Menopause and Brain Health

Menopause and Brain Health: What Every Woman Should Know

Menopause marks a significant milestone in every woman’s life, signalling the end of reproductive years. While the physical symptoms—like hot flushes, night sweats, and changes in menstrual cycles—are well-known, what often goes under-discussed is menopause’s impact on the brain.

The Brain on Estrogen

Estrogen isn’t just a reproductive hormone. It plays a vital role in brain health, influencing everything from mood to memory. During peri-menopause (the transitional phase before menopause) and menopause, oestrogen levels decline sharply. This hormonal shift can affect the brain in several ways:

• Cognitive Changes: Many women report memory lapses, trouble concentrating, and brain fog. These are real, not imagined, symptoms linked to oestrogen’s drop and its effect on neurotransmitters like serotonin and dopamine.

• Mood Swings and Depression: Oestrogen helps regulate mood, so its decline can trigger irritability, anxiety, or depression in some women.

• Sleep Disruption: Hormonal changes often lead to insomnia or fragmented sleep, which in turn impairs cognitive function.

Is It Normal or Something More?

It’s important to distinguish between normal cognitive changes and signs of more serious conditions. Occasional forgetfulness is common, but if memory issues are persistent or worsening, it's worth speaking with a healthcare provider.

Protecting Brain Health During Menopause

Here are science-backed ways to support your brain through the menopausal transition:

1. Prioritise Sleep

Aim for 7–9 hours of quality sleep each night. Good sleep consolidates memory and improves mood regulation.

2. Eat Brain-Friendly Foods

A Mediterranean-style diet rich in leafy greens, fatty fish, berries, nuts, and whole grains has been linked to better cognitive aging.

3. Exercise Regularly

Aerobic exercise increases blood flow to the brain and can stimulate the growth of new neurons. Even brisk walking several times a week can help.

4. Manage Stress

Chronic stress releases cortisol, a hormone that can damage brain cells over time. Mindfulness, yoga, deep breathing, and social connection all help reduce stress.

5. Consider Hormone Therapy (HT)

Hormone therapy may offer cognitive benefits for some women, especially if started early in the menopause transition. However, it's not suitable for everyone. Talk to your doctor about the risks and benefits.

6. Stay Mentally Active

Learning new skills, engaging in challenging hobbies, and socialising can all keep your brain sharp.