Women’s brain health – five ways to support brain health during menopause: rewiring for the next chapter

As of right now, approximately 13 million women in the UK are either perimenopausal or menopausal, equating to one third of the female population. Research shows that around half  of these women feel uninformed about menopause – a natural occurrence that every single woman will go through, often experiencing hormonal fluctuations, fatigue, brain fog, loss of libido, and forgetfulness. 

When women experience menopause, the brain is beginning to rewire. It’s finding a new way of operating and creating new neural pathways due to the decline in oestrogen and progesterone, the hormones that regulate the reproductive system. These hormones also play a role in regulating blood glucose levels, a key source of energy. So when oestrogen and progesterone decline, the brain switches to using ketones, an alternative source of energy that can actually help reduce neuroinflammation.

Oestrogen depletion is associated with reductions in grey matter volume, energy levels and the communication channels between different regions of the brain, and it’s these physical changes that lead to menopause symptoms – mood disruptions, memory loss and brain fog. What is important to understand is that these symptoms don’t last forever and we have the power to manage these changes.

In his book, Supercharge Your Brain, Professor James Goodwin reinforces this fact by explaining how menopause is actually a time when the brain is more malleable – for better or for worse. This presents a window of opportunity – a turning point for the forthcoming years, where women can either ‘let’ menopause happen, or  can embrace the change- welcoming the transition as a period of adaptation and longevity, being fitter and healthier than ever before. 

When we rest, eat well, and prioritise exercise, we create a type of resilience that allows us to come out the other side with stronger cognitive vitality. Here are 5 things that can help transition through menopause and feel the best you’ve ever felt:

1. Prioritise strength training: during menopause, muscles deteriorate, so strength training is key. Strength training also helps repair the brain by increasing BDNF (brain-derived neurotrophic factor) – a protein that plays a key role in synaptic plasticity, essential for learning and memory. 

2. Focus on nutrition: to help create these strong muscles, the body needs protein. Adapt your diet to include protein rich meals including chicken and chickpeas, as this will help maintain muscle and the building blocks for collagen in our skin- through the menopause skin can become drier and more prone to the signs of ageing. Develop a skincare outline which prioritises hydration and active ingredients like retinoids and hyaluronic acid. Calorie intake should also be considered, as oestrogen usually suppresses the hunger receptors in the brain and when it falls, calorie intake can increase.

3. Supplements: explore hormone replacement therapy (HRT) and menopause replacement therapy (MRT) and see which works best for you. Speak to your GP. Try additional supplements such as NAD+ that help to optimise fat metabolism and manage waist weight gain. 

“In my view, HRT should be more available than it is. I have high regard for the Mayo Clinic in the US. Their general advice is, “if HRT is given before 60 years of age and within 10 years of the menopause, then the benefits outweigh the risks”. And, the benefits are substantial, including better moods and arousal level, increased libido, better thinking skills including memory and benefits to the heart and cardiovascular system“. – Professor James Goodwin. 

4. Sleep soundly: good sleep is vital for memory consolidation, metabolic regulation and clearing the brain’s toxic waste. Help yourself drop into a peaceful night by establishing a strong sleep routine, eg. reduce alcohol and screen time before bed. 
   
5. Stay socially active: by seeing friends and family and engaging in fun, social situations during menopause, cognitive function is maintained as the brain is stimulated. This improves mood and limits anxiety.      

Menopause is ultimately an invitation to reset and recalibrate. By understanding the brain’s remarkable adaptability during this time, women can give themselves  the power to call the shots. Proactive steps, as suggested above, can enhance cognitive resilience and overall wellbeing for a new lease on life.

To further your understanding of long-term brain health learn about the five unexpected dementia red flags on our website, and invest in lifelong brain and body vitality.

Download our FREE eBook and follow our six guiding pillars on how to look after your brain health each and every day.