Women's Health All-In-One For Dummies E-Book

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch

Seitenzahl: 979

Veröffentlichungsjahr: 2025

Beschreibung

A complete guide to total wellness, for women of all ages

Women's Health All-in-One For Dummies is a guide to health, healing, balance, and prevention at every age. Improve your own health and help close the gender health gap by learning everything you need to navigate bias in the healthcare system and advocate for your own wellness. Brought to you by experts from all over the world, this book gives you all the information you need to feel great and live longer, including detailed coverage of PCOS, sex, gut health, pregnancy, perimenopause, menopause, breast cancer, and other women's health issues. Packed with up-to-date information on staying fit, preventing disease, understanding common medical problems, and getting state-of-the-art care, This Dummies All-In-One empowers you to take charge of your health and set off on the road to lifelong well-being.

• Learn how your hormones influence your health at every stage of life
• Get advice on sexual health, gut health, pregnancy, and common medical problems
• Advocate for yourself and find doctors who understand and respect your experience
• Bust stress, stay in shape, improve your diet, manage chronic illness, and live life to its fullest

Doctors and researchers have neglected women's health, but that's all starting to change. Women's Health All-in-One For Dummies has up-to-date information for women of all ages and stages of life who are looking to take charge of their health and set off on the road to lifelong wellbeing.

Leseprobe

Women's Health All-in-One For Dummies®

To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Women's Health All-in-One For Dummies Cheat Sheet” in the Search box.

Table of Contents

Cover

Title Page

Copyright

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Book 1: The Gut-Brain Axis

Chapter 1: Embracing Brain Health Fundamentals

Coming to Grips with the Biopsychosocial Model of Health

Understanding How a Healthy Brain Works

Uncovering Common Brain Disorders

Chapter 2: Nourishing Your Brain with Healthy Habits

Caring for Your Brain through Your Stomach

Navigating the Gut-Brain Axis: A Two-Way Street

Getting Brain Gains from Physical Activity

Understanding Sleep’s Significance for Brain Health

Chapter 3: Discovering What Influences Gut Health

How Medications Alter Your Gut

Linking Eating Habits to Gut Health

Connecting Exercise and Fitness to Gut Health

How Your Brain Influences Your Gut

Tying Sleep Habits to Gut Health

Exploring How Infections Alter Your Gut

Chapter 4: Connecting the Dots from Gut Health to Overall Health

Seeing How the Gut Connects with Other Organ Systems

Linking the Gut to Specific Diseases and Conditions

Chapter 5: Eating for Good Gut Health

You Are What Your Gut Microbes Eat

Discovering the Principles of Gut-Friendly Diets

Navigating the Biotics

Getting Personal with Diet

Book 2: Understanding Common Health Concerns

Chapter 1: Understanding the Onset and Outcomes of Heart Disease

Touring the Heart and Cardiovascular System

Understanding How Heart Disease Begins and Develops

Symptoms and Manifestations of Coronary Heart Disease

Defining a Heart Attack

Taking Action — Immediately — for a Possible Heart Attack

Other Manifestations of Heart Disease

Chapter 2: Embracing a Healthy Diet and Active Lifestyle

Making Nutrition Work for You

Eating Right While Eating Well

Understanding Physical Activity and Heart Health

Choosing the Right Activity for You

Chapter 3: Understanding High Blood Pressure

Measuring Your Blood Pressure

Grasping the Consequences of High Blood Pressure

Determining Whether You’re at Risk

Chapter 4: Addressing High Blood Pressure with Diet, Medication, and Exercise

Choosing Foods That Lower High Blood Pressure

Playing with Fire: Tobacco and High Blood Pressure

Recognizing the Benefits of Exercise

Introducing Blood Pressure Medications

Special Concerns for Women with High Blood Pressure

Chapter 5: Recognizing the Types of Diabetes

Getting to Know Your Pancreas and Its Role in Diabetes

Understanding Type 1 Diabetes

Having Type 2 Diabetes

Recognizing Other Types of Diabetes

Understanding Diabetes as a Driver of Inflammation and Chronic Disease

Chapter 6: Maintaining Health and Preventing Diabetes Complications

Taking Control and Preventing Short-Term Complications

Being Aware of Low Glucose Levels: Hypoglycemia

Combating Ketoacidosis

Managing Hyperosmolar Syndrome

Taking a Holistic Approach to Kidney Health

Noting Common Eye Problems

Understanding Nerve Disease

Observing the Link to Heart Disease

Recognizing Skin Disease in Diabetes

Book 3: Addressing Reproductive Organ Health

Chapter 1: When Getting Pregnant Becomes a Challenge

Defining Infertility

Shaking Down the Family Tree

Reading Your Body

Predicting Ovulation: Kits and Software

Considering Special Circumstances

Cancer and Fertility: The News Is Cautiously Optimistic

Chapter 2: Improving Your Pregnancy Odds

Eating for Fertility

The Controversy over Estrogen

Considering Supplements

Putting Your Body in Motion

Chapter 3: Understanding Endometriosis

Defining Endometriosis

Who Gets Endometriosis?

