How does Menopause Affect the Brain?

Menopause Treatment, West Malling, Kent

Menopause is a natural biological process that marks the end of a woman’s reproductive years, typically occurring in the late 40s or early 50s. This period is characterised by the cessation of menstrual cycles (or absence of a period) for 12 consecutive months. The journey towards menopause, often termed perimenopause, involves significant changes in hormone levels, particularly oestrogen and progesterone, which can have a profound impact on various aspects of health, including cognitive function. 

What is happening to your hormones during perimenopause?

As women approach menopause, the ovaries gradually produce less oestrogen and progesterone, the hormones responsible for regulating menstruation and ovulation. These hormonal changes are the primary drivers of menopause symptoms, such as hot flashes, night sweats, mood swings, and sleep disturbances. However, the impact of these changes extends beyond physical symptoms, affecting the brain and cognitive functions as well.

How does menopause affect brain health and cognitive function?

Research has shown that the fluctuating levels of oestrogen and progesterone during menopause can influence brain function. Oestrogen, in particular, has a protective effect on the brain and is involved in various cognitive processes, including memory, learning, and mood regulation. As oestrogen levels decline, some women may experience cognitive symptoms such as:

• Difficulty concentrating
• Memory lapses or forgetfulness
• Slower cognitive processing
• Mood swings and increased anxiety or depression

These changes can be concerning and frustrating for many women, affecting their daily lives and overall sense of well-being.

How to Manage and Improve Cognitive Function During Menopause

Fortunately, there are several strategies that can help manage and potentially improve cognitive function during menopause:

Bio-Identical Hormone Replacement Therapy (BHRT):

BHRT involves the use of hormones that are chemically identical to those produced by the human body. It can be an effective treatment for managing menopausal symptoms, including cognitive issues. BHRT can help stabilize hormone levels, potentially improving memory, focus, and mood. However, it’s important to discuss the risks and benefits of BHRT with a healthcare provider, as hormone therapy is not suitable for everyone.

Regular physical exercise

Regular exercise can boost brain health through the release of endorphins, which are hormones that improve mood and reduce stress. It also increases blood flow to the brain, which can help enhance cognitive functions and memory. Exercise is known to support the growth of new brain cells and connections, a process known as neurogenesis. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week. Activities could include brisk walking, swimming, cycling, yoga, and weight training. Finding an activity you enjoy can help you stay consistent.

Balanced diet

A diet rich in vitamins, minerals, and antioxidants can protect the brain from oxidative stress, while omega-3 fatty acids are important for maintaining the structure and function of brain cells. A balanced diet can also help manage weight, reduce inflammation, and support overall health, which is particularly important during menopause. Focus on incorporating a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats into your diet. Foods like blueberries, salmon, nuts, and leafy green vegetables are particularly beneficial for brain health. Limit intake of processed foods, sugars, and unhealthy fats.

Adequate sleep

Quality sleep is essential for cognitive functions, including memory consolidation, learning, and emotional regulation. Menopause-related symptoms, such as night sweats and insomnia, can disrupt sleep, impacting mood and cognitive performance. Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a restful sleeping environment, limiting exposure to screens before bedtime, and avoiding caffeine and heavy meals in the evening. Relaxation techniques, such as reading or taking a warm bath before bed, can also promote better sleep.

Stress management

Chronic stress can have a negative impact on brain function, leading to issues with memory, concentration, and mood. Effective stress management can help mitigate these effects, improving cognitive health and overall well-being. Incorporate stress-reduction techniques into your daily routine, such as mindfulness, meditation, deep breathing exercises, or yoga. Finding hobbies or activities that relax and fulfil you, such as gardening, painting, or listening to music, can also help manage stress levels.

Cognitive Training

Engaging in mentally stimulating activities can enhance cognitive reserve, the brain’s ability to improvise and find alternate ways of doing things. This can help maintain and improve cognitive functions during menopause. Dedicate time to activities that challenge your brain, such as puzzles, strategy games, reading, or learning a new skill. Regularly engaging in these activities can stimulate brain function and enhance memory and problem-solving skills.

Social Engagement

Maintaining strong social connections can provide emotional support, reduce stress, and stimulate cognitive functions through social interaction. Social engagement is linked to a lower risk of dementia and better mental health. Make an effort to stay connected with family and friends. Join clubs, groups, or classes that align with your interests. Volunteering in your community can also provide a sense of purpose and connection.

Menopause is a significant transition in a woman’s life that can affect her physically, emotionally, and cognitively. Understanding the impact of hormonal changes on the brain and adopting strategies to manage these effects can help improve quality of life during this period. It’s important for women to seek support from healthcare providers, family, and friends, and to approach menopause as a time of change rather than a period of loss.

If you’re currently transitioning through the menopause period, and require some support, click here to enquire or to book a consultation with our friendly GP who will help you navigate the changes and embrace a happier, healthier you.