Supporting Cognitive Health During Menopause

Amanda Winstead

Menopause brings physical changes that impact a woman’s health, including symptoms like hot flashes or poor sleep. But it also can bring on cognitive health issues, such as brain fog, forgetfulness, and poor concentration.

Fortunately, you can protect your brain by embracing habits that support physical health and mental wellness. This helps enhance and safeguard your cognitive abilities before, during, and after menopause. First, let’s examine how the physical changes of menopause may affect your cognitive health.

Menopause and Cognitive Health 

There’s a lot of research today about the link between menopause and cognition. According to research, lower estradiol, a form of estrogen, can impact memory during menopause. Estradiol affects how well memory functions and can impact brain circuitry. 

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Other studies show that menopause impacts the creation, connectivity, and death of brain cells. It also influences memory as well as other brain functions. How can you protect cognition as you age and experience menopause? There are some simple steps you can incorporate into your daily life to support healthy brain function.

• Spend time outdoors. Exposure to nature can reduce stress and improve mental health. But even in an urban location, exposure to sunshine and fresh air can do wonders.
• Pursue a healthy diet. Balanced meals rich in nutritious foods reduce your risk of age-related diseases that affect brain function. Limit your intake of processed foods and sugar, which can harm your body and brain. 
• Keep yourself engaged. Staying active helps your brain remain focused and motivated. Pursue activities that are meaningful to you, like starting a business or traveling to a dream location.
• Be social. Leaving your home to meet and engage with other people stimulates your brain. Join groups that interest you, like a gardening or book club, and attend public activities, like concerts and festivals.
• Get seven hours of sleep a night. As you age, your sleep cycle can deteriorate, so it’s wise to set a nightly routine and sleep schedule. Be sure to avoid blue light from your phone and foods that stimulate you or foods that trigger heartburn a few hours before bedtime.

These activities are vital to preventing the cognitive decline of aging. Yet, physical health also plays a critical role in how our brain functions. 

Circulation, Menopause, and Cognitive Health

While it’s wise to focus on activities that support healthy brain function, the role of circulation is often forgotten in pursuing optimal health. Proper blood circulation nourishes our cells, which is necessary for a healthy cardiovascular system. But there is another area of circulation that’s also critical: our lymphatic system. 

The lymphatic system cleanses the waste from our cells. When this system is not functioning properly, it can cause inflammation. Our body’s cells may die off or regenerate too slowly. This can lead to disease, weight gain, pain, fatigue, and even cognitive decline. 

There are steps you can take to improve circulation, including:

• Drinking warm water with lemon before anything else in the morning boosts circulation.
• Deep breathing gets the lymphatic system moving as your lungs contract and compress.
• Take five minutes to dry-brush your whole body with a natural brush, using short strokes between joints.
• While showering, move your body between hot and cold water to open and constrict blood vessels.

Maintaining physical fitness is a cornerstone of supporting cognitive health. These quick and easy steps help you to achieve it. Take some time to incorporate them into your daily routines.

What other steps can you take to ensure that your brain ages well?

Aging Well Through Menopause and Beyond

Menopause is the start of a new phase of your life and can be an exciting time. Don’t let the threat of diminished brain function hold you back. Take as many actions as you can to prepare to age well:

• Get regular checkups. Annual checkups (or more, if recommended) help your doctor find and address problems before they snowball. That includes cancer screenings, blood pressure checks, and cholesterol levels.
• Exercise regularly. Mindful movement is an excellent way to promote cognitive health. It combines exercise with mindfulness. Focusing on breath, movement, intention, and gratitude while working out is good for your brain and body.
• Challenge yourself mentally. In addition to physical activity, you can also exercise your brain by reading and doing puzzles. Another great way to stretch your brain is by learning something new, like a language or style of cooking. 
• Avoid excess. If you smoke or drink, avoid overindulgence and consider quitting. These habits can increase your risk of diseases like cancer or stroke, and can also impair your memory. 

Keeping your brain in prime condition with activities like this benefits your whole body and can improve your life.

Menopause can impact cognitive health, but you can take steps to improve brain functions. Simple lifestyle changes also benefit your physical health and mood, leading to an exciting future. Menopause can be the beginning of a new, vibrant time of life, where your best days are yet to come.

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Amanda Winstead is a writer from the Portland area with a background in communications and a passion for telling stories. Along with writing she enjoys traveling, reading, working out, and going to concerts. If you want to follow her writing journey, or even just say hi you can find her on X.