Considering the Most Common Symptoms of Endometriosis

Noting the Not-Quite-As-Common Symptoms of Endometriosis

Chapter 4: Treating Endometriosis

Looking at Hormonal Medication Options

Checking Out Nonhormonal Options

Eyeing the Two Main Surgical Methods

Starting Surgical Treatment Conservatively

Opting for Radical Surgery

Noting Alternative Medicine’s Potential — and Pitfalls

Chapter 5: Addressing Polycystic Ovary Syndrome (PCOS)

Recognizing Common Symptoms and Side Effects of PCOS

Coping with Insulin Resistance

Discovering the Basics of the Glycemic Index and Low-GI Diets

Finding Reasons to Get Physical

Not All Exercise Is the Same

Following the Current Medical Approach

Chapter 6: Perimenopause: Getting Acquainted with Your Midlife Body

Identifying Physical Changes of the Midlife Body

Understanding Hormonal Changes in Perimenopause

Dealing with Hormonal Instability

Weathering Mental and Emotional Changes

Treating Perimenopause Symptoms with Hormones

Alternatives to Hormone Therapy

Using Self-Care to Manage Symptoms

Book 4: Uncovering the Role of Hormones

Chapter 1: Getting to Know the Endocrine System

Understanding the Major Hormones and Their Jobs

Reviewing the Function of Your Endocrine Glands and Organs

Keeping Time with Your Hormonal Clocks

Reviewing the Stages of Female Hormonal Transformation

Chapter 2: Linking Hormone Health to Overall Health

Nervous System

Digestive System

Immune System

Lymphatic System

Reproductive System

Skeletal System

Cardiovascular System

Integumentary System (Skin)

Respiratory System

Urinary System

Your Senses

The Power of Exercise

Chapter 3: Overloading the Nervous System

Meeting Your Nervous System

Defining Stress

Exploring the Influence of Unresolved Trauma

Revealing the Influence of Unprocessed Emotions

Exploring the Relationship between Anger and Disease

Examining Treatment Options

Chapter 4: Maintaining Hormone Balance as You Age

Understanding Hormone Replacement Therapy

Powering Up with Diet and Lifestyle Interventions

Protecting Mental and Emotional Well-Being

Chapter 5: Preventing the Long-Term Risks of Imbalance

Detecting Whether Your Hormones Need Attention

Diagnosing Chronic Inflammation

Recognizing the Signs and Symptoms of Imbalance

Identifying the Signs and Symptoms of Disease

Determining When to Seek Professional Help

Chapter 6: Turning Intention into Action

Knowing You’re Not Broken

Creating Your Action Plan

Customizing Your Action Plan

Book 5: Being Present through Mindfulness

Chapter 1: Discovering Mindfulness

Understanding the Meaning of Mindfulness

Looking at Mindfulness Meditation

Using Mindfulness to Help You

Chapter 2: Enjoying the Benefits of Mindfulness

Learning to Notice Your Body’s Signals

Calming Your Mind

Soothing Your Emotions

Uplifting Your Spirit

Knowing Thyself: Discovering Your Observer Self

Chapter 3: Making Mindfulness a Habit

Discovering the Secret to Change

Exploring Your Intentions

Preparing for Mindfulness

Delving into the Doing Mode of Mind

Embracing the Being Mode of Mind

Overcoming Obsessive Doing: Distinguishing Wants from Needs

Being in the Zone: The Psychology of Flow

Encouraging a Being Mode of Mind

Chapter 4: Using Mindfulness in Your Daily Life

Developing a Mini Mindful Exercise

Looking After Yourself

Using Mindfulness at Work

Practicing Mindfulness in the Home

Living Mindfully in the Digital Age

Book 6: Tackling Stress and Burnout

Chapter 1: Stressed Out? Welcome to the Club!

Experiencing a Stress Epidemic?

Understanding Where All This Stress Is Coming From

Looking at the Signs and Symptoms of Stress

Understanding How Stress Can Make You Sick

Stressing Out Your Family

Stress Can Be Good?

Chapter 2: Could It Be Burnout?

What Exactly Is Burnout?

Looking for the Signs of Burnout

The Several Flavors of Burnout

Taking a Moment to Simply Acknowledge

Chapter 3: Addressing the Extra Stressors Faced by Women of Color

Recognizing Additional Burdens Women of Color Face

Examining Health Inequities for Women of Color

Understanding — and Insisting on — Informed Consent

Taking Steps to Protect Your Well-Being in the Medical Office

Prioritizing Your Health

Chapter 4: Relaxing Your Body

Discovering Some Effects of Tension

Breathing Away Your Tension

Tensing Your Way to Relaxation

Mind over Body: Using the Power of Suggestion

Stretching Away Your Stress

Massage? Ah, There’s the Rub!

Taking a Three-Minute Energy Burst

More Ways to Relax

Chapter 5: Finding More Time

Being Mindful of Your Time

Becoming a List Maker

Minimizing Distractions and Interruptions

Getting around Psychological Roadblocks to Time Management

Chapter 6: Stress-Reducing Organizational Skills

Identifying Your Personal Disorganization

Clearing Away the Clutter

Organizing Your Space

Organizing Information

Keeping Your Life Organized

Chapter 7: De-Stress at Work

De-Stressing before Your Workday

De-Stressing during Your Workday

Creating a Stress-Resistant Workspace

Managing Your Work Time

Nourishing Your Body and Spirit

Index

About the Author

Connect with Dummies

End User License Agreement

List of Tables

Book 2 Chapter 3

TABLE 3-1 Classification of Blood Pressure for Adults

Book 3 Chapter 2

TABLE 2-1 BMI Table

Book 3 Chapter 5

TABLE 5-1 Sample GI Values

TABLE 5-2 Low- and High-GI Foods to Avoid

TABLE 5-3 PCOS Symptoms and Treatments

Book 4 Chapter 4

TABLE 4-1 Potential Age-Related Consequences

Book 5 Chapter 1

TABLE 1-1 Relaxation versus Mindfulness

List of Illustrations

Book 2 Chapter 1

FIGURE 1-1: A typical healthy heart.

FIGURE 1-2: The interior of a normal heart.

Book 3 Chapter 1

FIGURE 1-1: Ferning appears on a saliva test when you’re close to ovulation.

Book 6 Chapter 7

FIGURE 7-1: Unwind a bit with the pec stretch and squeeze.

FIGURE 7-2: The leg lift works your quadriceps and abdominal muscles.

FIGURE 7-3: Use some elbow grease to ease tension in your upper back.

