Is dementia more common in men or women? Here’s what to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
More women than men develop dementia and Alzheimer’s, and stress could be part of the puzzle. Here’s what researchers are learning — and how to support brain health.
Dementia and Alzheimer’s are heavy topics to think about and discuss, especially for people who have seen a loved one struggle. If you’ve watched someone you care about lose pieces of themselves, forgetting names, places, or even the little moments here and there that once made up a lifetime, then you know firsthand just how heartbreaking, confusing, and scary it can be.
You might have heard that women simply live longer than their male counterparts, and that’s why women make up nearly two-thirds of Alzheimer’s cases. While that’s partly true, research suggests there’s more to the story. Scientists are steadily uncovering fascinating links between brain health, hormones, and one of the biggest missing pieces, which is stress.
Stress is something the majority of people deal with, regardless of gender. But, for women in particular, stress can play an especially large and complex role in long-term brain health and functioning. The good news is that there are ways to protect our minds and bodies starting right now.
What are Alzheimer’s and dementia?
Before we dive into why dementia affects more women than men, let’s take a moment to understand what these conditions actually are. You’ve probably heard the terms Alzheimer’s and dementia used interchangeably, but they’re not quite the same thing.
Think of dementia as an umbrella term that describes a group of symptoms that affect memory, thinking, and daily functioning. Alzheimer’s disease is just one type of dementia, but it’s the most common and makes up about 60-80% of dementia cases. Other forms of dementia include vascular dementia, Lewy body dementia, and frontotemporal dementia. Each has its own unique causes and symptoms.
At its core, dementia is diagnosed when there are specific changes found in the brain. Over time, proteins can build up in the brain and form plaques and tangles that get in the way of communication between nerve cells. These are the changes that physicians look out for. The results of a build up of protein in the brain are memory loss, confusion, trouble with problem-solving, and, eventually, difficulty performing everyday tasks.
If you’ve ever connected with someone with dementia or helped a loved one navigate their diagnosis, then you know it’s more than just forgetting names or misplacing their keys. Dementia can change someone’s personality, hinder their ability to communicate, and may even drastically alter their sense of reality. That’s what makes dementia so challenging, and not just for the person experiencing it, but for their family, friends, and caregivers too.
It’s important to note that dementia isn’t a normal part of aging. Yes, our brains change as we get older, and we all have the occasional moment where we forget a name or can’t find the remote, but dementia goes beyond that. It’s a disease, which means there are things we can do to help reduce the risk.
Why do more women have dementia than men?
Nearly two-thirds of Americans with Alzheimer’s disease are women, and while longer lifespans play a role, researchers believe other factors are at play for women facing a higher risk.
Here’s what scientists are learning:
Hormonal shifts: Estrogen supports brain health, but its decline during menopause may make the brain age faster. Early menopause, whether natural or due to surgery (like from a hysterectomy), is linked to a higher risk of cognitive decline. Researchers are studying whether hormone replacement therapy (HRT) could help.
Genetics: Women who carry the APOE4 gene, which is a known risk factor for Alzheimer’s, seem to be more vulnerable to getting Alzheimer’s than men with the same gene. Scientists aren’t yet sure why.
Chronic stress and mental load: Women often juggle multiple responsibilities at once, from home life to work life to personal life, often leading to higher stress levels. Over time, chronic stress may damage areas of the brain that are memory-related, increasing dementia risk.
Brain connectivity: Women’s brains have stronger connections between hemispheres, which may support multitasking but also require more energy. Some researchers believe this could make women’s brains more susceptible to Alzheimer’s-related damage.
7 early signs of dementia in women
Dementia isn’t just about memory loss, though that’s a major aspect of it. Dementia can also show up in subtle, unexpected ways — especially in women. Because women often juggle multiple responsibilities, early symptoms may be mistaken for stress, exhaustion, or normal aging. But catching these warning signs early can make a big difference.
If these signs appear frequently or worsen over time, it’s worth checking in with a doctor. Early detection can help with treatment, planning, and support.
Here are some key signs to look out for:
Memory lapses that feel weird: Forgetting conversations, repeating questions, or losing track of time more often than what’s considered typical for you
Trouble finding the right words: Pausing mid-sentence, mixing up words, or struggling to follow group conversations
Mood changes: Increased anxiety, sudden mood swings, or withdrawing from social activities
Disorientation in familiar places: Getting lost on well-known routes or struggling with directions
Difficulty managing daily tasks: Trouble keeping up with finances, planning, or following familiar recipes
Overwhelm in busy environments: Feeling confused in noisy settings or struggling to make decisions
Changes in judgment: Falling for scams, dressing inappropriately for the weather, or making unusual purchases
Does stress increase women’s risk of dementia? What the research says
We all know stress isn’t great for us. It can mess with our sleep, leave us feeling exhausted, and make even small issues seem like the end of the world. Chronic stress could actually be one of the missing links between women and dementia.
