Perimenopause and menopause are noteworthy phases in a woman’s life which can have a significant impact on brain health and overall well-being post menopause.
During these stages, there is a complex interaction between hormonal changes, specifically involving estrogen, progesterone and other steroid hormones, with resulting changes to cognitive function, mood stability, and neurological health.
Let’s look at the hormonal transitions and how they relate to brain health.
Understanding Perimenopause and Menopause
Perimenopause typically starts several years before menopause and can last anywhere from 3 months to up to ten years. It is marked by fluctuating levels of estrogen, progesterone, and other steroid hormones. The defining characteristic of menopause is the cessation of menstruation, signaling the end of a woman’s reproductive years.
When women transition into menopause, there is a natural shift in the balance and levels of estrogen, progesterone and other steroid hormones which can lead to various systemic changes, including changes in the brain. This can be referred to as a women’s second puberty, because our brains are essentially being rewired to compensation for all of the changes.
Hormonal Fluctuations and the Impact on the Brain
Estrogen and progesterone play a critical role in brain health, particularly in maintaining cognitive function, regulating mood, and protecting neurons from damage. During perimenopause, women often experience spikes in estrogen levels followed by sharp declines, with out of balance or low levels of progesterone leading to symptoms such as hot flashes, mood swings, and cognitive challenges like memory lapses and difficulties concentrating.
- Cognitive Function: Steroid hormones such as Estrogen and progesterone have a neuroprotective effect, promoting synaptic plasticity, which is essential for learning and memory. Specifically as progesterone and estrogen levels change during perimenopause and menopause, many women report experiencing "brain fog" and memory problems. This is partly due to the reduction in ‘steroid hormones’ role in maintaining brain cell connections, which affects the hippocampus—a region crucial for memory.
- Mood and Emotional Health: The brain's neurotransmitter systems, particularly those involving serotonin and dopamine, are also influenced by estrogen and progesterone. These neurotransmitters regulate mood and emotions, which is why mood swings, depression, and anxiety can become more pronounced during perimenopause. Estrogen and progesterone fluctuations can exacerbate these emotional shifts by impacting the production and balance of these chemicals in the brain.
These symptoms are often temporary and tend to improve after the transition to menopause, but they can be disruptive in daily life and if neuroinflammation is already present but unrecognised before perimenopause there maybe ongoing symptoms post-menopause if not addressed. It makes supporting brain health even more important.
Brain Inflammation and Hormones
Brain inflammation can significantly impact hormone regulation by disrupting the delicate signaling between the brain and endocrine system. Inflammation in the brain affects the hypothalamus and pituitary gland, which are crucial control centers for hormone production.
When these areas are inflamed, the release of hormones such as cortisol, estrogen, progesterone and thyroid can become dysregulated, leading to imbalances throughout the body.
Chronic neuroinflammation can increase cortisol levels, leading to stress and further hormonal disruption, while also impairing the production of estrogen and progesterone. This disruption can contribute to mood swings, fatigue, and other symptoms commonly associated with hormonal imbalances, exacerbating perimenopause, menopause symptoms.
Long-Term Brain Health Risks
Hormonal changes, or the loss of ideal balance during perimenopause and menopause, can contribute to increased brain inflammation. Estrogen and progesterone have anti-inflammatory properties and helps regulate the immune response in the brain. As estrogen and progresteone levels change, the brain becomes more susceptible to inflammation, which can disrupt normal cognitive function, leading to memory issues, mood disturbances, and a higher risk of neurodegenerative conditions. This heightened inflammation can also increase symptoms like brain fog and emotional instability commonly experienced in women during these stages.
Supporting Brain Health During Perimenopause and Menopause
A combination of lifestyle adjustments, targeted nutraceuticals, and diet modifications can support brain health and minimize the impact of menopause-related hormonal shifts:
Stay Active: Physical exercise increases blood flow to the brain, elevates mood, and enhances memory. Activities like aerobic exercise, strength training, and yoga can all provide benefits. Aerobic exercise, in particular, supports cognitive function and emotional well-being by boosting brain circulation and stimulating the release of brain-derived neurotrophic factor (BDNF), a protein that promotes neuron growth and survival.
Healthy Diet: A diet rich in antioxidants, omega-3 fatty acids, and essential vitamins can nourish the brain. Foods like berries, leafy greens, nuts, seeds, and fatty fish support cognitive function and protect against oxidative stress. Reducing alcohol can have a huge effect on brain health and function during perimenopause.
Stress Management: Practices such as meditation, tai chi, and deep breathing can help alleviate stress, enhance focus, and reduce the cognitive fog often associated with menopause. These stress-reduction techniques can lessen the effects of hormonal changes on mood and cognitive function.
Cognitive Engagement: Stimulate your mind with puzzles, reading, learning new skills, or engaging in creative activities. Keeping the brain challenged supports neuroplasticity, which helps maintain cognitive function as we age.
Sleep Quality: Sleep disturbances are common during menopause due to hormonal changes, but inadequate sleep can impair memory and concentration. Prioritizing good sleep hygiene and addressing issues like insomnia is crucial for brain health.
Voluntastrols: The plant-derived extracts in Voluntastrols can support brain health by supporting the glymphatic system clearance which can be affected during menopause and perimenopause from hormone imbalances. High stress exacerbates an emotional imbalance which has a greater effect on hormones, Voluntastrols supports stress & low mood allowing for greater stability during this time.
ModeraFlam: Hormone changes during menopause/perimenopause can lead to higher levels of inflammation resulting in symptoms such as brain fog, joint pain/stiffness and difficulty getting through the day. If you are concerned that this is you contact us for more information on how we can help.
Salvestrols: Hormonal changes can decease the body’s ability to protect against oxidative stress which can result in DNA changes. Salvestrols may support cellular health, if you are if you are concerned or interested in knowing more please contact us.
Embracing the Transition
Perimenopause and menopause are natural parts of aging but bring significant changes, particularly in relation to brain health. By embracing the change and taking proactive steps to optimizing brain health during this change can support overall well-being.