Guide

Cover

Table of Contents

Title Page

Copyright

Begin Reading

Index

About the Author

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Women's Health All-in-One For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

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Published simultaneously in Canada

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Library of Congress Control Number: 2025931327

ISBN 978-1-394-31638-0 (pbk); ISBN 978-1-394-31640-3 (ebk); 978-1-394-31639-7 (ebk)

Introduction

Health encompasses a huge range of bodily systems, lifestyle factors, environmental factors, genetics, and more that no one book can cover. And women’s health presents its own issues, such as pregnancy, menopause, and the fact that women haven’t been part of medical research until recently.

Women's Health All-in-One For Dummies can’t address all of the multitudinous elements of women’s health, but it gives you the basics about a lot of the common issues women face, such as heart disease, polycystic ovary syndrome, infertility, and brain and gut health. It also gives you tools for keeping your well-being tip-top from a variety of angles, including mindfulness and stress management.

About This Book

This book covers a lot of ground, but you don’t have to. It’s written so you can jump around to whatever feels most relevant to you at the moment without having read everything up to that point.

And just to make things extra easy, any information that isn’t essential to the topic is in a sidebar (a gray box that doesn’t look like the rest of the text).

Here's an overview of what you’ll find in the pages ahead:

Book 1

covers your brain and gut health, including emerging knowledge about how they work together.

Book 2

introduces you to some common diseases women face, namely heart disease, high blood pressure, and diabetes — and what to do about them.

Book 3

covers the reproductive system. If you’re hoping to get pregnant or coping with PCOS, endometriosis, or perimenopause, this is the minibook for you.

Book 4

discusses how and why to keep your hormones in balance, which is important at any stage of life.

Book 5

shows you how to create a better sense of well-being — physical and mental — through mindfulness.

Book 6

addresses stress and burnout so you can reduce these joy-sapping, disease-inducing conditions.

Explore as you wish! You’re likely to find not just the practical information you need but also some surprising facts about the body you’ve been walking around in all this time.

Some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the address to go directly to the web page.

Foolish Assumptions

The main assumption behind this book is that you are or love a woman, but even that bears a little explanation.

For simplicity, this book focuses primarily on assigned female at birth (AFAB) bodies. The experiences of transgender and nonbinary individuals are complex and deserve their own dedicated exploration, which is beyond the scope of this book.

We also assume that you have no specialized medical knowledge. This book is written to be clear and practical so that it will be as helpful as possible, even if you’re a complete beginner to the topic.

Icons Used in This Book

Icons are the little drawings you see in the margins, and they’re used to call out certain kinds of information. Here’s what each one means.

Anything that will save you time, worry, or money gets an icon just like this.

Some information bears repeating; it’s highlighted by this icon, which reminds you to … remember.

If anything in the book has potential to cause you harm, you’ll see this daunting-looking icon next to it.

Given the medical content this book covers, some information is more technical than you probably need. It is considered skippable and is highlighted with this icon.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product comes with some access-anywhere goodies on the web.

Check out the free cheat sheet by going to www.dummies.com and typing Women's Health All-in-One For Dummies Cheat Sheet in the Search box. You'll find some quick meditations, healthy eating tips, and more.

Where to Go from Here

Where to go from here? Wherever you like. This is a guide, not a textbook, and you can use it however you like. It will make sense regardless of the order in which you read the chapters. If, for example, you want to add a little mindfulness to your life, Book 5 has you covered. Need tips for addressing high blood pressure? Try Book 2, Chapters 3 and 4. And if you’re the kind of person who just likes to know as much as possible, by all means read this book from start to finish.

Book 1

The Gut-Brain Axis

Contents at a Glance

Chapter 1: Embracing Brain Health Fundamentals

Coming to Grips with the Biopsychosocial Model of Health

Understanding How a Healthy Brain Works

Uncovering Common Brain Disorders

Chapter 2: Nourishing Your Brain with Healthy Habits

Caring for Your Brain through Your Stomach

Navigating the Gut-Brain Axis: A Two-Way Street

Getting Brain Gains from Physical Activity

Understanding Sleep’s Significance for Brain Health

Chapter 3: Discovering What Influences Gut Health

How Medications Alter Your Gut

Linking Eating Habits to Gut Health

Connecting Exercise and Fitness to Gut Health

How Your Brain Influences Your Gut

Tying Sleep Habits to Gut Health

Exploring How Infections Alter Your Gut

Chapter 4: Connecting the Dots from Gut Health to Overall Health

Seeing How the Gut Connects with Other Organ Systems

Linking the Gut to Specific Diseases and Conditions

Chapter 5: Eating for Good Gut Health

You Are What Your Gut Microbes Eat

Discovering the Principles of Gut-Friendly Diets

Navigating the Biotics

Getting Personal with Diet

Chapter 1

Embracing Brain Health Fundamentals

IN THIS CHAPTER

Knowing what a healthy brain means

Finding out about brain health models

Understanding how healthy brains perform best

Introducing brain health disorders

Having a healthy brain is about more than avoiding mental health problems, diseases, or dementia; it’s about thriving, feeling good, and performing at your best.

Some people think being healthy means not being sick, but the World Health Organization sees it differently. They say health is all about “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” This definition also means that health isn’t just about eating veggies or keeping cholesterol in check. It’s a more holistic view, nicely aligned with what we often call well-being.

Let’s be real: Some brain health conditions are out of our control, due to genetics or plain bad luck. But don’t worry! You can do plenty to lower your risk or improve symptoms for many diagnoses, diseases, and quirks. Remember, being healthy isn’t just about dodging illness; it’s about making the most of your brain health, no matter your diagnosis.

Coming to Grips with the Biopsychosocial Model of Health

To truly understand brain health, you need to consider the biopsychosocial model, which looks at the interplay between biological, psychological, and social factors.

