?? Is There a Connection Between Perimenopause, Memory, and Mental Health? ????

In a nutshell, yes. As we go through perimenopause and beyond, cognitive and memory issues often arise. About 80% of women experience neurological symptoms during this transition, while 20% do not.

As someone going through perimenopause, I have definitely felt an increase in these symptoms, especially if I don't look after myself. It’s common to feel frustrated with brain fog or forgetfulness. Thankfully, researchers are studying what happens in the body and brain during this period.

Key Updates About Menopause and Brain Health

• Estrogen Loss: The drop in estrogen during perimenopause and menopause affects brain regions like the hypothalamus, prefrontal cortex, hippocampus, and amygdala, impacting temperature regulation, learning, memory, and sleep.
• Cognitive Decline: Decreased estrogen impacts brain glucose metabolism, which can lead to cognitive decline. This is linked to the increased risk of Alzheimer’s in women, who make up two-thirds of Alzheimer’s cases.
• Mood Changes: Perimenopause affects brain chemistry, especially in the amygdala, leading to mood swings, anxiety, frustration, anger, and sadness. These changes can also be early signs of dementia.

Understanding these connections helps validate our experiences. It's important to advocate for our brain health as we age.

Tips for Managing Symptoms

To help with brain fog, anxiety, and low days, here are my top 5 tips:

1. Move every single day - either go to the gym or go for a walk. Regular physical activity helps reduce anxiety by releasing endorphins, which are natural mood lifters. Exercise also helps regulate hormones, improve sleep, and boost overall mental health.
2. Eat whole foods and practice 12-hour time-restricted eating. Consuming whole foods ensures you get essential nutrients that support hormone balance and brain health. Time-restricted eating can improve digestion, stabilize blood sugar levels, and promote better sleep, all of which can help manage anxiety.
3. Get 7 to 8 hours of sleep - go to bed at the same time and get up at the same time. Consistent sleep patterns improve sleep quality and duration, which are crucial for emotional regulation and reducing anxiety. Adequate sleep helps the brain process stress and maintain hormonal balance.
4. Get outside and see morning light and evening light - it sets your circadian rhythm, which helps with sleep. Exposure to natural light, especially in the morning, helps regulate your body's internal clock, improving sleep patterns and reducing feelings of anxiety. Natural light exposure also increases serotonin levels, which can boost your mood.
5. Practice self-care every day, even if it's just for 5 minutes. Taking time for self-care can significantly reduce stress and anxiety. Simple activities like deep breathing, meditation, or enjoying a hobby can provide mental relaxation and improve your overall well-being.

If these tips resonate with you and you're looking for more holistic strategies, I'd love to invite you to my workshop, "Rediscover You! 5 Holistic Steps to Regain Control in Perimenopause." This workshop is designed specifically for women navigating the changes of perimenopause and menopause, offering holistic and practical steps to enhance your well-being.

If you're interested and would like more details, feel free to comment "Rediscover" below.

?? Lisa xox