Protecting Brain Health After Menopause

By Dr. Steyn, MD – Lifestyle & Hormone Medicine

The Menopause - Brain Connection

Menopause is more than a change in hormones; it’s a whole-body transition that includes your brain. Many women notice new symptoms: brain fog, word-finding difficulty, forgetfulness, or mood changes.

These shifts are partly due to the natural decline in estrogen, a hormone that does far more than regulate reproduction. Estrogen supports neurotransmitters like serotonin and dopamine, improves blood flow to the brain, and protects neurons from inflammation and oxidative stress. When levels fall, the brain can feel less sharp and more vulnerable.

The good news? You can actively protect and strengthen your brain through lifestyle medicine. Small, evidence-based choices that support hormone balance, metabolic health, and long-term cognition.

1. Feed Your Brain: Nutrition for Cognitive Health

The MIND & Mediterranean Way

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is one of the best-studied eating patterns for preventing Alzheimer’s and cognitive decline.

Brain-protective foods:

Leafy greens: spinach, kale, arugula, and romaine daily

Berries: 3+ servings weekly; blueberries are especially potent

Fatty fish: salmon, sardines, trout, or mackerel 2–3 times per week

Olive oil: use as your main fat

Nuts & seeds: walnuts, almonds, chia, flax, pumpkin seeds

Whole grains & legumes: oats, quinoa, lentils, beans for steady glucose

Colorful produce: the more colour, the more antioxidants

Foods to limit: processed snacks, refined carbs, red/processed meats, fried foods, and alcohol.

Hydration is often overlooked. Your brain is 75% water. Aim for 1.5–2L of water daily.

Brain-Boosting Nutrients

• Polyphenols: from berries, green tea, dark chocolate (85%+), and turmeric.

• Fermented foods: yogurt, kefir, kimchi, sauerkraut for gut-brain health.

• Omega-3s (DHA + EPA): protect brain cell membranes and reduce inflammation.

2. Move Your Body: Exercise Is Brain Medicine

Physical activity increases blood flow, oxygen, and BDNF (brain-derived neurotrophic factor), a growth factor that helps form new neural connections.

Cardio for the Brain

• Aim for 150 minutes of aerobic activity weekly. Brisk walking, cycling, swimming, or dancing.

• Cardio improves memory, mood, and reduces the risk of cognitive decline.

  
  

Strength for Mind and Metabolism

After menopause, women naturally lose 1–2% of muscle mass per year, which affects balance, metabolism, and cognition.

Muscle tissue releases myokines, compounds that reduce inflammation and support brain health.

Target: 2-3 sessions of strength training weekly. Include exercises like squats, lunges, deadlifts, rows, and push-ups.

Mind-Body Practices

Yoga, tai chi, and Pilates support balance, flexibility, and stress resilience, which are key to brain longevity.

3. Sleep: Your Nightly Brain Cleanse

During deep sleep, your brain’s glymphatic system clears away waste products like beta-amyloid, which is linked to Alzheimer’s.

• Aim for 7–9 hours each night.

• Keep a consistent bedtime routine.

• Avoid caffeine after noon and reduce blue light before bed.

4. Calm the Mind: Stress and Cortisol

Chronic stress raises cortisol, which can damage neurons in the hippocampus, the brain’s memory centre.

Simple tools to protect your brain:

Mindfulness or meditation (even 10 minutes/day),

Nature exposure

Journaling or gratitude lists

Regular connection with supportive people

5. Support With Key Supplements

While nutrition forms the foundation, some supplements can further support brain and hormone health:

• Omega-3 (DHA + EPA): 1000–2000 mg daily

• Vitamin D3: 1000–2000 IU/day (optimize blood levels to 75–125 nmol/L)

• B Vitamins (B6, B12, folate): support neurotransmitters and reduce homocysteine

• Magnesium (glycinate or threonate): calms the nervous system, supports sleep

• Curcumin (turmeric): anti-inflammatory, improves mood and cognition

• Creatine monohydrate: 3–5g/day supports both muscle and brain energy, improving memory and focus

• Probiotics or fermented foods: support the gut-brain axis

Always choose high-quality products and discuss them with your healthcare provider.

6. The Role of Estrogen

Estrogen is a neuroprotective hormone. It improves cerebral blood flow, enhances glucose metabolism in the brain, and supports acetylcholine, the neurotransmitter for learning and memory.

When estrogen levels fall, women may experience brain fog, poor concentration, or mood changes.

For some, Hormone Replacement Therapy (HRT) can play a meaningful role in brain protection, particularly when started within 10 years of menopause. When used appropriately, under medical supervision, HRT may complement other brain-protective strategies beautifully.

7. The Takeaway From Dr. Steyn

Menopause is not the end of vitality; it’s the beginning of a powerful new phase in which lifestyle medicine becomes your strongest ally.

Feed your brain with color and OMEGA-3's. Move your body to build strength and resilience. Sleep deeply. Stress less. Stay connected.

Every small, consistent step builds a stronger, clearer, more vibrant brain. Your future cognitive health is shaped by the choices you make today.

About Dr. Steyn

Dr. Steyn is a physician specializing in Lifestyle and Hormone Medicine. She integrates nutrition, movement, stress management, and evidence-based therapies to help women thrive through menopause and beyond.

References:

• Morris MC et al. — MIND diet slows cognitive decline with aging. (Alzheimer’s & Dementia, 2015)

• Harvard Health Publishing — Regular exercise changes the brain to improve memory and thinking skills.

• Cleveland Clinic — How Exercise Protects Your Brain’s Health.  

• Mayo Clinic — Creatine. (Supplement overview page on mayoclinic.org)

• Thrive Through Menopause by Dr. Daniela Steyn – Book available on Amazon