Taking a biopsychosocial approach acknowledges that your health is influenced not only by your biology (such as genes, hormones, muscle strength, or gut health) but also by your psychological state (such as your stress levels and mental health) and your social environment (including relationships and community).

We like to put the brain in the middle of the biopsychosocial model, calling it the bottom-up, outside-in, top-down model of the brain:

Bottom-up

elements are the biological or physiological determinants of brain health, development, and aging. The elements include genes, hormones, the immune system, nutrition, exercise, sleep, and the constant streams of data about what’s happening inside your body, some of which you’re conscious of (such as a full bladder, sore back, or kicking baby) and other factors you’re unaware of (such as hormone levels or gut pH).

Outside-in

elements are outside but make their way in by way of our senses (what you see, hear, smell, touch, and taste). Outside includes your social circle, the culture you grew up in, the built and natural environment, current circumstances, and external stressors.

Top-down

elements include what you think of as your mind — your conscious thoughts, emotions, personality, language, expectations, and belief systems.

Our version of the biopsychosocial model may help you understand the complex and dynamic nature of brain health.

Understanding How a Healthy Brain Works

To maintain a healthy brain, it’s helpful to understand its main duties. Your brain is responsible for perceiving the world, interpreting biological signals, guiding behavior, feeling emotions, thinking and reasoning, socializing, controlling movement, storing and retrieving memories, and maintaining homeostasis (a stable internal state). Here are a few ways a healthy brain performs when it’s in peak condition:

Perceiving your world:

Your brain constantly processes sensory information from your environment, including everything you see, hear, taste, touch, and smell. The brain’s ability to perceive and interpret sensory data enables you to navigate and understand the world. This sensory processing is vital for learning, memory, and everyday functioning.

Interpreting biological signals:

Your brain receives and interprets signals within your body, such as hunger, thirst, and pain. These internal signals are crucial for maintaining homeostasis and responding to your body’s needs. Understanding these signals helps you manage your health and well-being more effectively.

Guiding your behavior:

Your brain is the command center that guides your actions and decisions. It integrates information and plans, and executes behaviors to help you achieve your goals. Whether you're performing daily tasks, solving problems, or pursuing long-term objectives, your brain’s executive functions are at work.

Feeling emotional:

Emotions are an integral part of your brain’s function. They influence your thoughts, behaviors, and interactions with others. Emotional health is about recognizing, understanding, and managing your feelings. A well-regulated emotional brain contributes to resilience, mental health, and overall well-being.

Thinking and reasoning:

Cognitive functions such as thinking, reasoning, and problem-solving are essential for navigating life’s challenges. Your brain’s ability to process information, make decisions, and learn new skills is fundamental to personal and professional growth. Cognitive health ensures that you can think clearly, remember information, and stay mentally agile.

Socializing and interacting:

Humans are inherently social beings; our brains are wired for social interaction. Effective communication, empathy, and relationship-building are all functions of a healthy brain. Social connections provide emotional support, reduce stress, and enhance cognitive function. Maintaining a social network (not online!) is crucial for brain health.

Uncovering Common Brain Disorders

The Diagnostic and Statistical Manual of Mental Disorders (DSM) is the standard mental disorder classification worldwide. The current fifth edition (DSM-5) categorizes brain health symptoms, disorders, and diseases by number. Specialists make a diagnosis by carefully using a combination of observations and assessments to identify these conditions.

The language you might hear used to discuss these neurodevelopmental disorders has shifted in the past few decades. They are no longer solely defined as disabilities or diseases. Instead, there's a growing acknowledgment of neurodivergence — a term that appreciates these conditions as variations in how brains work.

Understanding neurodevelopmental disorders

Neurodevelopmental disorders are conditions in which the typical wiring of the brain and nervous system is altered during brain development, either while growing in the womb or during the first two years of life. They affect how the brain develops in childhood and adulthood.

Attention deficit hyperactivity disorder (ADHD)

Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental condition often identified in childhood and frequently carried into adulthood. Boys are three times more likely than girls to be told they have ADHD. This doesn't mean girls are less prone to the illness. It may just be that ADHD symptoms in girls differ.

Attention is a complex cognitive process that allows you to tune into specific information in your environment while tuning out other stimuli. At the core of attentional processes is the prefrontal cortex (PFC), which acts as the conductor, directing your focus. Also involved are neurotransmitters such as dopamine and noradrenaline, which signal to the PFC to dial up or dial down its neural activity. The right balance of loud versus quiet neural activity enables you to organize your thoughts, prioritize tasks, and keep track of time.

In ADHD, this attention system operates differently. The PFC is less efficient due to variations in neurotransmitter activity. It's like having a less responsive conductor or instruments in an orchestra that ignore the conductor and continue playing too loudly.

Autism spectrum disorder

Autism spectrum disorder (ASD) is a developmental condition that affects communication, behavior, and social interaction. Rates vary globally, which most likely reflects differences in diagnoses and reporting, but it’s estimated that 1 in 100 people are on the autism spectrum. About three to four times as many males than females have a diagnosis. This ratio is a result of both biological differences and gender-based diagnostic criteria that may overlook autism in girls.

The neurobiology of ASD involves complex interactions between genes, brain structure, and function. There is no way to scan someone’s brain and diagnose them with autism based on obvious differences. Instead, ASD is characterized by subtle differences in network connectivity and processing, especially in regions that process information about social cues.

Both environmental factors and dozens of different genes contribute to ASD risk. Some research suggests alterations in neurotransmitters and synaptic pathways emerge very early in brain development, when the baby is still in utero. Early neurogenesis (neuron cell birth) and neuron migration can have major effects on a wide range of symptoms.

Dyslexia

Dyslexia is a specific learning disorder with a neurological basis. It's best characterized as a persistent difficulty with reading and spelling. Whereas one in five children struggle with literacy at school, about one in ten people meet the criteria of dyslexia. In a school setting, it seems to be more visible in boys, which results in earlier and more frequent identification. Dyslexia can be a problem for a person their entire life, even if they master language and literacy skills and get good, evidence-based teaching in school.

