Written by: Roberta Morris, Wellness Coach, CHHC, AADP, CC
Imagine a world where someone you love is right beside you—but no longer truly present. Now, picture being just 8 years old, and that person is your grandmother… someone you adored. Suddenly, you can no longer talk to her, share those special moments, or childhood secrets. The hugs and kisses you once cherished are gone.
My grandmother lived with us. We shared many cherished moments before I turned eight. She usually cooked our meals, but our Friday night dinners were special. As she prepared the food for that evening, I would stand on a stool beside her, watching closely as she worked. For dessert, my grandmother would always bake two apple pies: one large enough for the entire family and the other, a smaller version that she claimed was "prepared" by me. I can still remember looking up at her, smiling with pride and feeling the warmth of our bond.
Then, one day, everything changed. My grandmother was still with us, but her memory began to fade. Before long, she no longer recognized me. Just like that, all those cherished moments ended abruptly.
My grandmother was diagnosed with cerebral arteriosclerosis, commonly referred to as hardening of the arteries in the brain. Limited information was available about this condition. Subsequent research identified it as a form of Alzheimer’s disease. At that time, the medical understanding of the pathology and progression of Alzheimer's was still in its early developmental stages.
Staying informed on emerging research and advancements in the field over the years ultimately led me to become an advocate for the Alzheimer’s Association. One critical insight shaped the direction of my work: biological differences place women at a significantly higher risk for Alzheimer’s than men. Already a wellness expert, this knowledge strengthened my commitment to supporting women, particularly those transitioning through menopause.
Each year, over a million women enter menopause, yet the transition itself remains widely misunderstood. A persistent lack of education and support—compounded by the stigma surrounding aging—leaves many women believing their productive years are behind them. When open conversations about menopause are avoided, even with friends, family, or healthcare providers, managing symptoms becomes especially challenging.
The scope of my practice is to help women recognize that while their reproductive years may have ended, their productive, vibrant years are far from over. With the right information, encouragement, and lifestyle habits, they can feel empowered, healthy, and confident. Often, this journey begins with a clear explanation of what menopause is, including its stages and common experiences. From there, we shift the focus to the role a healthy lifestyle plays in thriving through this new phase of life.
MENOPAUSE
OCCURS IN THREE DISTINCT PHASES
Perimenopause: This transitional stage begins when menstrual cycles become irregular and other menopause-related symptoms, such as hot flashes, night sweats, and mood swings, first emerge. This phase continues up to and includes the point of menopause, which is officially marked by 12 consecutive months without a menstrual period.
Menopause: Signifying the end of menstruation and natural fertility, menopause is a normal biological process triggered by the gradual decline in ovarian function and a significant drop in hormone levels, especially estrogen.
Post-Menopause: This phase begins after menopause and lasts for the rest of a woman’s life. Although most menopausal symptoms tend to subside during post-menopause, some mild symptoms may persist for several years.
Menopause, while a natural biological transition in a woman's life, marks a critical period when the body becomes more susceptible to a range of health challenges. Although many chronic conditions—such as cardiovascular disease, breast cancer, osteoporosis, diabetes, and genitourinary syndrome of menopause (GSM)—may begin developing years before symptoms appear, menopause can hasten their progression.
During her interview on TED Talk Radio Hour hosted by Manoush Zomorodi, Lisa Mosconi, PhD, Neuroscientist, emphasized that menopause is not merely the end of menstruation, but also encompasses profound changes in the brain — affecting its structure, function, and biochemistry. “The health of the ovaries is linked to the health of the brain and the other way around. At the same time, hormones like estrogen are not only involved in reproduction but also in brain function. And estrogen in particular, or estradiol, is really key for energy production in the brain. At the cellular level, estrogen literally pushes neurons to burn glucose to make energy. If your estrogen is high, your brain energy is high. When your estrogen declines, though, your neurons start slowing down and age faster. For women, brain energy is usually fine before menopause, but then it gradually declines during the transition. And this was found independent of age. It didn't matter if the women were 40, 50, or 60. What mattered most was that they were in menopause.”
The gut-brain connection is a sophisticated, two-way communication pathway linking the brain and digestive system—each deeply affecting the other. This vital relationship, known as the gut-brain axis, becomes especially significant for women navigating menopause. By nourishing the gut with supportive, nutrient-rich foods, she can enhance brain function and cognitive wellbeing.
Making healthy lifestyle choices during the menopause transition may help control a woman’s symptoms and slow the progression of disease.
Quality Sleep: Hormonal fluctuations during menopause may significantly disrupt the sleep cycle, often leading to insomnia. Mood swings and heightened anxiety may also keep women awake. Coupled with the discomfort of night sweats, sleep may feel elusive during this life stage.
Establishing a consistent sleep routine becomes essential for managing these challenges. Simple adjustments—such as creating a regular sleep schedule, reducing screen time, and avoiding strenuous exercise before bedtime—may make falling and staying asleep easier.
Balanced Nutrition: The Mediterranean lifestyle encompasses more than just diet. Daily physical activity and sharing meals with others are vital components. Together, they may profoundly influence mood and mental health, fostering a deep appreciation for the enjoyment of consuming healthy and delicious foods.
Incorporating dairy products, healthy fats, whole grains, fruits, vegetables, foods rich in phytoestrogens, antioxidants, and high-quality protein into your diet may help alleviate some menopause symptoms. As your body undergoes significant changes during menopause, incorporating adequate essential nutrients like protein and fiber is especially important. A Mediterranean diet—rich fresh produce, nuts, fish, and olive oil—may also play a crucial role in reducing the risk of serious health issues.
