Menopause is a major transition in a woman’s life, yet it often goes unacknowledged—both personally and professionally. Every woman will go through it, yet the conversation around its impact remains limited. While menopause is commonly associated with symptoms like hot flashes and night sweats, what’s often overlooked is its effect on brain and mental health.
Many women struggle with brain fog, forgetfulness, trouble concentrating, anxiety, and a loss of confidence, challenges that can affect both daily life and work performance.
As a nutritional therapist specialising in brain and mind health, I see firsthand how this transition can affect confidence, energy and overall well-being. But while these hormonal shifts are real, they’re not something women have to simply accept. There are effective, science-backed strategies to support cognitive function and restore a sense of control.
The Brain on Menopause
During menopause, the production of the sex hormone oestrogen drops. Oestrogen is more than a reproductive hormone—it’s essential for brain health.
Oestradiol, one of the main three types of oestrogen, is essential in many brain processes:
It protects brain cells from damage and ageing;
It is involved in learning and memory;
It supports neurotransmitters like serotonin and dopamine, which regulate mood, motivation, and cognition.
It protects the brain from oxidative stress.
It is a key regulators of energy homeostasis.
As oestrogen levels shift during perimenopause and menopause, these functions can be disrupted, leading to brain fog, trouble focusing, poor memory and mood swings [1].
Many women describe forgetfulness, slower mental processing, and difficulty concentrating—challenges that can feel frustrating, especially in demanding work environments. Hormonal shifts can also heighten anxiety, irritability, and stress sensitivity, making it harder to handle pressure. Sleep disturbances, another common symptom, further impact focus, productivity and emotional balance.
Although these changes can feel unsettling, the brain is highly adaptable. With the right support, women can maintain mental clarity, emotional balance, and long-term brain health through menopause and beyond.
Supporting Brain Health Through Menopause
One of the most talked-about options is hormone replacement therapy (HRT). For some women, replacing declining levels can help improve memory concentration, and mood. Research suggests that HRT may offer cognitive benefits when started around the time of menopause, but its effects can vary depending on personal health history, genetics, and timing [2,3]. It’s not a one-size-fits-all solution, and it’s important to weigh the potential benefits and risks with a healthcare provider. Beyond oestrogen therapy, some women find relief through other prescription medications, such as those targeting anxiety, sleep, or mood disturbances. While these do not address the hormonal changes directly, they can help manage symptoms that interfere with daily life.
Beyond medical options, nutrition and lifestyle play a major role in supporting brain health through menopause. A diet rich in whole, nutrient-dense foods, particularly those found in the Mediterranean diet, has been linked to better cognitive function. Essential fats, like omega-3s, help protect brain cells, while proteins support neurotransmitter production. Hydration is also key, as even mild dehydration can affect concentration and energy levels.
Gut health is another important factor, as the oestrobolome—a collection of gut bacteria involved in oestrogen metabolism—helps regulate hormonal balance. Eating fibre-rich foods and fermented foods may help optimise this process. Some women also benefit from phytoestrogens, plant compounds found in soy, flaxseeds and legumes, which may have mild oestrogen-like effects.
Exercise, stress management and sleep hygiene are also essential for maintaining brain health during menopause.
Finally, reducing exposure to environmental toxins and endocrine disruptors—found in plastics, cosmetics, and household products—may support overall hormonal health.
Embracing change
Menopause is a natural phase of life, yet it’s often overlooked in society and the workplace. Every woman experiences it, but many feel they have to push through symptoms like brain fog, anxiety and fatigue without acknowledgment or support. These changes can affect confidence and performance, yet open conversations remain rare. By recognising menopause as a normal transition rather than a limitation, we can create an environment where women feel understood and empowered.
But menopause isn’t just about challenges—it’s also an opportunity to prioritise long-term well-being. Supporting brain health through nutrition, movement, stress management, and sleep can make a real difference. Just as important is mindset—viewing this stage as a time of adaptation and strength rather than loss. With the right tools and perspective, women can move through menopause with confidence, continuing to thrive in their careers and personal lives.
If you're navigating these changes and looking for ways to support your brain and well-being, I’m here to help. I provide personalised recommendations tailored to your unique goals and needs, helping you thrive through menopause and beyond.
References:
[1] Russell JK, Jones CK, Newhouse PA. The Role of Estrogen in Brain and Cognitive Aging. Neurotherapeutics. 2019 Jul;16(3):649-665.
[2] Sharma A, Davies R, Kapoor A, Islam H, Webber L, Jayasena CN. The effect of hormone replacement therapy on cognition and mood. Clin Endocrinol (Oxf). 2023 Mar;98(3):285-295.
[3] Saleh RNM, Hornberger M, Ritchie CW, Minihane AM. Hormone replacement therapy is associated with improved cognition and larger brain volumes in at-risk APOE4 women: results from the European Prevention of Alzheimer's Disease (EPAD) cohort. Alzheimers Res Ther. 2023 Jan 9;15(1):10.
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