The impact of menopause on your brain

The brain contains numerous oestrogen receptors. During the fertile years, oestrogen levels are typically higher. Oestrogen may influence various brain functions, such as:

• Possibly reducing inflammation.  
• Regulating the circadian rhythm, which is the body’s natural day-night cycle.  
• Supporting the production and function of serotonin.  
• Improving insulin sensitivity to aid in maintaining a healthy weight.  
• Helping brain cells utilise glucose as an energy source.  

The precise impact of oestrogen on these processes remains under investigation.  

The elevated progesterone levels during these years contribute to a sense of calm in the brain and influence the system responsible for producing stress hormones. At the onset of menopause, the levels of these hormones fluctuate and eventually decline. This necessitates the brain to adjust, and in the interim, various symptoms may emerge.  

Due to hormonal fluctuations, the way the brain processes energy also changes. The brain needs to "withdraw" from the levels of sex hormones. It adapts and restructures itself, but this takes time and can result in symptoms. This process differs for every woman.

Research indicates that menopause may be linked to changes in certain brain regions associated with memory and other cognitive functions. Examples of symptoms that women may experience during menopause include:

• Less ability to manage stress  
• Poor sleep or sleep disturbances  
• Migraines  
• Difficulty concentrating and forgetfulness  
• Anxiety  

The drop in oestrogen levels can (indirectly) lead to insulin resistance and elevated blood sugar levels. As a result, your cells may find it challenging to switch energy sources—from glucose to ketones (a metabolic byproduct of fat). By following a diet higher in fats, you may help your body make this transition. While the brain primarily relies on glucose for fuel, it can also utilise ketones. You may notice this phase through symptoms such as:

• Craving sweets shortly after eating  
• Finding it harder to skip or delay meals, for instance, because you feel unwell more quickly  

Fortunately, there is much you can do to reduce or alleviate symptoms.

There are several steps you can take to alleviate symptoms. Suzanne shares some advice on nutrition and lifestyle.

Healthy nutrition  

Many processed foods are not conducive to a healthy lifestyle and may negatively affect your overall health. Unprocessed, natural foods containing healthy fats can support improved memory and cognitive function. Some good options include:  

• Vegetables and fruits  
• Proteins and healthy fats, such as omega-3 fatty acids  
• Whole grains  
• Beans and nuts  
• Taurine, which plays a role in energy metabolism, can be found in meat, fish, shellfish, and eggs.  

Intermittent fasting may help "train" your body to utilise fats as an energy source. Once your body adjusts to this, your brain may adapt more efficiently. However, research in this area is ongoing, and it remains unclear whether menopausal symptoms or changes in brain function are significantly reduced by intermittent fasting.  

How to improve your sleep?  

Poor sleep can lead to mood swings and even depression. Practising good sleep hygiene can lower the risk of such issues. The following tips may be beneficial:  

• Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, including weekends.  
• Avoid caffeine later in the day, particularly after 2:00 PM, as it can disrupt your sleep.  
• A cool, dark bedroom environment can make it easier to fall asleep.  
• Relaxation exercises may help you drift off more quickly.  
• Alcohol, smoking, and spicy foods can interfere with your sleep.  
• Eating a large meal right before bed requires significant energy to digest, which can negatively impact sleep quality.  
• Using screens in the evening can suppress melatonin production, making it harder to fall asleep.  
• Exposure to natural light in the morning can help regulate your sleep-wake cycle, improving sleep later in the day.  

Regular exercise for menopausal symptoms  

Exercise can stimulate areas of the brain involved in memory and information processing. For women experiencing menopause, it is recommended to engage in at least 30 minutes of moderate exercise per day, five days a week. Combining cardio with strength training increases the likelihood of health benefits. What types of exercise are effective?  

• Walking  
• Cycling  
• Tennis  
• Dancing  
• Football  
• Weightlifting  
• Strength exercises, such as push-ups, squats, and more.  

If the suggestions above are not sufficiently effective, you may wish to consider various treatments. Supplements, such as magnesium, might be beneficial. These can help improve insulin sensitivity and enhance sleep quality.

Hormone therapy could be an appropriate option for some women. It aids in managing hormonal fluctuations and deficiencies, allowing your brain to experience less of a 'shock' and adapt more gradually to the new circumstances. Unsure which approach would best address your symptoms? An initial consultation can offer greater clarity.