with conversations with experts to keep you thriving in your body, mind, and spirit. Whether you're focusing on achieving health goals, mastering your mental clarity, or transforming your life, this podcast will give you the tools to feel your best at every stage of life. Let's dive into the journey of not just surviving, but thriving after 40. Well, welcome to the podcast Wellness After 40. I am your host, Katie, and today I have brought a very informative guest. Welcoming to the podcast today is Tess Cheng. Tess is a health and wellness coach who helps high-performing individuals turn insight into sustainable, real life change. She supports women navigating midlife and building consistent habits that strengthen energy, focus, and resilience within demanding schedules. Her approach centers on small strategic lifestyle shifts from nutrition and stress management to daily structure, helping clients create lasting results without rigid routine. With a focus on cognitive performance and brain health, Tess helps individuals support clarity, decision making, and emotional balance through practical everyday habits. Her work is shaped by both professional training and personal experience with hypoglycemia and a family history of diabetes, grounding her approach in real life application. Welcome to the podcast, Tess. Thank you, KT, for having me on your show. I'm excited about this conversation. I am as well. And the topic that we're going to talk about today is one that I am getting a lot of buzz on, like in my social media feeds. And I think it's a very important topic to discuss. And we're going to talk about Alzheimer's and dementia and brain health in general. So I'm so thankful for you to come on the podcast today. Thank you. My pleasure, always. So I know I read a little bit about your background, but what led you to focus on brain health within one of your limbs of services that you help with? Or and how did you get into Alzheimer's prevention? Yeah, affects the way they are on a daily basis, how they manage their daily lives. And then personally, um, a good friend of mine I've known for quite some time. He's become, you know, he's like a family member. And I've known him for 30, 40 years, and now he's in his 80s. Um, unfortunately, in the last 10 years, um, he he's this developed some form of dementia. Mental health is so important because it allows us to stay independent in the long term. Yeah, thank that's such a sad story. I'm so very sorry for your friend. Thank you for sharing that. Um, and I I think that the idea of even calling it mental health is so interesting because, you know, when we when you first hear mental health, you think maybe like emotional health, uh, hormonal health when it comes to like actually handling your your emotions. But the term mental health is absolutely like your your brain, your brain is an organ, like it's an actual, it's an actual working organism. And so I love this idea of mental health. And I it just hearing that alone, I was like, oh wow, like that's the brain, the brain health. As you said, you know, with mental health, they feel that it's more psychological, but very often it's also how we actually engage, you know, with other beings, or um, you know, whether we're actually staying active or you know, how we deal with stress, you know, all those things actually come under the um term mental health. I know we're gonna talk a lot about practical ways for prevention when it comes to helping with your brain and its health. Uh, but before we get into prevention chat, can you maybe pull back a little and tell us from like a high-level perspective, what is the difference between dementia and Alzheimer's? Really, kind of, you know, what are what are these terms in a way that we can understand them? Dementia is actually just a broader term um that describes changes in thinking, memory, and daily functioning. Um, whereas um Alzheimer's is a specific form um so of dementia. So if you look at it, um dementia is more that broader term, whereas um Alzheimer's is a form of dementia. Okay, so we just kind of in our vernacular just interchange those terms, but dementia is the larger scope, and then Alzheimer's is a form of dementia. Yes, absolutely. But rather than um, you know, focusing on the uh medical sides of it, I think um the listeners will actually you know would benefit from understanding that lifestyle habits really you know can make a huge difference in um reducing the risk of developing dementia. And before we get into prevention, I know that statistically speaking, women make up about two-thirds of Alzheimer's cases, and so many of my listeners are women. So why do you think women are at greater risk? And like what is researchers learning about kind of like the changes in women, like menopause and hormone change, and and how does that relate to brain health? Yeah, interesting. Yes, I've done a lot of research on this as well, and a lot of my clients are also women. Yes, unfortunately, women are um at a much higher risk of developing dementia than Alzheimer's than men. Um, in fact, um two out of three