Brain-imaging studies have identified what’s known as the reading network in the human brain. Three major brain circuits are involved that include the left-hemisphere language centers. In fMRI brain scans of children and adults with dyslexia, a commonly observed difference is the reduced activity or underactivation of the reading network.

Tourette syndrome

Tourette syndrome (TS) is a neurological disorder characterized by tics — sudden twitches, movements, or sounds that people do repeatedly. Estimates are that TS affects about 1 percent of school-aged children, and boys are three to four times more likely to be diagnosed than girls. People with TS say that having a tic is like having an itch or having to sneeze. Even if you try to hold back, you’ll probably scratch or sneeze at some point. This action makes you feel a little better until the urge comes back again.

Deep under the surface of the cortex is group of nuclei called the basal ganglia. This group of structures is involved in controlling and storing movements and learned automated motor skills (such as riding a bike). TS involves dysregulation in basal ganglia circuits and their connections to other brain areas. Some evidence suggests that changes in the brain’s dopamine system may lead to the hyperexcitability of neurons in the basal ganglia. The overactive neurons trigger the involuntary tic movements and vocalizations. The exact causes of the dysregulation are uncertain, but data shows that some children are more likely to develop tics following streptococcal throat or skin infections.

Managing mood and mental health disorders

Mood and mental health disorders encompass a range of conditions that profoundly affect how you feel (emotions), your thinking (cognition), and your behavior. In this section you read about anxiety, depression, bipolar disorder, schizophrenia, PTSD, and OCD. These are grouped together because they all involve significant alterations in mood, thought patterns, and behavior. They’re also thought to emerge from a mix of genetic, environmental, and psychological factors.

Anxiety

Anxiety is a common mental health condition characterized by excessive and prolonged worry and fear. Everyone worries from time to time, but worrying is a quick, easily resolved thought, while anxiety is accompanying by a physical response and interferes with someone’s daily life. According to the World Health Organization (WHO) anxiety disorders are widespread. About 4 percent of the world’s population experience anxiety disorders but only a quarter of those receive treatment.

Anxiety involves brain networks that process threats and regulate emotions, triggering a fight-or-flight response. Normally, the prefrontal cortex (PFC) helps modulate fear, but anxiety often arises when there’s a miscommunication between the PFC and the amygdala, the brain’s fear center. One theory is that the excessive exposure to stress hormones make the fear brain networks overresponsive, and it becomes hard to differentiate between innocuous challenges and dangerous threats. In a sense, everything becomes a threat.

Depression

Depression is a commonly experienced mental health condition characterized by persistent sadness and a lack of interest in daily activities. It differs from temporary feelings of sadness, which are short-lived and often have a clear cause. The WHO reports depression affects 3.8 percent of the population, including 5 percent of adults (4 percent males, 6 percent women) and 5.7 percent of those over 60. However, less than 6 of those affected receive treatments, partly due to diagnosis challenges and social stigma.

Risk factors for depression span biological, psychological, and social domains, highlighting the biopsychosocial model of mental health. Genetic predispositions, neurochemical imbalances, and personality factors such as neuroticism may interact with life experiences such as bereavement, prolonged stress, or abuse, as well as cognitive patterns such as rumination, to influence an individual’s vulnerability to depression.

Prolonged stress is thought to be a major factor. It is sometimes said that nature (in the form of genes, hormones, inflammation, personality, social support, or biological sex) loads the bullet and stress fires the gun.

Bipolar disorder

Bipolar disorder is a complex psychiatric condition marked by extremes of mood, including emotional highs (mania or hypomania) and lows (depression). The WHO estimates that it affects about 45 million people worldwide or about 2 percent of the population. People with bipolar disorder are often untreated because they’re misdiagnosed or lack access to appropriate care.

The causes of bipolar disorder involve a mix of genetics, neurotransmitter imbalances, and environmental stressors, fitting within the biopsychosocial framework. Bipolar disorder is frequently inherited, with genetic factors accounting for approximately 80 percent of the cause of the condition. One way to think about risk is that genes predispose some people to bipolar disorder, which are triggered by factors such as extreme stress or life events. Brain-imaging studies have shown structural and functional changes in areas related to emotion regulation and impulse control, such as the prefrontal cortex and the amygdala.

Schizophrenia

Schizophrenia is a severe psychiatric disorder that affects how a person thinks, feels, and behaves. Common experiences include hallucinations, delusions, and disorganized thinking. WHO estimates that schizophrenia affects 20 million people worldwide. Symptoms of schizophrenia usually develop in the late teens or early 20s — though they can appear later in life, especially in women.

Schizophrenia has more than one cause. Because genes play a big role in the chance of getting schizophrenia, people who have a family history of it are more likely to get it themselves. Some factors make the chances of getting schizophrenia higher. For example, differences in a person’s brain chemistry, stressful social situations, and trauma (especially as a child). There’s also a link between substance use and schizophrenia, but this relationship is complex. Some unexpected factors influence the development of the condition, including being born in the winter or living in an urban versus countryside setting.

Post-traumatic stress disorder (PTSD)

Post-traumatic stress disorder (PTSD) is a severe mental health condition triggered by experiencing or witnessing a traumatic event. Many different harmful or life-threatening events may cause PTSD. For example, being in a car crash, being raped, being in a natural disaster, experiencing violence, seeing other people hurt or killed, or any event in which you fear for your life.

The WHO indicates PTSD affects approximately 3.6 percent of the global population in any given year, with higher rates in groups of people exposed to severe conflict or war. Up to 12 percent of people will experience PTSD in their lifetime, with most among first responders (for example, police or paramedics) and military personnel.

Acknowledge that PTSD is a response to trauma or an event beyond your control. PTSD is not a sign of personal weakness.

