It Isn’t Just Brain Fog: Menopause Changes Your Brain
3 Things to Do Now to Protect Your Brain Health
Estrogen is commonly known for the role it plays in women’s reproductive health; however it also impacts metabolism, cognitive function, and mood levels. From the time a woman enters perimenopause until up to 10 years after menopause, a woman will experience fluctuations in her estrogen levels that can cause brain fog, anxiety, forgetfulness, mental fatigue, and mood swings.
If you’re a woman in your 40s or 50s, you’re not imagining these symptoms. Perimenopause and menopause aren’t just hormonal changes – they’re brain changes.The brain is one of the most estrogen-sensitive organs in the body so when estrogen starts fluctuating (and eventually declines), the brain adjusts accordingly. And while hormone replacement therapy (HRT) can help mitigate some perimenopause and menopause symptoms, its impact on cognitive function is unclear.
So, what can women do to manage their brain health during midlife hormonal changes?
Here are three pieces of advice:
- Move your body. Movement is known for producing the “feel good” hormones endorphins. Exercise also increases blood flow and oxygen to the brain, helps it process glucose when estrogen levels drop, and helps lower cortisol and stress. Strength training, walking, yoga, Pilates, and steady cardio are all effective forms of movement that can help you support your brain during perimenopause and menopause.
- Stimulate your brain. If you’ve ever walked into a room only to immediately forget why you entered it, you’re not alone. Brain fog can disrupt memory and our ability to recall information, but regular brain stimulation can help keep the brain active and alert. Try mental exercises such as crosswords and Sudoku, challenge yourself to memorize daily tasks or shopping lists, and try new activities that require you to use your brain in new ways.
Eat a nutrient-rich diet. You’ve probably heard it before – food is medicine. When it comes to protecting brain health, eating a diet rich in omega-3’s, vitamin D, and the B vitamins is one of the next remedies. Think salmon, anchovies, nuts, flaxseed, plant oils, eggs, and leafy green vegetables. A Mediterranean-inspired diet plan and the MIND diet are good places to look for recommendations.
