BETTER! Building bodies women can trust with Dr. Stephanie Estima Is it Alzheimer's or Perimenopause? 5 Ways to Protect Your Midlife Brain with Dr. Majid Fotuhi
Mar 2, 2026
Dr. Majid Fotuhi, neurologist and author focused on brain resilience and Alzheimer’s prevention, explains why midlife forgetfulness is often perimenopause, not dementia. He discusses how walking and targeted exercise can grow your brain. He highlights hormones, hearing and vision, neuroplasticity, and simple lifestyle steps that boost memory and brain health.
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Perimenopause Changes Are Hormone Driven Not Imagined
- Estrogen fluctuations during perimenopause cause real, measurable cognitive changes rather than imagined symptoms.
- Imaging shows temporary swelling and anatomical changes in memory regions like the hippocampus that usually resolve after menopause stabilizes.
Make Exercise The Primary Brain Health Habit
- Prioritize exercise as the top pillar of brain health because it increases mitochondria, reduces inflammation, and raises BDNF.
- Even 45 minutes of walking three times weekly can enlarge the hippocampus by ~2% in a year; higher intensity speeds results.
How To Define Effective Brain Growing Workouts
- Use perceptible effort as a guide: push to huffing and puffing for intensive sessions but don't let that intimidate you.
- Practical plan: 1 hour intense cardio plus 45 minutes strength training three times weekly yields broad benefits.