PTSD arises from a complex interplay between the brain’s fear response networks, personal history, and the severity of the traumatic exposure. Brain-imaging studies have shown alterations in the amygdala, hippocampus, and prefrontal cortex, which are associated with a heightened fear response and memory processing. The condition is linked with prolonged exposure to stress hormones such as cortisol, which can lead to changes in brain function and structure.

Navigating neurological problems

Neurological problems, such as migraines and epilepsy, are conditions that directly affect the brain. For example, migraines manifest as severe headaches alongside symptoms such as sensitivity to light, and epilepsy is characterized by recurrent, unprovoked seizures.

Migraine

Migraine is a neurological condition often characterized by intense, debilitating headaches. Symptoms may include nausea, vomiting, difficulty speaking, numbness or tingling, and sensitivity to light and sound. Migraine is listed as the sixth most disabling disorder globally and is the most common neurological disorder.

Typically, migraine onset occurs during adolescence or early adulthood. Migraine is more common in women than men, which is likely due to female sex hormones. Although migraines can start in childhood or adolescence, most migraine patients typically have symptoms in their 20s or 30s. They’re less common after age 40, but different types of migraine afflict people at different life stages. Migraine can also run in families.

Migraines begin with a cortical spreading depression — an electrical wave moving through the cortex — which manifests as aura. Another pathway involved is the trigeminal nerve system, a pain pathway in the head and face. Because aura often precedes the headache, it’s thought the cortical spreading depression activates the trigeminal nerves to release pro-inflammatory substances around the brain’s blood vessels and meninges. In turn, the pro-inflammatory substances induce the blood vessel dilation and inflammation that contribute to the severe pain of a migraine.

The neurotransmitter serotonin is also closely linked to migraine. Changing serotonin levels may trigger pulsating of cerebral blood vessels, adding to migraine’s characteristic throbbing pain. Many migraine medications target serotonin receptors, mimicking serotonin’s effects.

Epilepsy

Epilepsy is a chronic neurological disorder marked by recurrent, unprovoked seizures due to abnormal electrical discharges in the brain. Globally, the number of people with active epilepsy (that is, continuing seizures or with the need for treatment) at a given time is between 4 and 10 per 1,000 people. People with epilepsy are at risk of accidents leading to injury or death due to seizures that result in falls, drowning, or burns. This risk is particularly high in low- and middle-income countries when effective treatment and management of the condition are not accessible.

The neurobiology of epilepsy involves complex interactions in the brain’s electrical system. Disruptions in this system lead to seizures. The causes of epilepsy are varied; the disruptions can be caused by genetic predispositions, structural brain changes (for example, a tumor), or imbalances in neurotransmitters.

Addressing structural and acquired brain disorders

In this section, you read about brain health problems that involve damage or injury to the brain’s structure, which in turn affect how the brain works and, consequently, health and behavior. Damage to the brain or spinal cord requires a different approach compared to other psychological or developmental brain health conditions.

Brain tumors

Brain tumors are abnormal growths of cells in the brain that can disrupt normal brain function. There are more than 40 types of brain and spinal cord tumors, and they’re classified based on the type of cell they start in. Gliomas are tumors that start in the glial cells of the brain and are the most common type.

How tumors affect the brain depends on their type, size, and location. Notably, glioblastomas, which are the most aggressive and common of malignant brain tumors, represent a significant proportion of cases and are notorious for their poor prognosis, with a five-year relative survival rate of about 6 percent. In contrast, another type of brain tumor, oligodendroglioma, which is characterized by specific genetic mutations, has a five-year survival rate of 84 percent.

Traumatic brain injury (TBI)

TBI (traumatic brain injury) is a significant health concern globally, affecting people across all demographics, often rather unexpectedly, with devastating consequences to health. Common causes of TBI include falls, vehicle-related collisions, domestic violence, military combat, and sports injuries. Brain injuries can range from very mild (such as a concussion) to severe (such as TBI), characterized by symptoms such as headaches and dizziness to more pronounced issues such as slurred speech and loss of consciousness.

TBI involves complex pathophysiological processes. Even a closed-head injury (for example, knocking your head while wearing a cycle helmet) can lead to axonal shearing, where the brain’s movement inside the skull causes axons to stretch and tear. This disrupts neuron-to-neuron communication and can lead to cell death. Shearing of axons is a hallmark of diffuse axonal injury, which can have devastating neurological consequences.

In concussion, which is considered a mild TBI, similar mechanisms may operate on a smaller scale but can accumulate with repeated injuries or over time, increasing the risk for conditions such as chronic traumatic encephalopathy (CTE). CTE is associated with the buildup of tau protein in the brain, which impairs neuronal function and can lead to symptoms such as memory loss, confusion, impaired judgment, and progressive dementia.

Stroke

Stroke is a critical health issue, striking people rather unexpectedly and with varying degrees of severity. Stroke occurs when the blood supply to part of the brain is interrupted or reduced, preventing brain tissue from getting oxygen and nutrients. This can lead to cell death, leaving an area called a cerebral infarct. Around the world, one in four people above the age of 25 is likely to experience a stroke at some point in their lives. Annually, more than 16 percent of strokes happen in individuals aged 15 to 49 years. For many who don’t receive immediate and appropriate care, the resulting disability is devastating.

Two types of strokes are

Ischemic strokes,

where blockages such as clots disrupt blood flow and trigger a harmful cascade of cellular reactions, including excitotoxicity, where an excess of neurotransmitters causes further neuronal damage, and inflammation, which inadvertently harms healthy cells.

Hemorrhagic strokes

are caused by ruptured blood vessels, leading to bleeding that directly damages brain cells and elevates intracranial pressure, impairing blood flow and potentially causing more extensive injury.