Physical Activity: Menopause affects each woman differently. Regular physical activity may be a powerful ally during menopause, helping to reduce stress and ease common symptoms. Embracing a more active lifestyle may also contribute to long-term health by lowering the risk of age-related conditions. Set realistic goals. Consider walking, gardening, or strength training—whatever keeps you motivated!
Effective Stress Management: Hormonal shifts during perimenopause and menopause may intensify the stress response, often leading to anxiety, low mood, and feelings of overwhelm. Chronic stress—fueled by a poor diet, conflict, or constant worry—raises cortisol levels, which can trigger fatigue, brain fog, insomnia, heightened menopause symptoms, and increase the risk of heart disease, stroke, and diabetes. Managing stress is essential, and simple practices like meditation, breathing exercises, walking, journaling, or engaging in hobbies such as reading or gardening can make a powerful difference in restoring balance and well-being.
Incorporating healthy lifestyle habits—such as quality sleep, balanced nutrition, regular physical activity, and effective stress management—can significantly impact the menopause transition. These choices may help alleviate symptoms and slow the progression of age-related diseases, promoting long-term health and well-being.
Ted Radio Hour, NPR: “Menopause brain’ is a real thing. Here's what to do about it.” NPR: TED Radio Hour. Manoush Zomorodi, Host, Nov 11, 2022. https://www.npr.org/transcripts/973805003
Mosconi, L., Rahman, A., Diaz, I., et al. (2021). “Perimenopause and emergence of an Alzheimer’s bioenergetic phenotype in brain and periphery.” https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0185926
Sayón-Orea, C., Santiago, S, et al.(2015). “Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women.“ https://journals.lww.com/menopausejournal/abstract/2015/07000/adherence_to_mediterranean_dietary_pattern_and.13.aspx
Safabakhsh, M., Siassi, F., et al. (2020). “ Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study.” https://journals.lww.com/menopausejournal/abstract/2020/05000/higher_intakes_of_fruits_and_vegetables_are.15.aspx
Erdelyi, A., Tuu, L., et al. (2023). “The Importance of Nutrition in Menopause and Perimenopause—A Review.” https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/
Peters, B. A., Santoro, N., et al (2022). “Spotlight on the Gut Microbiome in Menopause: Current Insights.” https://pmc.ncbi.nlm.nih.gov/articles/PMC9379122/
“Mayo Clinic Minute: Managing sleep during menopause.” Mayo Clinic News Network. Sonya Goins, Author. Oct 18, 2023. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-managing-sleep-during-menopause/
Dąbrowska-Galas M., Ptaszkowski K., et al. (2019). “High Physical Activity Level May Reduce Menopausal Symptoms.” https://pmc.ncbi.nlm.nih.gov/articles/PMC6722698/
Taylor-Swanson, L., Wong, A.E., et al. (2018). “The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience.” https://pmc.ncbi.nlm.nih.gov/articles/PMC5866170/
____________________________________________________________________________________________________
ABOUT THE AUTHOR
____________________________________________________________________________________________________
INSPIRATION FROM A FELLOW MIDLIFE COACH"Thank you, Roberta, for your powerful and deeply personal article highlighting the connection between menopause and brain health. Your story about your grandmother touched me deeply — and your explanation of how the decline in estrogen impacts our brain is one every woman deserves to hear. So often, I still hear women say, “Oh, I don’t really have symptoms,” or “I’m through it.” And silently, I panic — not because I want to scare them, but because I want them to understand: it’s not just about managing the short-term symptoms. It’s about protecting our long-term health — our hearts, bones, metabolism, and yes, our brains.
Your work is so beautifully aligned with mine. Helping women understand what’s going on and guiding them to make lifestyle changes now is how we set the stage for a vibrant, healthy, and clear-minded 30+ years ahead. This is why we act now. Thank you for your ongoing advocacy and your compassionate voice in redefining midlife for women everywhere."
- By Sabine Gee, Midlife Health & Menopause Expert
Copyright Notice: The materials provided on this website/web-based article are copyrighted and the intellectual property of the publishers/producers (MENO-NEWS / IntermediaWorx inc. and The AngioFoundation). It is provided publicly strictly for informational purposes within non-commercial use and not for purposes of resale, distribution, public display or performance. Unless otherwise indicated on this web based page, sharing, re-posting, re-publishing of this work is strictly prohibited without due permission from the publishers. Also, certain content may be licensed from third-parties. The licenses for some of this Content may contain additional terms. When such Content licenses contain additional terms, we will make these terms available to you on those pages (which his incorporated herein by reference).The publishers/producers of this site and its contents such as videos, graphics, text, and other materials published are not intended to be a substitute for professional medical advice, diagnosis, or treatment. For any questions you may have regarding a medical condition, please always seek the advice of your physician or a qualified health provider. Do not postpone or disregard any professional medical advice over something you may have seen or read on this website. If you think you may have a medical emergency, call your doctor or 9-1-1 immediately. This website does not support, endorse or recommend any specific products, tests, physicians, procedures, treatment opinions or other information that may be mentioned on this site. Referencing any content or information seen or published in this website or shared by other visitors of this website is solely at your own risk. The publishers/producers of this Internet web site reserves the right, at its sole discretion, to modify, disable access to, or discontinue, temporarily or permanently, all or any part of this Internet web site or any information contained thereon without liability or notice to you.