um Alzheimer's patients are actually women. Um and if you are over 60, you know, you're twice as a woman, you're twice as more more likely to develop Alzheimer's. Um and research is showing that, well, first of all, women live longer, um, you know, but not by that much longer, you know, for the statistics to be so you know different. Um and um it's showing that perhaps it's something to do with the hormones and the you know and our menopause. And so when you have a drop of estrogen, um somehow it would just affect you know the brain health. Um and with with you know menopause also is you know it affects your sleep. And then, you know, indirectly that affects you know your risk of um developing dementia because sleep is so important for brain health. Um, you know, they they not they don't know for sure yet, but they suspect it is something to do with menopause. Um, you know, that's why women are just more at risk. You know, kind of the triggers with estrogen drop. I know that that affects us in so many avenues from our muscle mass to how we are dealing with stress. Um and so wow, hormone health seems like a hot topic that can lead into more discussion on brain health. So that's really interesting. So are we actually seeing a rise in dementia diagnosis, or are we just simply recognizing and diagnosing them earlier? Um, essentially both. Um, yes, now we actually know it's not as people get older. You know, very used to be that, you know, if you suffer from um memory loss, someone would just say, oh, it's just old age. You know, that's what happens when you get older. But now, because of um, you know, diagnostics tests we have, you know, clinical tests we can do, so we are noticing that more people actually, you know, um suffering from Alzheimer's. Um, and so I think it's actually both. You know, we we're more aware of this disease, more people are getting it, but at the same time, we have the tools to actually um determine whether someone has you know some form of dementia. So you started listing off some of the reasons uh where a person can develop dementia from hormone changes, sleep changes. What other types of things are are in our lifestyle that can cause dementia? Like I'm thinking like uh blood sugar, inflammation. I've heard um you definitely have mentioned stress, but is there anything else that we're missing in this list of things that are are leading to dementia? Um well, um very often diseases they don't just work on their own. So that's an interplay between them. So when you actually um develop hypertension, high blood pressure, that increases your risk of developing um dementia um because it affects the blood flow to your brain. And so I always say to my clients, you know, you um you know, check your blood pressure and and you feel and if you know if the doctor finds that you have high blood pressure, you know, get that managed. You know, it's actually quite dangerous. It increases the risk of stroke, and it's just not good for the brain, you know, of course to have the high blood pressure going on. And there are some very effective medications, you know, that actually can control that. But a lot of people don't realize they have high blood pressure, um, they just because you don't really get the symptoms until at a later stage. And so, you know, I think it's very important to keep that monitored. And it's it's easy, you know. You you when you go to a doctor, you get that checked. Um, and you can buy um a kit that you can check it yourself at home. Um, so that would actually increase the risk of dementia. And then um, you know, yes, diabetes. If um if you develop diabetes, that's a higher risk of the um developing dementia uh Alzheimer's as well. Uh they find that um 70% of diabetic patients actually have um Alzheimer's, which is quite a high number. But on the other hand, it could also be because of the lifestyle factor. So, you know, if you're someone who's developed diabetes, perhaps you were not engaging in exercise on a regular basis, then that will increase um the risk of um dementia. But again, you know, all of these things are interconnected, you know, they don't just work um individually. Um, and so you know, you have to look at that. And again, with stress, if you don't manage your stress, that will affect your sleep. And ultimately that will also affect your day-to-day, how you and whether you're going to be you know vigilant with how you you know what you eat, your diet, or um, you know, if you actually have the uh mental strength to know to keep up with your workout regimen, for example. Uh, because all these things affect you, you know. If it affects your mood, it affects the way you know you you're going to engage in any of those practices or not. Overall, healthy lifestyle is one of the great ways to prevent these types of um issues for ourselves. But can you give us a little more realistically tactics on like how can we start to support our brain health? Where where should we begin? A quick pause before we continue. If you're looking for a little more support on your wellness journey, I've created a subscriber