Menopause and Brain Health
Recently, my trainer started a beta program for women over 50 that addresses the health issues that happen at this stage of our lives like pre-diabetes, diabetes, high or elevated cholesterol, heart disease, and high blood pressure just to name a few. Each week, I have a coaching session with her and she asks about the previous week how I did with my meal plan and exercise. In our conversation last week, I expressed my concern with my brain health. With a dad who is currently on an Alzheimer’s journey and two great aunts on my moms side who had Alzheimer’s and passed from it, I am a little more than concerned . I told her I would like to do everything possible for my brain health and I know there are foods that help with that and I asked her to structure my meal plan with that in mind.
What was interesting was when I mentioned this, she said no one else in this beta program had voiced this as a concern with their health which I though odd at first but thinking about it we normally don’t lump brain health with our physical health concerns. For me this is a really big thing. This goes beyond the brain fog we experience during menopause.
During menopause, a woman's body undergoes many changes, including a decrease in the production of estrogen, which can affect various parts of the body, including the brain.
Estrogen is a hormone that plays a vital role in maintaining the health of the brain, including regulating mood, memory, and cognitive function. When a woman enters menopause, the decrease in estrogen levels can cause a range of symptoms, including hot flashes, night sweats, mood swings, and memory problems.
Studies have shown that women going through menopause experience changes in brain structure and function that can affect cognitive performance. These changes can lead to difficulty with memory and learning, as well as an increased risk of cognitive decline and dementia.
One study found that women who experienced menopause before the age of 45 were at a higher risk of developing dementia later in life. Another study found that women who underwent hormone replacement therapy (HRT) to increase estrogen levels during menopause had better cognitive function than those who did not.
However, it is important to note that HRT carries its own risks and should only be used after careful consideration and consultation with a healthcare provider.
In addition to HRT, there are other steps women can take to support brain health during menopause.
These include:
Exercise regularly: Exercise has been shown to improve cognitive function and reduce the risk of cognitive decline. Aim for at least 150 minutes of moderate-intensity exercise each week.
Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help support brain health. Omega-3 fatty acids, found in fatty fish like salmon, are also thought to be beneficial for brain health.
Manage stress: Stress can affect cognitive function, so it's important to find ways to manage stress during menopause. This might include practicing relaxation techniques like deep breathing or meditation, or engaging in activities that bring you joy and help you unwind.
Get enough sleep: Sleep is crucial for brain health, and many women going through menopause experience sleep disturbances. Aim for 7-8 hours of sleep per night, and practice good sleep hygiene by establishing a regular sleep schedule and creating a relaxing sleep environment.
So , menopause can have a significant impact on brain health, but there are steps women can take to support cognitive function during this transition. By incorporating regular exercise, a healthy diet, stress management techniques, and good sleep habits into their routine, women can help maintain brain health and reduce the risk of cognitive decline later in life.