Investigating neurodegenerative disorders

Understanding dementia and other brain diseases of aging sheds light on the critical risk factors that influence brain health over your lifespan. By delving into the details of age-related diseases, you can understand the importance of preserving cognitive function and quality of life as you navigate the later chapters of your existence.

Dementia is an umbrella term used to describe various symptoms of cognitive decline, such as forgetfulness. It is a symptom of several underlying diseases and brain disorders. Alzheimer’s disease is the most common cause of dementia. Other types include vascular dementia, Lewy body dementia, and frontotemporal dementia, which is related to the shrinking of the frontal and temporal anterior lobes of the brain. Each type of dementia is classified based on its distinct pathological features, causes, and patterns of brain changes, as well as the specific symptoms it presents.

Alzheimer’s disease (AD)

Alzheimer’s disease (AD) is a common neurodegenerative condition worldwide, predominantly affecting the elderly. AD is characterized by progressive memory loss, cognitive decline, and personality changes.

Although it is not the cause of AD, getting older is the biggest known risk factor for the illness. Beyond the age of 65, the number of AD cases about doubles every five years. Estimates vary by country, but approximately one-third of adults over 85 in the U.S. may develop AD. That said, many people do not experience dementia until they're in their 90s or older.

Women tend to be more affected by AD than men, but rates in men are catching up. Several reasons may explain this: Women generally live longer, they may have different hormonal levels and genetic factors that make them more susceptible, and they’re more likely to get conditions such as depression, which can increase the risk of AD.

AD involves the buildup of amyloid plaques and tau tangles in the brain, causing nerve cell connections to be lost and the brain tissue to shrink, particularly in areas crucial for thought and memory. This leads to changes that can be seen with the naked eye (or microscope), including brain atrophy, particularly in the cerebral cortex and hippocampus, enlargement of fluid-filled ventricles, breakdown in white matter that connects brain regions, and a decrease in brain weight.

Under a microscope, you can see

Plaques from beta-amyloid protein clusters.

Neurofibrillary tangles of tau protein inside neurons, which interfere with neuron function and are linked to cell death.

Historically, the accumulation of beta-amyloid plaques was believed to be the primary driver of AD (they disrupted communication between neurons, triggered inflammation, leading to cell death). However, plaque load and cognitive impairment are not always linear. Some elderly individuals have a significant plaque load but show no cognitive impairment, while others may not exhibit as much plaque.

Parkinson’s disease (PD)

Parkinson’s disease (PD) is a chronic and progressive movement disorder that affects approximately 10 million people worldwide. It commonly affects individuals over 60, with both incidence and prevalence rising with age. Like AD, the exact cause of PD is unknown, but a combination of genetic and environmental factors is believed to contribute to the condition.

PD is characterized by the loss of dopamine-producing neurons in the substantia nigra, a region of the midbrain, and the presence of Lewy bodies — abnormal aggregates of protein — that develop inside nerve cells, affecting motor control and other functions.

The loss of dopaminergic neurons leads to a drop in dopamine levels, which is crucial for regulating movement and coordination. As dopamine decreases, PD symptoms begin to emerge. The presence of Lewy bodies is also associated with the symptoms of PD, although their exact role in the disease process is not fully understood. The genetic factors in PD are less well-defined than in AD, with multiple genes and environmental factors implicated.

Multiple sclerosis (MS)

Multiple sclerosis (MS) is a chronic inflammatory condition of the central nervous system, affecting millions worldwide. Unlike AD, MS can occur at any age, but most commonly is diagnosed in individuals between the ages of 20 and 40. It has a variety of presentations, ranging from mild to severe, and is more common in women than in men.

MS is characterized by the immune system abnormally attacking the protective sheath (myelin) that covers nerve fibers, causing communication problems between your brain and the rest of your body. Eventually, the disease can cause the nerves themselves to deteriorate or become permanently damaged.

MS involves a process called demyelination, the loss or destruction of myelin. Myelin damage disrupts the transmission of messages in the central nervous system. This damage can lead to a range of neurological symptoms, depending on which part of the central nervous system is affected.

The exact cause of MS is unknown, but it’s believed to be a combination of genetic susceptibility and environmental factors, such as viral infections. Vitamin D deficiency and smoking are also associated with a higher risk of developing MS.

Motor neuron disease (MND)

Motor neuron disease (MND) includes a group of neurological disorders that affect motor neurons. Motor neurons innervate voluntary muscle and control activities such as speaking, walking, breathing, and swallowing. Amyotrophic lateral sclerosis (ALS) is the most common form of MND. MND typically manifests in adults over 40 and is slightly more prevalent in men. Globally, the incidence of MND is approximately 1 to 2 per 100,000 people annually.

MND leads to progressive weakness and wasting of muscles caused by the degeneration of motor neurons in the brain and spinal cord. The etiology of MND is not fully understood. However, it’s thought to be due to a combination of genes and environmental factors.

MND involves loss of motor neurons. Two classes of MND can affect upper motor neurons that project from the primary motor cortex down the spinal cord or lower motor neurons that project from the spinal cord to muscles.

About 15 percent of cases are familial, passed down through a gene mutation, but other theories about the causes of motor neuron disease include exposure to environmental toxins and chemicals, viral infections, and immune-related damage.

Chapter 2

Nourishing Your Brain with Healthy Habits

IN THIS CHAPTER

Thinking about food as more than fuel

Linking gut health and brain health

Exploring the benefits of physical activity

Connecting sleep with mental health, cognition, and metabolism

Modern science and ancient wisdom agree: How you eat, move, sleep, form relationships, and find meaning shapes your brain’s growth, thinking, feelings, and aging.

In this chapter, you explore factors such as diet, exercise, and sleep as important ways to care for your brain and stave off disorders including depression and dementia. We guide you through brain-healthy diets and their remarkable effect on well-being.