It’s no secret that many women carry a heavy mental load. From juggling work, family, caregiving, and a never-ending list of responsibilities, even when they’re sitting still, their brains are often on overdrive. This constant state of being “on” takes a toll on the body, especially on the brain.
The stress-dementia connection
When we’re stressed, our bodies release cortisol and adrenaline, also called stress hormones. In short bursts, adrenalin is helpful, as it gives us the energy and quickness to deal with challenges and even danger. But when stress becomes chronic, high cortisol and adrenalin levels can actually shrink parts of the brain, particularly the hippocampus, which is the area responsible for memory and learning. (Here are seven ways to lower cortisol and balance your stress hormones.)
Studies suggest that:
Women’s brains may be more sensitive to stress than men’s. Research has found that high levels of cortisol can damage neurons in the hippocampus more significantly in women.
Middle-aged women with high stress levels have a higher risk of developing Alzheimer’s later in life. One study followed women for nearly 40 years and found that those who reported higher stress earlier in life were more likely to develop dementia.
Stress may accelerate brain aging. In some cases, the brain scans of people who are chronically stressed resemble those of people with early-stage cognitive decline.
Women, stress, and the caregiving factor
Another important piece of the puzzle in the connection between women and dementia is caregiving.
Women are far more likely to be caregivers, whether for children, aging parents, or spouses. Two-thirds of unpaid caregivers in the United States are women, and many are caring for someone with dementia. It’s an exhausting, emotional role to take on, and studies show that caregivers have higher rates of depression, anxiety, and cognitive decline themselves when faced with this challenging position.
Some research suggests that caring for someone with dementia may actually increase the caregiver’s own risk of developing the disease. It’s a heartbreaking cycle and is one that highlights just how critical it is for caregivers to prioritize their own wellbeing, too. Here are 20+ self-care tips to help you do just that.
The good news: Stress is manageable
Stress is something we can take steps to manage, and that should give you some hope. While we can’t eliminate all the pressures of daily life, we can make small shifts to protect our brains from long-term damage.
Simple habits like deep breathing, mindfulness, exercise, and prioritizing rest can help regulate adrenalin and cortisol levels, giving the brain a chance to recover.
If you’ve ever brushed off your stress and found yourself thinking that you’ll deal with it later, remember that taking care of your mental wellbeing isn’t selfish but an investment in your brain health. And that’s something future you will thank you for.
7 tips to lower your risk of dementia and Alzheimer’s
So, what can you actually do to protect your brain? The answer is a lot! While we can’t change factors like genetics or aging, research suggests that up to 40% of dementia cases could be prevented or delayed with lifestyle changes. That’s a pretty hopeful statistic.
And the best part is you don’t have to overhaul your life overnight. Small, consistent habits add up. Let’s explore simple, science-backed ways to take care of your brain that you can begin today.
1. Manage stress before it manages you
Find ways to actively manage stress, not just push through it, by trying the following:
Daily mindfulness or meditation: Even five minutes of deep breathing can lower your stress hormones like cortisol.
Journaling or brain-dumping before bed: Get those thoughts out of your head and onto paper.
Setting boundaries: Saying no is self-care, not selfish.
💙 Learn to Count the Breaths to manage stress with guidance from Jeff Warren in this session of The Daily Trip.
2. Prioritize deep, quality sleep
Sleep is when your brain clears out toxins and strengthens memory connections, so if you’ve ever felt foggy after a rough night’s sleep, that’s likely why.
Chronic sleep deprivation is a major risk factor for dementia. Here’s how to improve sleep quality:
Aim for 7–9 hours: No, running on four hours of sleep isn’t a badge of honor.
Create a bedtime wind-down routine: Think dim lights, no screens, maybe a warm cup of tea.
Be consistent: Going to bed and waking up at the same time (even on weekends) helps regulate your body clock.
3. Move your body in ways you enjoy
Exercise is one of the most powerful tools for protecting brain health. It boosts blood flow, reduces inflammation, and even promotes the growth of new brain cells. And the best part is that you don’t need to run a marathon to reap the benefits of mindful movement. You just need to move.
Walking is magic: A 30-minute brisk walk, five times a week, is linked to lower dementia risk.
Strength training matters: Lifting weights or doing bodyweight exercises (like squats, lunges, and pushups) can help keep both your muscles and brain strong.
Just move: Pick activities you actually enjoy so you’ll stick with them.
