Menopause, Mood, and Memory
Written by Nurse Barb Dehn, Women's Health Nurse Practitioner and Certified Menopause Practitioner
Why Am I Feeling This Way?
Claire’s manager was smiling, patiently waiting for her to finish her thought—but the word she needed just wasn’t coming. She had used it a thousand times before, yet now it felt just out of reach. After what seemed like an eternity, she finally blurted it out. She felt embarrassed, flustered, and wondered if her manager had noticed.
Lately, these little lapses were happening more often. Claire had always been sharp and efficient, but now she was struggling with word recall and focus. She remembered hearing friends talk about brain fog during menopause, but deep down, she worried—what if this was something more serious, like early dementia? The thought alone made her chest tighten. A hot flash hit, her heart started racing, and a wave of anxiety swept over her.
Claire’s experience is incredibly common. So many women come to me with similar concerns, describing brain fog, forgetfulness, a racing heart, and mood swings. Often, they don’t realize that these seemingly unrelated symptoms are connected to the hormonal shifts of menopause.
Understanding Menopause and Brain Health
Most people think of menopause and immediately picture hot flashes and night sweats. But the impact of declining estrogen runs deeper—especially in the brain. Estrogen receptors exist in nearly every part of the body, including the brain, so when estrogen levels drop, it sets off a ripple effect that can affect mood, memory, and even the body’s response to stress.
Scientists are learning more about how estrogen influences the brain every day. One key area is the hypothalamus—the part of the brain responsible for regulating body temperature. When estrogen levels decline, this thermostat becomes more sensitive, leading to sudden hot flashes. But the changes don’t stop there. Estrogen also helps regulate serotonin and dopamine—neurotransmitters that play a key role in mood and emotions. As estrogen declines, serotonin levels drop, making women more prone to feeling anxious or down.
The Connection Between Sleep and Memory
Brain fog and memory lapses are among the most frustrating symptoms of menopause. But what if they’re tied to something as simple as disrupted sleep?
During menopause, deep, restorative sleep often gets interrupted—whether it’s night sweats, frequent trips to the bathroom, or just feeling restless. When sleep is constantly disrupted, it takes a toll on brain function, making it harder to focus, recall words, and regulate emotions.
Think about how difficult it is to function after just a few nights of poor sleep. Now imagine months or even years of that. It’s no wonder so many women in menopause feel like they’re operating in survival mode.
Why Do I Feel Anxious for No Reason?
Many of my patients are caught off guard by how menopause affects their mood. They describe feeling anxious for no apparent reason, or experiencing sudden heart palpitations that make them feel on edge.
This is because estrogen plays a huge role in helping the brain regulate stress hormones. When estrogen levels drop, the brain struggles to use serotonin as effectively, making it harder to bounce back from stressful situations. At the same time, a flood of norepinephrine (adrenaline) —the body’s fight-or-flight hormone—can cause heart palpitations, which can trigger more anxiety, creating a frustrating cycle of physical and emotional stress.
What Can You Do?
If you’re experiencing brain fog, anxiety, or mood swings, you’re not alone—and you don’t have to just push through it. There are ways to start feeling like yourself again!
● Prioritize Sleep: Set up a bedtime routine that helps promote deep, uninterrupted sleep. That might mean cutting back on caffeine in the afternoon, keeping your bedroom cool, or shutting off screens an hour before bed.
● Support Your Brain Health: A nutrient-rich diet with plenty of omega-3s, B vitamins, and antioxidants can support memory and mental clarity.
● Manage Stress Proactively: Practices like mindfulness, meditation, and Cognitive Behavioral Therapy (CBT) can help regulate stress and improve mood.
● Stay Active: Movement is medicine. Whether it’s walking, yoga, or strength training, regular exercise supports mental clarity and reduces anxiety.
● Consider a Dietary Supplement for Support: Talk to your healthcare professional about what might be right for you.
The Bottom Line
Menopause can be a huge transition, but it doesn’t mean you have to struggle through brain fog, anxiety, and exhaustion without support. Understanding the biological changes happening in your body can help you make informed choices about your health.
You don’t have to just survive this phase—you can thrive in it. By making small, intentional changes and seeking the right support, you can regain clarity, balance, and energy in this next stage of life.
DRA102030425-EQ