community for wellness after 40 listeners. For $5 a month, you'll get bonus episodes, guided practices, and conversations designed specifically for women navigating midlife health, hormones, stress, and healthy aging. It's a simpler way to go a little deeper and support the show at the same time. You can join through the link in the show notes. Now, back to today's conversation. Yes. Um, I would begin with uh movement, because there's something we can do more of during the day if we um are more cognizant with it. Um, you know, you if you don't have time to go to the gym, I would say, well, just increase your movement. Um, go for a walk, you know, a quick walk at lunchtime, or even when you're in the office, just get up and you know and have a stretch. Um, don't just sit still for too long. Um, and it's important to have those brain breaks, um, you know, for for this vital organ of yours. So if you're staring at the screen all the time, it's a good excuse just to say, oh, I'm going to go out for a quick walk if it's a nice sunny day, especially with summer coming up. Um, and and so increase your movement. Um, exercise is really good for the brain. Um, it's not just for the body. Um, your brain loves exercise. You might not think so, but it really does. Um, and and so, and also it has other benefits. It will reduce your blood pressure, um, it will put you in a better mood. Um, you know, it's good for your muscle mass. So, you know, exercise is really um a good thing to actually just, you know, put into practice. And I, you know, we're told a lot of information about exercise in in general as we get to this age group, but are there any specific exercises that are really good for brain health? Yeah, research shows that aerobic exercise is really good. Um, high intensity exercise in interface training are excellent. Um, I think, you know, I think what's good for your heart is good for the brain, as we talked about that earlier. So increase the blood flow. So when you actually get your heart pumping, you know, with aerobic exercise, um, you know, your brain benefits from that as well. Um, and um, and also research shows that your um your brain actually produces BDNF, which is um uh which stands for brain derived neurotrophic factor, which is a protein that your brain um produces when you exercise. And that's really um good for neurogenesis, and it's actually good for memory and learning. It's it acts like um a fertilizer for the brain. Um, so you know, when you think about it, you know, when you work out, you know, that's what your brain is producing, and it's good for you, and it's good to um for your brain cells, you know, good for preserving the neurons. Um, and and so I always encourage my clients um, you know, to actually find time um, you know, to to work out, to move. That's so fascinating. And I know that you work in as a wellness coach. And so I want to ask you specifically a little bit about aerobic exercise, because we are being told in our 40s no more high, high cardio, no more high hit exercises, because it raises cortisol levels and it's harder on the body, it's harder for us to metabolize and process that type of movement. But if we're looking at trying to add some type of aerobic exercise for brain health, like how do we how do we navigate that? Because now it's all like everybody do strength training, like, and that's all that we're told to do. So, how would you suggest that we work around that if we want to do a little more aerobic exercise for brain health? Yeah, um, both strength training and aerobic exercise are important. They are as important as each other. And so do try and find time for both. Um, strength training, you know, is good for your bones, good for your muscles. Um, but aerobic exercise has another purpose, it gets your heart rate up. Um, and and so you know, it's it's really important. So, brain health, as you said, you know, aerobic exercise is really important. And it's actually, you know, it makes you feel good, you know, to actually give your heart that, you know, your body that challenge. And so it gets it stronger. If you can find 20 minutes to do some aerobics exercise, you know, go go for it. And then but make sure you don't need strength training at the same time. Yeah, I think you hit on a really important nuance about aerobic exercise, because I think a lot of times people categorize that as like aerobic, that they have to go anaerobic where they have to like lose their breath, run marathons, do these crazy hard, intense interval training, but aerobic exercise just means elevating the heart rate. So you can elevate your heart rate in strength training, maybe up your repetition. Um, you can go on a fast-paced walk. And so I think that we can balance this idea of cardio for our brain health and for our heart health and for like oxygenating our organs and blood. Um, and then still have this nuance of, well, it doesn't have to be, you know, 3,000 miles on a spin bike anymore. It's elevating your heart rate for a consistent amount of time and use it like 20 minutes. And so that seems very doable. Absolutely. Um, and