The Link Between Perimenopause and Brain Health: What You Need to Know

Perimenopause isn't easy: women are more likely to experience mental health problems, burnout, sleep disturbances, and hot flashes during this phase. The hormones estrogen and progesterone, which fluctuate significantly during this period, are not only sex hormones but also have a significant impact on your brain, as a growing body of research shows.

It's always received little attention, but fortunately, in recent years there's been increasing discussion about the impact of (peri)menopause on the brain. And that was desperately needed, because recent research by renowned neuroscientist Lisa Mosconi shows that (peri)menopause changes the structure, functionality, and even the connectivity of the brain. Bizarre!

Before we start: what is (peri/post)menopause again?

Before we delve further into the changes perimenopause brings to your brain, a quick refresher. What exactly is menopause?

When we talk about menopause, we often mean three stages: perimenopause, menopause, and postmenopause.

Menopause itself is the time of your last menstrual period. You only know you've gone through menopause when you haven't had a period for a year .

After this, you officially enter postmenopause. You're no longer fertile, and your ovaries have stopped producing eggs, causing estrogen and progesterone production to decrease. This triggers all sorts of other changes in your body.

Perimenopause is the period before menopause, when your body begins to work towards menopause. Most symptoms begin during perimenopause and usually disappear after menopause.

Three-quarters of women experience brain-related symptoms during perimenopause, such as forgetfulness, mood swings, and insomnia. This further demonstrates that menopause is not only a clear end to your reproductive years but also an important neurological transition.

Read more about how to prepare for perimenopause here.

Visible changes in the brain during the different stages of menopause

Lisa Mosconi and her colleagues published the world's first study in which brain scans demonstrate clear differences in brain activity between the three major stages of menopause: premenopausal, perimenopausal, and postmenopausal women. A follow-up study also revealed significant differences in brain structure, communication between brain regions, and energy metabolism across the different stages of menopause.

So these changes in the brain are all triggered by the hormonal changes of menopause – and not just because you are simply getting older!

What are the consequences you might notice in your daily life?

Consequences in daily life

What can you actually notice of this in your daily life? The changes in your brain can cause vague symptoms, such as:

• brain fog
• memory problems
• concentration problems
• difficulty finding words

While hot flashes don't directly change your brain (they're caused by changes in the hypothalamus, the part of the brain that regulates your body temperature), they can cause chronic sleep deprivation, which negatively impacts your brain health.

Research also shows that, although menopause is not a disease and does not cause it, hormonal changes increase the risk of dementia. This is not only because women generally live longer than men, but also because of the changes in hormone production during menopause.

Is there anything positive to report about the menopause?

Yes, absolutely! Firstly, you can do a lot to make the transition smooth (see below), and secondly, some studies show that women experience better emotional well-being and greater satisfaction after menopause. A few years after their last menstrual period, some women report being more patient, less stressed, and more independent. Yeah!

Omega 3 and your brain during menopause

As we've already mentioned, there's quite a bit you can do to make menopause as smooth as possible. A key factor is your omega-3 intake.

DHA and EPA, two types of omega-3 fatty acids, can have a positive effect on brain health. Research has shown that these fatty acids contribute to the maintenance of normal brain function.

How does that work exactly?

Your brain is largely made up of fat and fatty acids, which are essential for the proper functioning of cell membranes, the outer covering of your brain cells. A smooth cell membrane promotes communication between brain cells. Many studies support the benefits of omega-3s for your brain.

More specifically, a study published in the journal Neurology showed that higher blood levels of omega-3 fatty acids are associated with larger brain volumes and better cognitive performance in older adults. Another study in the Journal of Alzheimer's Disease showed that a higher intake of omega-3 fatty acids was linked to a lower risk of cognitive decline and Alzheimer's disease.

Sounds like a must-have then. Where can you find these fats? Omega-3 is found in avocados, nuts, seeds, and oily fish (such as salmon and mackerel), and in omega-3 supplements.

Lifestyle adjustments for menopause

You can often mitigate the impact of changing hormones on your brain with proper nutrition, exercise, sleep, and stress management.

What exactly do you pay attention to?

• Nutrition: As we mentioned, omega-3 fatty acids are incredibly important. But antioxidants (like berries) and healthy proteins (like chicken and legumes) also support brain health. Choose a balanced diet and supplement your diet with supplements if needed.
• Exercise : Regular physical activity, such as cardiovascular exercise, strength training, and flexibility exercises, can improve your mood, support cognitive function, and maintain overall brain health.
• Sleep : Sleep is essential because it plays a role in activating the brain's glymphatic system (waste removal system). This system functions primarily during deep sleep. Think of it as a brain shower and me-time for your brain. Therefore, maintain a consistent sleep pattern and a relaxing routine before bed. Choose breathable fabrics and a cool environment to prevent night sweats. Read more about perimenopause and sleep here.
• Stress management : Manage your stress with mindfulness, meditation, and deep breathing exercises. These can lower your heart rate and reduce the production of stress hormones.

Read more about a healthy lifestyle during menopause here.

Conclusion

Perimenopause has a significant impact on your brain. Hormonal fluctuations can cause cognitive challenges such as forgetfulness and difficulty concentrating. Take good care of yourself during this time with proper nutrition, exercise, sleep, and stress management. This way, you can be better prepared for the changes that menopause brings.

PS. I hope this blog has been helpful. Just a quick note to close. Why are we sometimes so cautious with our wording? Because we want you to understand that there's no magic pill that solves everything (unfortunately!). Supplements can help support your health, but other factors also play a role, such as genetics, sleep, exercise, and diet. Do you have questions about your specific situation? Chat with us – we're happy to help, with no obligation!