Menopause affects women’s bodies in different ways. The hormonal fluctuations during this transition take a toll on their physical, emotional, mental, and social well-being, leading to various symptoms ranging from missed periods, hirsutism or excessive facial or body hair, hot flashes, night sweats, mood swings, and weight gain, to name a few.
In some women, menopause can also affect the brain, leading to cognitive decline and, in some cases, brain fog as a prevalent symptom. But let's understand how this works.
Also Read: Post-Menopause Diet Tips: 10 Foods Women Need To Consume
How Menopause Affects The Brain And Common Symptoms To Watch Out For
As discussed, menopause brings about hormonal changes that can impact the brain and overall cognitive function. The decline in oestrogen levels affects the parts that regulate mood, memory, and other brain functions. Common symptoms include:
Difficulties with memory, concentration, and processing speed are often referred to as 'brain fog.'
A study published in Integrative Medicine Insights even suggests that 60% of women in the perimenopause and menopause stages report a decline in cognitive performance.
Additionally, menopause can increase the risk of developing neurodegenerative diseases, such as Alzheimer's disease, as reported by a research article published in the journal Alzheimer's and Dementia. This is due to the loss of oestrogen's protective effects on the brain.
Therefore, for menopausal women, we have compiled a set of measures you can take to improve brain health and reduce your risk of brain-related symptoms and complications.
A Health Diet Is Key
Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall brain health. Foods high in antioxidants, omega-3 fatty acids, and vitamins can be particularly beneficial.
Stay Physically Active
Engage in regular exercise, such as aerobic activities, strength training, and flexibility exercises. This can help improve blood flow to the brain and promote the release of endorphins, which can enhance mood and cognitive function.
Get Enough Sleep
Ensure you get sufficient, high-quality sleep each night. Sleep is essential for brain health as it allows for cognitive processing, memory consolidation, and the removal of toxins that accumulate in the brain during the day. Experts recommend between seven and eight hours of quality, uninterrupted sleep per night. However, factors such as hot flashes, night sweats, and insomnia can further contribute to several different sleep problems.
Also Read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Manage Stress
Practise stress-reducing techniques such as mindfulness meditation, yoga, deep breathing exercises, or engaging in hobbies. Chronic stress can negatively impact brain health, so finding ways to relax and manage stress is crucial.
Bottomline
Menopause can affect brain health in various ways. It can also increase a person's risk of neurological diseases like Alzheimer's disease. Therefore, by adopting a balanced diet, staying physically active, ensuring adequate sleep, managing stress effectively, and engaging in mentally stimulating activities, women can support their cognitive function and mitigate the potential impacts of hormonal changes.