Menopause can bring about various hormonal changes in the body, leading to symptoms like hot flashes, mood swings, disrupted sleep, and cognitive issues such as memory loss and brain fog.
Recent research shows how hormonal changes during menopause, particularly the decline in estrogen levels, can also significantly impact brain health and may be linked to an uptick or sudden onset of depression, anxiety, ADHD, and other cognitive impairments such as brain fog and memory issues.
In the past, these disorders were brushed off as a woman’s anguish over fertility loss, aging, and “Empty Nest Syndrome,” leaving women to suffer alone.
Understanding the impact hormones play in brain health during and after menopause changes the conversation and empowers women to speak up, take control of their mental and physical health, and seek support when needed.
While it's always advisable to consult a healthcare professional for personalized advice, here are ten general tips that may support healthy hormones during menopause and beyond:
Enjoy a Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit sugar and processed food and grains.
Consider foods with Phytoestrogens, like soy, flaxseeds, and legumes, that might help balance hormone levels.
Prioritize Protein: Protein provides the essential amino acids your body needs to produce peptide hormones, a type of hormone made up of short chains of amino acids. These hormones play crucial roles in the body's regulation and signaling processes, acting as messengers to control or influence various physiological functions in your body, including energy production, metabolism, appetite, stress, growth and development, digestion, blood pressure regulation, and immune function.
Fiber First: Fiber supports the community of microbes living in the digestive tract that influence hormone levels and overall hormonal balance.
Exercise: Exercise is a powerful modulator of hormone sensitivity, influencing how effectively hormones are utilized and how cells respond to them.
Maintain a Healthy Weight: Excess weight can worsen menopausal symptoms. Strive for a healthy weight through a balanced diet and regular exercise.
Reduce Stress: High stress levels can impact hormone balance. Incorporate stress-reducing practices like yoga, meditation, deep breathing exercises, or hobbies that bring relaxation.
Get Adequate Sleep: Sleep is one of the most important factors in hormonal balance. Hormones can rise and fall throughout the day due to sleep quality. Check out this post to optimize your sleep.
Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake can exacerbate menopausal symptoms like hot flashes and disrupt sleep. Moderation is key.
Regular Health Check-ups: Regular visits to your healthcare provider can help monitor hormone levels and overall health during menopause. They can provide guidance tailored to your specific needs and concerns.
Remember, individual experiences of menopause can vary greatly, so it's crucial to discuss any concerns or symptoms with a healthcare professional who can provide personalized guidance and treatment options.
