Menopause brain is a physical and emotional condition. The symptoms related to the changes in your hormone levels include disturbed sleep, hot flushes and night sweats, and a depressed mood, all of which can contribute to difficulties with thinking and memory. The first year of menopause is usually the worst, and memory and learning ability generally rebound to normal post-menopause.
During peri-menopause your brain goes through a process of reorganising and adapting much like it did during puberty and you may experience some changes in cognitive function, such as poor memory and brain fog etc. Menopausal symptoms such as mood and cognitive changes, depression, anxiety, and sleep disturbances are clearly brain-related. Oestrogen and progesterone are responsible for regulating brain function. Hence, glucose metabolism and nerve cell interaction start changing when there is a decline in oestrogen production during menopause. What happens to brain activity during Menopause? Hypothalamus pituitary-gonadal axis connects the brain and reproductive system. As oestrogen levels decline: [1] hippocampus is affected=> changes in body temperature => resulting in hot flushes. [2] brainstem not activated properly => sleep disturbances. [3] amygdala has difficulty processing emotions => mood swings. [4] brain energy levels reduce as oestrogen stimulates the brain to take up glucose. As progesterone levels decline: [1] less neurogenesis and myelin sheath (protects nerves) production. [2] less sleep => reduced mood and cognitive function. [3] less allopregnanolone => less neuroprotective, anxiolytic, & antidepressant effects. Brain-derived Neurotrophic Factor (BDNF) > neurotransmitter known for its role in maintaining and developing the central and peripheral nervous systems. > postmenopausal women with reduced BDNF have impaired memory performance and poor functional patterns. > reduced BDNF synthesis and dysfunctionality may lead to depression and possibly Alzheimer’s disease. > deficiency results in hippocampus atrophy and neuronal loss as BDNF plays an important role in neuroplasticity.
Naturopathic Advice for Brain Health: > colourful fruits and vegetables to reduce free radical damage. > Mediterranean diet - healthy fats, fruits, veg, & whole grains – high in phytoestrogens. > eggs, nuts, sunflower seeds, flaxseeds, olive oil, and fish. > probiotics and prebiotics for gut health - gut produces serotonin and dopamine (happy hormones). Serotonin is the pre-cursor to melatonin (sleep hormone) - critical to brain health. > exercise daily - boosts blood flow to the brain, reduces depression and anxiety, triggers release of endorphins & serotonin (natural mood stabilizers) & increases BDNF factor. > read, solve puzzles or learn something new whether it is a language or a skill. > poor sleep quality can lead to cognitive impairment and brain fog. Lack of sleep can shrink prefrontal cortex part of the brain and effect your ability to concentrate the next day. > meditate - improves cognitive function, relieves stress and reduces sleep problems. > blueberries, red grapes, turmeric, fatty fish, dark chocolate, & green tea to increase BDNF. > fish, eggs, poultry, avocados, cauliflower, broccoli contain choline – needed to make acetylcholine (neurotransmitter) which improves cognitive function, and memory. Adapted from article by by Katherine O’Neil (CNM): www.naturopathy-uk.com/news/blog/2022/09/12/16-ways-to-nurture-and-protect-your-brain-through-menopause
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