stairs are a fantastic way to get the heart rate up. Um, I would say forget about the elevators, you know, especially when you're at the airport, you know, use the you know, use the stairs. Um, I remember one time I was actually in Colombia and it's um and the altitude there was quite high, and I couldn't find the local gym to go to. Um, you know, that was convenient. But I was actually staying um at that Airbnb and on the 17th floor. So I was using the stairs as a form of workout. And with the combination of high altitude, my heart was really, yeah, I could really get my heart rate up. But of course, I felt great afterwards. That's a great practical tip. The stairs. I've also heard like park as the farthest parking lot spot you can. Adding all these extra movement points is just so good for your body that we only think about. We only kind of think about like our weight and our body, but it's also so important for your health, for your brain. So it's yeah, great tips. So I also know you've spoken a lot about stress and sleep. So I do want to ask some more probing questions from that from the brain health perspective. If we go into sleep, what role does restorative sleep play and brain health and in memory? Um, yeah, so um sleep is restorative, it's rejuvenating. Um, you know, it really helps you because if you think about, you know, um what we have to deal with all day, you know, from the moment we wake up to the moment we go to sleep, the brain is working all the time. It's not resting. You know, that's that's that's why I said, you know, brain breaks are important. And we have to deal with a lot of challenges throughout the day. So when it comes to sleep, it's you know, it restores the brain, you know, it helps to restore the memory. Um, but at the same time, it also helps, um, it also removes the toxins that are built up throughout the day, the toxic waste. Um, and research shows that that might actually have um some way of um so you know actually reducing your risk of Alzheimer's. Um and so the sleep is important and not just the quality, but the quantity as well. Um, so you know, if you think about your sleep, look, you know, think about the architecture. You know, are you sleeping well? Are you um is it uh fermented? Um, you know, is it actually disturbed? You know, um, and then the quantity. Um, you know, I know some people swear that they only need four or five hours of sleep. Um, but research shows that you, you know, we we need between seven and nine, you know, for the brain to go through the cycles of doing all the work that it has to do so that we can be recharged and deal with you know more the challenges that face us uh the next day. And so you you have to really go through those cycles and and so you have to give it the time. Um and and every night matters, you know, it's not something you can make up because the brain has to do that work every day to stay, you know, well, you know, to stay well for us. And I'm gonna link in the show notes because you have a fantastic sleep tracker to help with with any type of sleep things that we have going on. But maybe you could give us a little taste. Like if we are, because I feel like so many of us are are having disrupted sleep for lots of different reasons in this stage of life. Like, how can we what is one thing that we can do to start working on our sleep? Cause it sounds like it's so imperative for I know it's imperative for like immunity and stress release, but now you're saying it helps like getting through these sleep cycles is imperative to helping with the detoxification of your brain. Um, Which helps it can help with Alzheimer's. So, what is something that we could do if we have disrupted sleep? Yeah, that there are many things we can do. There's definitely things we can put into practice. But before I go into that, I also want to say that sleep affects our um hormones as well. And it affects, you know, girlin and leptin is as to how satiated we feel or how hungry, how hungry we get. So for weight management, it's important to actually get plenty of sleep. And it also manages blood glucose regulation. So if you don't, if you're sleep deprived, you might you'll find that you are more likely to be insulin resistant the next day. And so your body's not dealing with sugar as well, you know, when you actually consume sugar or carbohydrates. So that you know that is actually very important. Um, but um yes, um, but with sleep, you know, it's it's in you know, what you can do is actually uh I think one thing, especially for ladies, you know, we have our beauty regimen and all of that. So I think it's good to combine that with um winding down to sleep. Um, I mean, I don't know about other ladies, but it takes me quite a while at night. So I see it's um a therapy. So I would start winding down. I would say, look at the time of the oh, it's time. If you look at the time, you say you want to be asleep by 10 o'clock, I would suggest an hour to wind down. Doesn't take us long to go through the hour. You know, we have a lot of things we have to do with our skin, our hair. Um, and so