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

Perimenopause is no walk in the park. Women in this phase are at greater risk for mental health issues, burnout, sleep disturbances, and hot flashes. The hormones estrogen and progesterone, which fluctuate dramatically during this time, are not only reproductive hormones but also have a significant impact on your brain, as more research is now showing.

For a long time, the connection between perimenopause and brain health received little attention. Thankfully, in recent years, there has been increasing discussion about how (peri)menopause affects the brain. This focus is much needed because recent studies, including those by renowned neuroscientist Lisa Mosconi, reveal that perimenopause changes the structure, functionality, and even connectivity of the brain. Fascinating, right?

What is Perimenopause and Menopause?

Before we dive into how perimenopause impacts your brain, let’s quickly recap what menopause is.

Menopause is typically divided into three stages: perimenopause, menopause, and postmenopause.

• Menopause itself is defined as the point at which you have your last menstrual period. You only know you’ve reached menopause when you’ve gone 12 consecutive months without menstruating.
• After this, you enter postmenopause, during which your ovaries stop producing eggs, and the levels of estrogen and progesterone decrease. This hormonal shift causes a range of changes in the body.
• Perimenopause is the transitional phase leading up to menopause, when your body begins preparing for this change. Most symptoms start in perimenopause and usually diminish after menopause.

Up to 75% of women experience brain-related symptoms during perimenopause, such as forgetfulness, mood swings, and insomnia. This highlights that menopause is not only the end of fertility but also an important neurological transition.

Visible Changes in the Brain During Menopause Phases

Lisa Mosconi and her team published the first global study using brain scans to show clear differences in brain activity between the three major stages of menopause: premenopausal, perimenopausal, and postmenopausal women. A follow-up study also showed significant differences in brain structure, communication between brain regions, and energy metabolism during these stages.

These brain changes are triggered by hormonal shifts during menopause—not simply by aging!

What Can You Expect in Daily Life?

The changes in your brain during perimenopause can lead to vague but noticeable symptoms, such as:

• Brain fog
• Memory problems
• Difficulty concentrating
• Struggling to find words

While hot flashes don't directly alter your brain (as they are triggered by changes in the hypothalamus, the part of the brain that regulates body temperature), they can lead to chronic sleep deprivation, which negatively affects brain health.

Research also suggests that, although menopause is not a disease and does not cause illness, hormonal changes increase the risk of dementia. This is partly due to women living longer than men but also due to the hormonal shifts during menopause.

Is There a Positive Side to Menopause?

Absolutely! First, there are things you can do to ease the transition (more on that below), and second, some studies show that women experience better emotional well-being and greater life satisfaction after menopause. A few years after their last period, some women report feeling more patient, less anxious, and more independent. That’s something to celebrate!

Omega-3 and Brain Health During Menopause

We mentioned earlier that there are steps you can take to make the transition through menopause smoother. One key factor is your intake of omega-3 fatty acids.

DHA and EPA, two types of omega-3s, have been shown to positively impact brain health. Research indicates that these fatty acids help maintain normal brain function. Since the brain is largely made up of fat, healthy fats are essential for the proper function of cell membranes, the protective outer layer of brain cells. A healthy cell membrane promotes better communication between brain cells.

Studies also show that omega-3s are linked to larger brain volumes and better cognitive function in older adults. One study published in Neurology found that higher omega-3 levels in the blood were associated with better cognitive performance and larger brain volumes. Another study in the Journal of Alzheimer’s Disease linked higher omega-3 intake to a lower risk of cognitive decline and Alzheimer's disease.

To support your brain health, make sure to include omega-3s in your diet. They are found in foods like avocados, nuts, seeds, and fatty fish (like salmon and mackerel), as well as in omega-3 supplements.

Lifestyle Adjustments for Menopause

You can often ease the impact of fluctuating hormones on your brain through proper nutrition, exercise, sleep, and stress management. Here’s what to focus on:

• Nutrition: As mentioned, omega-3 is crucial, but antioxidants (found in berries) and healthy proteins (like chicken and legumes) also support brain health. Stick to a balanced diet and consider supplementing where needed.
• Exercise: Regular physical activity, such as cardiovascular exercises, strength training, and flexibility exercises, can improve your mood, support cognitive function, and maintain overall brain health.
• Sleep: Sleep is essential for brain health, as it activates the glymphatic system—the brain’s waste removal system—which operates mainly during deep sleep. Think of it as a brain “detox.” Establish a consistent sleep routine and create a relaxing pre-bedtime environment. To combat night sweats, use breathable fabrics and keep your bedroom cool.
• Stress Management: Manage stress with mindfulness, meditation, and deep breathing exercises. These can help lower your heart rate and reduce the production of stress hormones.

Conclusion

The impact of perimenopause on your brain is significant. Hormonal fluctuations can lead to cognitive challenges like forgetfulness and difficulty concentrating. Take good care of yourself during this time with the right nutrition, exercise, sleep, and stress management. This will help you better navigate the changes that menopause brings.

P.S. Hopefully you found this blog valuable. But why are we sometimes so cautious with our choice of words? Because we want you to understand that there's no miracle pill that solves everything (unfortunately!). Taking supplements is a way to support your health, but there are other factors at play like genetics, sleep, exercise, and diet. Do you have questions about your specific situation? Chat with us - we're happy to assist you, completely without obligation!