If you’re a woman old enough to remember the mid-80s public service announcement featuring a frying pan and a fried egg with the tagline, “This is your brain. This is your brain on drugs,” you might relate to a similar message: “This is your brain. This is your brain on menopause.”
Many women in their 40s and 50s struggle, often for years, with a sudden or gradual onset of insomnia, mood swings, anxiety, and brain fog. It’s common for these women to hesitate in reaching out to their doctors, thinking their symptoms are just a byproduct of their busy lives rather than something that can be addressed. Here’s your much-needed public service announcement.
Estrogen is a critical hormone for reproduction and maintaining a menstrual cycle, but it also influences many areas of the body, including the brain. During perimenopause, estrogen levels become erratic, fluctuating dramatically as they decline toward menopause. This decrease can significantly impact brain function. For instance, estrogen is linked to serotonin production, a crucial neurotransmitter that promotes happiness and sleep. As estrogen declines, so does serotonin and the number of serotonin receptors, leading to sadness, irritability, and insomnia. Additionally, estrogen receptors in the amygdala, a brain region involved in emotional regulation, can contribute to the emotional rollercoaster many women experience during this phase of life.
Compounding these challenges, brain fog is another common complaint. Women often find themselves forgetting names or struggling to recall simple words. This is not surprising, given that numerous estrogen receptors are located in the prefrontal cortex, which affects memory and cognition.
The good news is that for most women, these issues will eventually pass. Many women in their 60s report experiencing a mental and emotional freedom that didn’t feel possible during their younger years. As the brain connections necessary for ovary-brain communication begin to dissipate, this gives way to the development of new connections that aren’t related to reproduction and raising children. However, women shouldn’t have to suffer during this transition. Navigating perimenopause and menopause with better mental health can create space for self-care. A healthier individual fosters a healthier brain, allowing for those new neural connections.
The first step is to reach out to your doctor, or find one familiar with helping women through this stage. Discuss the possibility of hormone therapy, as estrogen and/or progesterone can significantly alleviate many struggles associated with perimenopause and menopause, including brain health. Nutrients and herbs can also be beneficial.
Improving overall health is crucial to easing this transition. Regular physical activity enhances brain function and reduces stress. A diet rich in vegetables and protein, combined with reduced sugar and alcohol intake, can decrease inflammation and alleviate stress on the brain. Finally, maintaining social connections is vital, even when the urge to hibernate is strong. Engaging with others who understand and relate to your experience can significantly boost emotional and brain health. Remember you are not alone during this crazy stage of life and never hesitate to reach out for help!