you can start winding down. Um, I would say, you know, what winding down means, uh, what winding down means is that not have watching tele television, having anything stimulating. And so looking at your phone can be stimulating because you never know what might come up. Um, might be a conversation, an email that might be upsetting, um, and or social media. So I would suggest, you know, actually turning that off or putting that away and start having something therapeutic to do, uh breath work, meditation, um, give your um, you know, give your skin all the attention that it needs. And by the time you finish, then perhaps read a book, uh, read something. Uh but again, I um emphasize on a book rather than you know on the screen. Um, so um, and then, you know, and then go to sleep and make sure the room is dark and quiet. And we also talked a little bit about stress. Can you tell us why stress can affect the brain? It affects the brain because it affects, you know, the way we sleep. And then what about um the healthy practices? When we're stressed, we are less likely um, you know, to be able to say, oh, I don't want that cookie. Uh, you know, you probably want something to make you feel good, um, you know, very quickly. Um and and so you you're more likely to give in to those temptations. And then you're less likely to um you know to make sure that you go to the gym, um, you know, especially if you know you don't feel, you know, you you're not in the mood for that. Um and and it just, you know, it actually puts an overload on your brain as well, you know, and and so it's really important to actually manage that. Um, I will always say get some support, um, either through a friend or through a professional. Um, but don't just um you know, don't just think, oh, stress is something that everyone has. So I I would just live with it. Well, there's a lot of conversation around supplements for cognitive health. I did a podcast episode not too long ago about creatine for cognitive function. But you know, we also hear about like omega-3s and magnesium, and there's like a lot of other types of supplements out there. What do you think are some promising research showing us about certain supplementation? Are there any types that we really should be using for brain health? I would say in terms of promising research, yes, it shows that um creatine might tell and omega-3s, because they find that a lot of people um actually have very low levels of omega-3s without realizing it. Um, because you don't get tested for it, even though you can actually um buy a kit these days to actually test what your omega-3 level is. Um and one, you once you know it, you can manage it through supplements or food intake. Um but with supplements, I would say that very um it's important to actually look at them as something you that can enhance what you're already doing. So they cannot replace the fundamentals. So it's important to get enough sleep, um, exercise, social engagement, um, you know, um, you know, eat, you know, it make wise eating choices and you know manage your stress. But one has to be careful too, because a lot of those supplements might interact with medications. So I always say if you consider taking supplements, always talk to your doctor or medical professional about that. Um and as I said, you know, it's um I don't, you know, I work with my clients and they often ask me about supplements, but I don't want um I don't I don't want them to be distracted from what they really have to do. Um, because you know there are supplements out there that might help with your sleep, but I think it's really important to have those sleep hygiene in place first. You know, for example, you know, making sure you wind down, eat early, um, limit your alcohol intake, especially in the evenings, um, don't drink caffeine too late in the day. You know, all those things which are going to help you. Um, no supplements can actually compensate for for those habits. Uh, so it's not like a magic pill. You just say, well, I'm going to take some magnesium, and so I don't have to, you know, I don't, I can just uh work until you know the moment I want to go to sleep. Um, and you know, I can just have a very late night meal. I think that's a very fair point and something to reiterate. Uh supplement is just an enhancement. I love that terminology to the lifestyle choices that you're already making to make them more or make them better, or maybe to kind of help out. Like if you're not like a fish person in a way, like it may be really hard to get fish into your actual physical body because you, for whatever reason, you don't like it. Um, so it makes sense that these are things to just add on, like they're the sprinkles on top of the healthy ice cream sundae, I guess to use a funny term. Um, but I do think that that's an important nuance to to relate or to to be reminded of. So if someone has a family history of Alzheimer's, what do you think is the risk of genetics versus lifestyle-related choices? Yes, it wouldn't, you know, it might increase um your risk of developing um Alzheimer's. But lifestyle, you