Menopause and Brain Health: How to Protect Your Cognitive Function

Menopause is a natural transition in a woman's life that brings about a variety of physical and emotional changes. While most women are familiar with the common symptoms of menopause such as hot flashes and mood swings, many may not be aware of the impact menopause can have on brain health.

During menopause, hormonal changes can affect the brain in various ways. Declining levels of estrogen, progesterone, and testosterone can lead to cognitive changes, memory problems, and an increased risk for conditions such as Alzheimer's disease.

A leading expert explains how declining hormones at menopause impact the brain, and what you can do to improve your brain health and lower the risk for Alzheimer's disease.

One study conducted by researchers at Weill Cornell Medicine found that the transition from pre- to post-menopause involves myriad changes to brain structure and connectivity. While many of these changes are temporary, they can still impact cognitive function.

How to Protect Your Brain

While menopause-related brain changes are inevitable, there are steps you can take to protect your cognitive function and maintain brain health:

• 1. Stay mentally active: Engage in activities that stimulate your brain, such as puzzles, reading, learning a new skill, or playing musical instruments. Mental stimulation can help maintain cognitive function.
• 2. Exercise regularly: Physical exercise has been shown to have numerous benefits for brain health. It improves blood flow to the brain, stimulates the release of growth factors that promote brain cell growth, and reduces the risk of cognitive decline.
• 3. Eat a brain-healthy diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Include foods that are known to support brain health, such as fatty fish, nuts, seeds, and dark leafy greens.
• 4. Manage stress: Chronic stress can have a negative impact on brain health. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in hobbies, or seeking support from friends and family.
• 5. Get enough sleep: Sleep plays a vital role in brain health. Aim for 7-8 hours of quality sleep each night to support cognitive function and memory consolidation.