For years, women have voiced concerns about how peri-menopause and menopause seem to dull their once sharp minds. In fact, 60% of women going through peri-menopause experience some form of cognitive difficulty, yet these struggles are often dismissed as just a normal part of aging. Phrases like “It’s all in your head,” “just suck it up,” or even the harsh label of “crazy” have echoed through the years, reflecting a long history of neglect in women’s health. Fortunately, science is finally beginning to validate what women have known all along: the profound impact menopause can have on the brain.
Menopause is indeed a significant transition, marked not only by physical changes but also by emotional shifts. The end of menstruation symbolizes the close of a woman’s reproductive years, which can carry a deep emotional weight. For those who undergo surgical menopause, the transition is even more abrupt and can feel like a part of their identity has been taken away.
Scientifically, menopause is defined by a single day on the calendar: the day a woman has gone 12 consecutive months without a menstrual period. However, the challenges that accompany this milestone—both physical and mental—are far-reaching. Among these, changes in brain function are particularly concerning, as they raise fears of memory loss, cognitive decline, and even dementia. Alzheimer’s disease is a particular source of anxiety, especially since women make up two-thirds of Alzheimer’s patients. So, what exactly is the connection between menopause, brain health, and Alzheimer’s?
Just as the brain is intimately connected to the gut, it is also linked to the ovaries. Menopause signals a natural decline in reproductive hormones, especially estrogen, as women age. While estrogen is widely recognized for its role in reproductive health, it also plays a crucial role in brain function. Estrogen supports neuroplasticity, promotes the growth of new dendrites, enhances blood flow, increases gray matter, and regulates neurotransmitters—chemical messengers that help brain cells communicate. As estrogen levels drop during menopause, the brain feels the impact, often leading to symptoms like memory lapses, brain fog, and difficulty concentrating, commonly referred to as mental fatigue.
Estrogen is not just any hormone; it is a neuroprotective powerhouse. It fuels brain cells, particularly in the hippocampus, the region critical for memory and learning. When estrogen levels decline, the brain faces an energy crisis. There is a staggering 30% reduction in brain glucose metabolism, leading to a state where neurons struggle to get the fuel they need. This hypo-metabolism of brain cells is a concerning development, but thankfully, these symptoms are often temporary and may stabilize post-menopause as the brain adjusts to the new hormonal landscape.
The link between menopause and Alzheimer’s disease is particularly troubling. Women are more likely than men to develop Alzheimer’s, and researchers like Dr. Lisa Mosconi believe menopause is a key factor in this increased risk. Dr. Mosconi’s research reveals that the metabolic slowdown in the brain during menopause is similar to changes seen in the early stages of Alzheimer’s. While menopause doesn’t cause Alzheimer’s, it may make the brain more vulnerable to factors that contribute to the disease, such as inflammation, oxidative stress, and the accumulation of amyloid plaques.
It’s crucial to consider family genetics, risk factors, and lifestyle choices when assessing your risk for Alzheimer’s. Do you carry the APOE gene? Do you lead a sedentary lifestyle, smoke, or drink excessively? Are you sacrificing sleep for late nights? These factors become increasingly significant as you approach mid-life.
In recent years, the ketogenic diet has garnered attention for its potential to protect brain health, particularly during menopause. This diet, high in healthy fats and low in carbohydrates, encourages the body to burn fat for fuel, producing ketones that the brain can use as an alternative energy source.
Though research is ongoing, early studies suggest that the ketogenic diet may have neuroprotective effects, potentially reducing the risk of Alzheimer’s and other forms of dementia. The diet has been shown to lower inflammation and oxidative stress—both of which are closely linked to cognitive decline. Moreover, by stabilizing blood sugar levels and improving insulin sensitivity, the ketogenic diet may offer additional protection against age-related brain damage.
Through all of this, it’s important to understand that lifestyle factors such as exercise, diet, sleep all play a key role in brain health and while there is much fear and myths around menopause, not all women will experience cognitive decline.
Do get in touch if you are interested in trying the Ketogenic Diet to manage your peri-menopause or menopause symptoms.