Menopause Cognitive & Mood Solutions
In my last blog I described the hormonal changes that occur for women in their 40’s and the consequent symptoms that can be experienced due to these - largely weight gain around the middle - and how you can naturally counteract these hormonal shifts.
Now I want to highlight the recalibration of the brain that occurs and what you can do to mitigate the transitory symptoms.
During perimenopause your brain physically changes in structure and rewires to a degree. Scans show a dip in grey matter which can affect cognition. There are now studies pointing to the fact that some types of dementia start in menopause but don’t manifest for 10-15 years. So what you do during this phase is really important for the prevention of diseases later on in life.
Progesterone and estrogen are partly responsible for this due to their effect on the brain. Progesterone has a soothing/calming effect on the brain while estrogen is more of a stimulatory hormone, helping the brain cognitively and to metabolise glucose into energy.
With these sudden drops in hormones the brain needs to learn how to manage stress more readily and how to metabolise glucose appropriately, or use alternative fuels like fat/ketones.
While your adrenal glands do take over the sole production of progesterone and estrogen your levels will never be as high as they were during your reproductive years. Our brain can recalibrate however! There will just be a period of adaptation - longer for some of you - until it reaches homeostasis.
Symptoms you may experience during the recalibration:
Brain fog
Hot flushes
Insomnia
Memory lapses
Low mood/anxiety
Solutions to these symptoms:
Diet:
A diary free diet can be beneficial to address the high in histamine levels from the short term rise in estrogen. Estrogen stimulates the release of histamine which can drive many of the perimenopause symptoms - brain fog, insomnia, joint pain, headaches and fluid retention.
Minimise or completely cut out alcohol
Alcohol interferes with the clearance of estrogen from the liver.
Alcohol is a depressant - enhancing the low mood experienced during perimenopause.
Alcohol significantly impacts sleep.
Eat more rich sources of choline
Choline is essential for the function of the brain, it helps to improve signalling between neurons and to produce neurotransmitters.
Our production and utilisation of choline is dependent on estrogen. As your estrogen levels drop it’s harder to produce choline - therefore, eat more!
Eggs are a great source.
Prioritise protein intake
Lifestyle:
Prioritise rest and self care. Your brain is more vulnerable over these years and so you have permission to slow down and focus on more stress relieving activities to reduce the demand on your nervous system.
Supplements:
Magnesium glycinate:
It boosts GABA - your calming neurotransmitter
It blocks adrenaline and reduces glutamate - both stimulatory/excitatory
It relaxes the nervous system and your muscles
Taurine:
It mimics progesterone in the brain - working to calm the brain down
Also boosts GABA
Let me know your thoughts in the comments below!
Grace x
