Being brain healthy is a key factor in allowing you to meet life’s demands. Women’s brain health is shaped by a unique interplay of hormones, life stages, stress, and lifestyle factors. From the cognitive intensity of young adulthood to the transitions of pregnancy, postpartum recovery, perimenopause, and menopause, women often experience shifts in mood, memory, focus, and overall physical and cognitive resilience.
Movement is one of the most powerful tools women have to support a healthy brain—and physiotherapy provides evidence-based strategies that help women build habits that protect and optimize brain function across the lifespan.
In this guide, we’ll explore practical, physiotherapist-endorsed ways to create a brain healthy lifestyle rooted in exercise, nervous system regulation, and whole-body wellbeing. These tips can help improve quality of life and independence throughout a woman’s life.
Table of Contents
- Unique features of women’s brain health
- A physiotherapist’s guide to a brain healthy lifestyle
- The bottom line
Unique Features of Women’s Brain Health
Women experience a disproportionate amount of brain diseases than their male counterparts. Women experience higher rates of:
- Anxiety and depression
- Chronic stress and burnout
- Multiple Sclerosis
- Stroke
- Dementia and Alzheimer’s (nearly two-thirds of people living with dementia are women)
- Migraines and headache disorders[i]
Hormonal fluctuations—especially during perimenopause—can also influence body composition, mood, sleep patterns, and cognitive sharpness. These changes highlight the importance of building habits that keep the brain adaptable and resilient.
Sadly, the research and support for women’s brain health initiatives is only now beginning to broaden and recognize the role of gender on health. It is currently estimated that only 0.5% of neuroscience studies look at women’s health.[ii] However many initiatives have begun to recognize the importance of the gender gap through organizations such as Brain Canada and Women’s Brain Health Initiative.[iii],[iv]
A Physiotherapist’s Guide to a Brain Healthy Lifestyle
1. Prioritize Regular Aerobic Exercise
Aerobic exercise is one of the most well-researched strategies for long-term brain health. It supports:[v]
- Neuroplasticity (the brain’s ability to adapt and change)
- Blood flow to cognitive centers like the hippocampus
- Stress hormone regulation
- Improved mood and sleep
What to aim for:
- 150 minutes of moderate activity weekly (e.g., brisk walking, cycling), or
- 75 minutes of vigorous activity (e.g., jogging, interval training)
Physio tip: Start with 10–15 minute bouts and gradually build tolerance, especially during perimenopause when fatigue can fluctuate.
2. Strength Train to Support Brain and Body
Strength training is just as important for the brain as it is for muscles and bones.
Benefits include:[vi]
- Improved executive function and processing speed
- Enhanced insulin sensitivity (linked to dementia prevention)
- Reduced inflammation
- Better posture, balance, and movement confidence
What to aim for:
- At least 2 strength sessions per week, targeting major muscle groups with progressive resistance.
Physio tip: Consistency matters more than intensity. Begin with bodyweight or light dumbbells and challenge yourself gradually.
3. Support Your Nervous System with Stress-Regulating Practices
Chronic stress can shrink areas of the brain responsible for memory and learning. Physiotherapists frequently use strategies that regulate the nervous system and support a calmer, more focused mind.
Helpful tools include:
- Diaphragmatic breathing
- Mindfulness and grounding techniques
- Gentle yoga, tai chi or qi qong
- Pacing and energy-management strategies
Physio tip: Pair breathwork with movement—like stretching or gentle walking—to magnify the calming effect.
4. Make Sleep a Top Priority
Sleep is essential for memory consolidation, hormonal regulation, mood, and tissue repair.[vii] Many women experience sleep issues during perimenopause and menopause, making intentional sleep hygiene more important.
Tips for better sleep:
- Create a wind-down routine (lights down, minimal screens)
- Avoid high-intensity exercise late in the evening
- Keep the room cool (ideal for menopausal night sweats)
- Limit caffeine in the afternoon
- Limit alcohol in the evening
Physio tip: If pain disrupts sleep, a physiotherapist can help address underlying mechanical issues or provide strategies for nighttime comfort.
5. Build Balance and Coordination Training Into Your Week
Balance and coordination work do more than prevent falls—they stimulate parts of the brain involved in spatial awareness, motor planning, and cognitive flexibility.[viii]
Ideas to try:
- Single-leg balance exercises
- Tai chi or Pilates
- Foot and hand coordination drills
- Light agility exercises
Physio tip: Add small cognitive challenges (like counting backwards or spelling words aloud) during balance exercises to engage both body and brain.
6. Stay Socially Connected
Social interaction is a potent protector of brain health, reducing the risk of depression and cognitive decline.[ix]
Ideas to stay connected:
- Group fitness classes
- Walking with a friend
- Community volunteering
- Joining women’s health support groups
Physio tip: Combine movement with social connection for a double dose of brain-boosting benefits.
The Bottom Line on Brain Healthy Living
Women’s brain health is influenced by many factors. Some of these factors are within our control like movement, strength, and stress levels that can form a powerful foundation for a brain healthy lifestyle. Physiotherapy offers personalized strategies to support cognitive function, reduce stress, and improve overall wellbeing at every age and life stage. By building small, consistent habits, women can create a brain-healthy lifestyle that supports clarity, resilience, and long-term cognitive vitality and independence.
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