Most people are aware that menopause marks the end of a woman’s child-bearing years, due to the decline in oestrogen and progesterone. What is less well documented is how these hormones regulate brain health and the physical fluctuations that occur in the brain during this time: the structure actually changes temporarily. Common experiences – like brain fog, hot flashes, fatigue, difficulty concentrating, insomnia and depression – are in fact the result of neurological processes. Read on to discover how female hormones impact brain function during menopause.
Oestrogen and brain fog
Oestrogen helps to stimulate the brain and supports cell connection and growth. Our brains’ biggest source of fuel is glucose: oestrogen encourages cells to burn more glucose, so when levels decrease, so does our brain’s energy. This helps to explain why symptoms of perimenopause and menopause like brain fog, difficulty remembering things and concentrating, and confusion occur.
Oestrogen and mood
Oestrogen has a big part to play in regulating our mood. Oestrogen receptors are found throughout our bodies, as well as in parts of the brain that influence emotion, the amygdala and prefrontal cortex. When oestrogen levels drop, the production of ‘happy’ chemicals like serotonin, dopamine and endorphins can also be reduced. The effect of this fluctuation means that anxiety, depression, low moods, and mood swings in general during menopause are more likely.
Oestrogen, progesterone and sleep
Sleep problems during perimenopause and menopause are common: insomnia, waking up early, a reduction in good quality sleep and general fatigue. As mentioned above, oestrogen impacts serotonin, which in turn affects melatonin – the hormone that controls our sleep-wake cycle. A lack of melatonin can result in having trouble getting to sleep and disturbances throughout the night.
Another important factor in waking up feeling well rested is being nice and cool. Oestrogen helps regulate body temperature via our hypothalamus (the part of the brain that controls sleep and wakefulness) so at this time in women’s lives hot flashes or night sweats are common, which make staying comfortable difficult.
Progesterone is one of our body’s natural sedatives so contributes to sleep too: it binds to specific receptors that promote relaxation and anxiety. When progesterone levels are low (as in perimenopause), our brains receive less of this calming effect and this can result in trouble getting to sleep.
Of course, none of these cognitive symptoms of menopause exist in isolation and can have knock-on effects on one another. A lack of sleep or poor quality sleep can worsen our moods and anxiety levels, which might already be under strain during this transition. Sleep is also important for banking memories, which helps to explain why you might be forever losing your keys or forgetting to do things during perimenopause.
The good thing is that knowledge is power. Armed with this information, there’s plenty of proactive steps women can take to not only combat the symptoms but to feel empowered in this new phase of life. Firstly, why not speak with your doctor about what you’re experiencing and discuss treatment options? They may be able to look into Hormone Replacement Therapy (HRT), which can help with the physical symptoms of menopause. Secondly, lifestyle changes, such as regular exercise and eating a balanced diet has also been shown to be beneficial in improving mood and sleep. Last but certainly not least, speaking with a trained therapist like Cheryl – who has a particular passion for women’s health – can help you to navigate the emotional challenges that this time presents.
