Mind Matters: Navigating Cognitive Changes in Menopause
Written by: Sarah Moloney
Have you noticed as you transition through menopause that you don’t feel as sharp as you once did? Or that your attention span has diminished, never mind your recall? Menopause can potentially contribute to cognitive changes or decline in several ways. It's important to note that not all women experience this, and the extent of cognitive decline can vary among us. Research suggests that the following factors may play a role:
Hormonal fluctuations: During menopause, there is a decline in oestrogen and progesterone levels. These hormones have been shown to have neuroprotective effects, promoting neuronal health and function. The hormonal fluctuations during menopause can affect neurotransmitter systems involved in cognitive processes, potentially leading to changes in cognitive function.
Hot flashes and sleep disturbances: Hot flashes and night sweats, common symptoms of menopause, can disrupt sleep patterns. Sleep disturbances, including insomnia and poor sleep quality, have been associated with cognitive impairment and difficulties with attention, memory, and executive function.
Vascular changes: Oestrogen helps maintain healthy blood vessels, including those in the brain. With declining oestrogen levels during menopause, there may be changes in blood flow regulation and vascular health, which can impact cognitive function. Reduced blood flow to the brain has been linked to cognitive decline and an increased risk of dementia.
Mood disturbances and stress: Menopause may bring mood swings, anxiety, and depression. These emotional changes can indirectly affect cognitive function, as mood disturbances and chronic stress have been associated with difficulties with attention and memory.
Age-related factors: Menopause typically occurs around middle age when other age-related changes in cognitive function may also be occurring. It can be difficult to disentangle the effects of menopause from other factors associated with aging on cognitive decline.
Now, this might sound all doom and gloom, but it brings me back to something I have mentioned before. Menopause is part of normal life; it is not a disease to be managed but can result in challenging, distressing and life-disrupting symptoms. We do have control over how we handle these symptoms such as:
Engage in Mental Stimulation: Keep your brain active and challenged by engaging in mentally stimulating activities. Try your hand at puzzles, reading, learning a language, playing strategy games, or engaging in hobbies that require mental focus. Have you ever wanted to learn an instrument or paint? Now could be the ideal time to start. Regular mental stimulation can help maintain cognitive function and promote neuroplasticity.
Prioritize Sleep and Stress Management: Good sleep is crucial for brain health. Create a consistent sleep schedule, a relaxing bedtime routine, and ensure a comfortable sleep environment. Manage stress through techniques like meditation, breathing exercises, yoga, and activities that bring you joy. High levels of chronic stress can impact brain function, so finding effective stress management techniques is important.
Adopt a Healthy Lifestyle: A healthy lifestyle can support cognitive health during menopause. Click on our nutrition and exercise blogs for some simple strategies you can implement today.
Additionally, hormone replacement therapy (HRT) may be considered under medical supervision to manage menopausal symptoms, although the effects on cognition remain an area of ongoing research and discussion.
It's important to note that these tips may help support cognitive function during menopause, but they may not prevent or reverse cognitive decline entirely. If you have concerns about cognitive changes or want personalized advice, consult with a healthcare professional who can provide guidance based on your specific situation.