know, there's a lot you can do with your lifestyle to actually, you know, make sure that you, you know, you can actually reduce the risk. Again, you know, the exercise actually has been found to be very effective on those people who have those unfortunate um Alzheimer's genes. Um, and and so when you know you have those, um, you know, if you do happen to have those genes, then you know what you can do, you know, to prevent um the development of Alzheimer's. Um, you know, it's it plays a part, but it's not everything. Um, again, you know, lifestyle is really the key to um Alzheimer's prevention. And for listeners who may feel overwhelmed with hearing about this, these issues, what are a few realistic habits that can make the biggest difference over time? I know you mentioned quality sleep, healthy movement, good nutrition. Anything else that we missed? Um yes, I mean in terms of um nutrition, I I would um uh suggest reducing sugar so that will reduce your risk of developing diabetes. Um, and sugar is really not good for us. Um and you know, by reducing um sugar intake, um, you know, it has other benefits, just like exercise. Um and um limit alcohol, I would suggest. You know, it shrinks the um the brain in the long term. Um and and so, and I'm not saying, you know, cut it out completely. You know, if you do enjoy a glass of wine from time to time, um, but be mindful and perhaps um try to limit that to two or three drinks a week, um, rather than thinking, oh, one drink a day is is fine. It doesn't because the other problem with alcohol that it does impede sleep quality quality and quantity. So anything that affects your sleep is not going to be good for your brain health. Well, I know I mentioned the sleep tracker, and I'll definitely link that into the show notes. But you also contributed to a book called Confident You. What inspired you to work on this book and write with it? And um, where can people learn more about that resource? Um you know, I um I collaborated with uh 22 uh women authors, and it's really about the um it's really um the stories about um growth, confidence, uh resilience, and personal transformations. Um I contribute a chapter to this book, and um my chapter is about sustainable um habits that people can actually uh practice on, and um you know something that's sustainable, practical. Um and you know, I really was very excited about the collaboration because I wanted to actually um write something out there that people can use on a on a you know daily basis and something that actually is sustainable, that um it is actionable, uh, you know, so um they can actually just look at it and think, okay, I can try doing that today and then see how it works for me. And you gave us such great tips. I will absolutely link that book into the show notes because even more tips that you have are are just going to be gold. So yeah, and it's on Amazon, it's available um as a paperback or Kindle. Wonderful. And so what if someone listening would like to work with you or find out more information about you? Where can they go to get more resources? Yeah, I would suggest uh going to my website, which is um glowwithtest.com with one W. So it's G-L-O-W I-T-H T E-S S dot com. Um, go on it and check out my blog post. I've actually just recently written a couple on brain health. Um, and um, you know, sign up for the monthly newsletters, and this way you get some health tips and inspirations every month. Um, and then I'm on social media as well, on LinkedIn, Facebook, um, and Instagram. Um, and the handle is the same as with Tess. Um so check those out and um and you know, follow me and you know, and connect with me. Well, thank you so much for coming on the podcast today, Tess. It was an amazing episode with very practical tips. So thank you so much. Thank you for having me, Katie. I've really enjoyed it. Well, that's a wrap on this week's episode. A special thank you to Tess for joining us today and helping us better understand the connection between brain health, aging, and dementia and Alzheimer's prevention. One of the things I appreciated most about this conversation, is that it let me feel hopeful. Brain health can feel like one of those topics that's scary to think about, especially if you watched a loved one experience cognitive decline. But today's discussion was a reminder that many of the habits that we talk about so often on this podcast, like moving our bodies, prioritizing sleep, managing our stress, and taking care of our overall health, may also be supporting our brains for the long run. If you'd like to learn more about Tess, her coaching work, read her book Confident You, be sure to check out the links in the show notes today. And if this episode resonated with you, I'd love for you to share it with a friend, a parent, a partner, or anyone who's thinking about how to stay healthy and independent as they age. These conversations are how we learn from one another, and sharing the show is one of the best ways to help more women find this information. Thank you so much for listening. And until next time, this is Wellness After 40.