4. Nourish your brain with the right foods
Food isn’t just fuel — it’s also medicine for your brain. Mindful eating, like with a Mediterranean diet, which is rich in healthy fats, leafy greens, and omega-3s, has been linked to a lower risk of cognitive decline. Try this:
Leafy greens: Spinach, kale, and arugula are packed with brain-loving nutrients.
Fatty fish: Salmon, sardines, and mackerel provide omega-3s that help keep brain cells healthy.
Nuts and seeds: A handful of walnuts, almonds, or flaxseeds can boost brain function.
Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants.
Olive oil: A drizzle of extra virgin olive oil supports brain health.
💙 Dive deeper into how to improve your relationship with food during the Mindful Eating Series.
5. Challenge your brain like a muscle
Just like your body, your brain needs exercise too. Learning new things helps build cognitive resilience and helps overcome mental fatigue, which can delay or reduce dementia symptoms. Keep your brain engaged by:
Learning a new skill: A language, a musical instrument, or even a craft can strengthen neural connections.
Reading and writing: Even a few pages a day can keep your mind sharp.
Playing strategy games: Puzzles, chess, or even word games help boost cognitive function.
6. Stay socially connected
Humans are wired for connection and belonging. We need it. In fact, loneliness and social isolation are major risk factors for cognitive decline. Studies show that people with strong social ties have a lower risk of Alzheimer’s. So, staying connected isn’t just good for the soul, it’s good for the brain.
Call a friend just to chat: No agenda needed. Just say hi and ask how they’re doing.
Join a group or club: Whether it’s a book club, yoga class, or volunteering, community matters.
Prioritize laughter: Fun and joy are seriously good for your health.
7. Pay attention to hormone health
Since estrogen plays a key role in brain protection, women’s brain health shifts significantly during menopause. If you’re experiencing brain fog, mood swings, or memory issues, it might be worth talking to a doctor about the following:
Hormone replacement therapy (HRT): Research suggests that, when started at the right time, HRT may help protect cognitive function.
Lifestyle adjustments: Managing stress, eating well, and getting enough sleep can ease menopause-related brain changes.
Is dementia more common in men or women? FAQs
Who has the highest rate of dementia?
Women over the age of 65 have the highest rates of dementia, particularly Alzheimer’s disease. Nearly two-thirds of Americans living with Alzheimer’s are women. While part of this is due to women living longer than men, research suggests that other factors—such as hormones, stress, and genetics—may also contribute to this higher risk.
Scientists are continuing to study why women seem to be more vulnerable, and understanding these differences could help lead to better prevention and treatment strategies in the future.
How does dementia affect women differently than men?
Dementia doesn’t just affect more women, but it can also affect them differently. Some studies suggest that women decline more rapidly once the disease begins, experiencing faster memory loss and cognitive decline compared to men.
Women are also more likely to struggle with language-related symptoms, such as difficulty finding words or following conversations, whereas men with dementia often show more behavioral changes, such as aggression.
Additionally, because women are more likely to be caregivers for others, they may be slower to recognize their own symptoms or seek help, putting them at a disadvantage when it comes to early diagnosis and intervention.
Is there a link between women’s stress levels and Alzheimer's?
Yes, research suggests that chronic stress may play a significant role in Alzheimer’s risk, particularly for women. Stress triggers the release of cortisol, a hormone that, in high levels over long periods, can damage the brain’s memory centers.
Some studies have found that middle-aged women who report higher stress levels are more likely to develop dementia later in life. This could be due to a combination of biological differences, lifestyle factors, and the fact that women often carry the mental load of caregiving and household management, which can lead to chronic stress.
The good news is that managing stress through mindfulness, exercise, and relaxation techniques (like these 12) may help protect brain health.
What role do hormones play in dementia risk?
Estrogen plays a protective role in brain health, helping to support memory, reduce inflammation, and promote communication between brain cells. During menopause, estrogen levels drop significantly, which may increase the risk of dementia.
Some studies suggest that women who experience early menopause or have their ovaries removed before the natural age of menopause may have a higher risk of cognitive decline. There’s ongoing research into whether hormone replacement therapy (HRT) can help reduce this risk, but the timing and individual factors matter.
If you’re concerned about how hormonal changes may be affecting your brain health, talking to a doctor can help you explore options.
What can women do to protect their brain health?
While we can’t control every risk factor, there are many ways to actively support brain health. Regular physical activity, a brain-healthy diet (such as the Mediterranean diet), quality sleep, and stress management all play a crucial role in keeping the mind sharp.
Staying socially engaged, challenging the brain with learning and problem-solving activities, and prioritizing mental wellbeing are also important. For women, paying attention to hormonal health—especially during menopause—can be another key piece of the puzzle.
The most important thing is consistency. The small, daily habits can add up to long-term protection.
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