You also discover how exercise gives your brain a pep talk, getting it pumped and ready for whatever life throws at it. Whether it’s a brisk walk, a tough gym session, a dance party with your friends, or pottering around the garden, movement powers up your brain health and mental well-being.

Finally, just as a doctor prescribes medication if you’re sick, consider sleep as your nightly prescription for optimal brain function. Ensuring that you get quality sleep every night is one of the most effective strategies you can adopt for maintaining cognitive performance, emotional stability, and overall well-being.

Caring for Your Brain through Your Stomach

Often, when it comes to diet, individual studies contradict one another. For example, in a 2013 paper published in the American Journal of Clinical Nutrition, academics randomly selected 50 ingredients from recipes in The Boston Cooking-School Cookbook and looked at studies on their cancer-causing or cancer-curing potentials. Almost every food had studies claiming both positive and negative health effects (except for olives!).

Our advice is to approach nutrition critically, not take every study or headline at face value, and remember the value of simple, timeless advice such as “Eat your fruits and vegetables!”

One brain-healthy option: The Mediterranean diet

The Mediterranean diet (MedDiet) has been widely studied, partly because of its roots in the culinary traditions of countries such as Italy, Greece, and Spain. While some critics argue the MedDiet is not one-size-fits-all due to regional differences and personal health needs, it remains one of the best-researched diets, showing many different ways that eating can support good health.

The MedDiet, rich in fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish (plus a little red wine), has been linked to numerous health benefits such as lower risks of heart disease, diabetes, obesity, dementia, and improved mental health. Its anti-inflammatory, antioxidant properties make it ideal for reducing obesity and, with its plant-based focus, it has a low environmental effect, offering both health and sustainability benefits.

Rather than being a strict optimization protocol, the MedDiet is like a set of guiding principles that influence how you select, prepare, eat, and enjoy food. Here’s a quick summary of what you should eat on a Mediterranean-style diet:

Veggies and fruits:

Load up on a variety of colorful vegetables and fruits.

Extra-virgin olive oil:

Use this as your main source of fat — it’s both tasty and healthy!

Wholegrain breads and cereals:

Think wholegrain goodness such as whole wheat bread and hearty cereals.

Legumes and beans:

Chickpeas, kidney beans, lentils — these are your new best friends.

Nuts and seeds:

Snack on a handful of nuts or sprinkle seeds over your meals.

Fish and seafood:

Treat yourself to fish and seafood regularly.

Herbs and spices:

Flavor your dishes with onion, garlic, and a variety of herbs and spices such as oregano, coriander, and cumin.

Wondering about meat and dairy? No worries! You can definitely include

Yogurt, cheese, and milk:

Enjoy these in moderation.

Lean proteins:

Chicken, turkey, and eggs are all great choices.

Red meat and sweets:

Keep these to small amounts and occasional treats.

Processed meats and packaged foods:

Limit these to rare occasions.

And what about alcohol? If you enjoy a drink, wine (especially red wine) is a traditional part of this diet. Just remember, it’s all about moderation and enjoying it with meals.

A healthy body is as important as a healthy brain

Mental illness is a brain disorder? Well, it’s tempting to think that’s the case and not dig any deeper. But a powerful new analysis has found that poor physical health is a more obvious sign of mental illness than poor brain health. A 2023 JAMA Psychiatry paper looked at the health of 85,748 people who’d been diagnosed with psychiatric disorders (including schizophrenia, bipolar disorder, depression, and generalized anxiety disorder) and compared them to 87,420 healthy people.

Using a wide range of tests, scans, and assessments, researchers scored the health of different body systems: pulmonary (lung), musculoskeletal, kidney, metabolic, hepatic (liver), brain, cardiovascular (heart and blood vessels), and immune systems. People with psychiatric problems had much lower scores for body health than their healthy peers. The kidneys, liver, immune, and metabolic systems were all hit the hardest — harder than the brain!

You can’t separate your mental health from your physical health. If you’re dealing with a mental health condition, it’s just as important to look after your physical body as it is to look after your mind. And eating a healthy diet is one of the best ways to do that.

Connecting diet and mood disorders

When it comes to protecting yourself from depression, a healthy diet is one of your most useful tools.

Eating more plant foods, such as vegetables, fruits, legumes, and whole grains, along with lean proteins such as fish, can significantly lower your risk of depression. And on the flip side, eating lots of ultraprocessed factory-made foods and sugary stuff can increase your depression risk.

Studies from around the world consistently show that this relationship holds. Meta-analyses (pooled observational and intervention trials) and umbrella reviews (pooled meta-analyses) confirm that sticking to a healthy diet, especially the MedDiet, can reduce your chances of experiencing depression.

Connecting diet and dementia

When it comes to protecting yourself from dementia, rather like depression, the evidence is clear: A healthy diet is key! If you do an internet search for How do I prevent dementia, you'll find that every reputable global organization or government guideline includes statements along the lines of “Eat a healthy diet.” And a 2018 umbrella review of meta-analyses, including data from over 12.8 million people, found that a healthy diet is indeed beneficial for overall mortality and reducing your risk of dementia, heart disease, and diabetes.

Sticking to the MedDiet helps people who are diagnosed with mild cognition impairment (MCI) from progressing further. And those at high risk for developing Alzheimer's disease (AD) showed less AD-like pathology in their brains after they died.

TWO MORE DIETS FOR BRAIN HEALTH

A few variations of the MedDiet have been put to the test, also with great results for slowing MCI.

The DASH (Dietary Approaches to Stop Hypertension) diet focuses on reducing sodium (salt) intake and emphasizes fruits, vegetables, whole grains, and lean proteins.The MIND diet is a combination of the MedDiet and the DASH diet, with the addition of berries, nuts, fish, and dark leafy greens, such as spinach.

Both diets show promise in protecting against cognitive decline and promoting overall brain health.

Keeping up with the ketogenic diet

The ketogenic diet (KD)