It’s common for women to worry about their brain health with the, sometimes worrying, symptoms that often occur during peri-menopause. This post will explain the differences and show you how to support your menopausal brain and when to get professional help.
“Because many symptoms of perimenopause also occur in dementia, some women worry that they are showing signs of young onset dementia, particularly if they have a family history of dementia.” – dementiauk.org
Some parts of your body contain cells that have estrogen receptors. These are mainly found in your brain, reproductive system, bones, breasts, heart, and other areas. When estrogen levels begin to fall in peri-menopause these receptors do not receive the estrogen they are used to which can lead to menopause symptoms.
The brain has many estrogen receptors which is why the brain gets affected by perimenopause.
MENOPAUSE BRAIN FOG
Brain Fog is a common symptom of menopause; commonly women describe their brains as foggy.
They may have difficulties with:
- Memory
- Focus and concentration
- Word-finding – Aphasia
- Multi-tasking
- Mood and emotions
These symptoms vary in women and for many, they are part of the menopause hormonal transition and improve while the body adjusts. The good news is there are ways you can support your menopausal brain and improve its function and performance. But before we get into that let’s understand the signs of dementia.
COMMON SIGNS OF DEMENTIA
“People with young onset dementia do experience memory and concentration problems, these are not usually early symptoms; changes in vision and spatial awareness, language problems and changes in behaviour are more common in the initial stages. Because it can be difficult to tell if these symptoms are related to perimenopause/menopause, young onset dementia or both, it is important to see a GP if you have any concerns.”– dementiauk.org
Dementia can affect both men and women, and the signs may vary among individuals. However, some common signs of dementia in women include:
- Memory Loss
– Forgetting recently learned information or important dates.
– Repeatedly asking the same questions.
- Difficulty with Problem-Solving
– Struggling to solve problems or make decisions.
– Challenges in planning and organizing daily tasks.
- Confusion
– Becoming disoriented or confused about time, place, or people.
– Losing track of dates, seasons, or the passage of time.
- Changes in Communication
– Difficulty finding the right words or expressing thoughts.
– Repeating oneself or having trouble following and joining a conversation.
- Impaired Judgment
– Poor decision-making, such as giving away large sums of money or falling for scams.
– Lack of insight into one’s own condition.
- Mood and Personality Changes
– Shifts in mood, including increased irritability, anxiety, or depression.
– Changes in personality, such as becoming more withdrawn or socially isolated.
- Difficulty Performing Familiar Tasks
– Struggling to complete routine tasks, such as cooking or getting dressed.
– Forgetting the steps involved in once familiar activities.
- Misplacing Items
– Putting things in unusual places and being unable to retrace steps to find them.
– Accusing others of stealing when belongings are lost.
- Withdrawal from Social Activities
– Losing interest in socializing or participating in hobbies.
– Isolating oneself from friends and family.
- Decreased or Poor Judgment
– Making poor decisions in financial matters or personal hygiene.
– Lack of awareness regarding personal safety.
I want to reassure you that experiencing one or more of these signs does not necessarily indicate dementia.
If you or someone else is exhibiting cognitive changes that concern you, please seek professional medical advice for peace of mind. Early detection can improve the management and quality of life for individuals with dementia.
https://www.nhs.uk/conditions/dementia/symptoms-and-diagnosis/symptoms/
MENOPAUSAL BRAIN
As previously mentioned, the cognitive changes that can occur during menopause, are forgetfulness, difficulty concentrating, and mood swings.
It’s the hormonal shifts during menopause and their impact on cognitive function.
The good news is that menopause-related cognitive changes are often temporary and part of a natural biological process and can be improved.
HOW TO SUPPORT YOUR BRAIN
Brain Food – eat in a way that fuels your brain
– Eat a diet rich in seasonal fruits, vegetables, some complex carbohydrates, fibre and lean plant and animal proteins.
– Eat an ‘anti-inflammatory’ diet like a traditional Mediterranean diet.
– Stay hydrated by drinking water, and herbal teas throughout the day. Eat your water by consuming foods with high water content e.g. cucumber.
– Limit caffeine and alcohol intake, as excessive consumption can contribute to cognitive difficulties and other menopause symptoms.
– Blood Sugar Balance – poor blood sugar management can cause brain symptoms along with fatigue, weight gain and poor sleep.
Watch this video about balancing blood sugar levels for better brain function
Regular Exercise
– Engage in regular physical activity, such as walking, jogging, or yoga, to improve blood flow and oxygen to the brain and enhance overall cognitive function.
Sleep is healing
– Prioritise good sleep hygiene by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.
– Ensure your sleep environment is comfortable, dark, cool, and quiet so that it’s conducive to restful sleep.
– Your brain does its ‘housework’ and cleaning overnight while you sleep which is important for Alzheimer’s and dementia prevention. www.health.harvard.edu
Stress Management
– Practice stress-reduction techniques, including deep breathing, meditation, mindfulness exercises, creativity and prioritise fun and laughter.
– Identify and address sources of stress in your life using a tool like a wheel of life. Menopause is a perfect time to assess your life and take steps to ensure you are taking care of yourself.
Cognitive Exercises
– Keep your mind active with puzzles, brain games, or activities that challenge your cognitive abilities.
– Learn a new skill or hobby to stimulate different areas of your brain.
Organisation and Planning
– While your brain needs extra support use calendars, planners, and reminders to help you stay organised and manage daily tasks effectively.
– Break down complex tasks into smaller, more manageable steps.
– Journal – writing down your thoughts, concerns and gratitude can be a powerful brain and mood enhancer.
– Ask for help
Stay Socially Engaged
– Maintain social connections with friends and family to combat feelings of isolation.
– Share and be honest about your concerns
– Participate in group activities or join clubs to stay mentally and socially active.
Hormone Replacement Therapy (HRT)
– Consult with your GP or healthcare provider about the potential benefits and risks of hormone replacement therapy to alleviate menopause symptoms, including cognitive changes.
Nutritional Supplements
– While these cannot replace a healthy diet and lifestyle they can be a great addition.
– Consider discussing with a menopause nutritional therapist (like me) for advice on diet and the most effective supplements to help with menopause brain health and mental health.
Seek Professional Guidance
– If cognitive difficulties persist or significantly impact your daily life, consult with your GP.
Remember that everyone’s experience with menopause is unique, and what works for one person may not work for another. It’s better to listen to your body and adjust your lifestyle based on your individual needs and preferences. If you have concerns about cognitive changes during menopause please see your GP.
RESOURCES
BOOKS
The XX brain – Dr Lisa Mosconi
The Menopause Brain – Dr Lisa Mosconi – Release date March 2024
Links
Highly recommend https://foodforthebrain.org
https://www.verywellhealth.com/what-is-estrogen-and-what-does-it-do-to-my-body-4142677
https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508
“Alzheimer’s disease is a physical illness which damages a person’s brain. This eventually causes dementia. Alzheimer’s disease is the most common cause of dementia.”
https://www.alzheimers.org.uk/about-dementia/types-dementia/alzheimers-disease?gad_source=1
