Where was I going with that...?
I was pondering what to write about in this newsletter from the loooong list of topics I’ve got written down to discuss with you. “I know,” I thought, “I’ll write about brain fog, yes, that’s an excellent subject.” Half an hour later as I was fixing my breakfast, do you think I could remember what topic I had landed on??? Oh how I laughed when it finally came back to me!
Why do words fail me?
It’s important to note that perimenopause is mostly happening in the brain and as we hit the transition, it can be a bit of a shock to it.
Remember our old friend oestrogen? Well, there’s a heap of receptors for it… in your brain and one of its many jobs is to help your neurons (nerve cells) chat with each other.
Oestrogen is the master regulator of metabolism in the female brain. (Brizendine, 2015)
Oestrogen is also helping:
Circulation – a good flow of oxygen, blood and nutrients helps keep your brain healthy.
Regulate brain inflammation
In production of two neurotransmitters that help memory and learning.
- Acetylcholine – important for memory
- Glutamate – an excitatory neurotransmitter that also helps learning and memory.
According to Dr Nicola Gates. low oestrogen means the brain does not have the ingredients required to make new memories, so it’s not that you are forgetting per se, but not making the memory in the first place.(Gates, 2019)
Brain cells use glucose for energy. (Briden, 2021). What this means is that less oestrogen can result in an energy drop of around 25%. Yikes! However, it should only be temporary (if we manage the transition well). Phew!
So it makes sense that as we make less oestrogen, our brains are likely to experience some major rewiring.
Take heart though, there’s plenty of things we can do to ease the transition.
How to look after your brain
Manage your BS
And by that, I mean your blood sugars! 😊
Are you putting weight on around your belly? It’s a sure sign that you are becoming more insulin resistant. Even if you aren’t, it’s still worth having a chat at some stage with your GP about a fasting insulin test (not just blood glucose).
Other signs you may be insulin resistant:
- Fatty liver
- High cholesterol
- Skin tags
- Darkening of the skin on the neck or in the armpits.
If you want to know more about how you can manage your blood sugars, check out this article I wrote on fasting.
Get some quality sleep
Try remembering things when you’re tired. That’s why it’s important to p
rioritise your sleep!
I could go on and on and on and on about this. If you want to live a long, healthy, happy life, get some quality zeds.
It’s so important that I am kicking off a workshop series in June on this topic. If you’re having trouble sleeping, you won’t want to miss this fun and informative evening (we’ll even feed you).
Book your early bird ticket here: https://events.humanitix.com/perimenopause-and-sleep
Get moving.
Not only does exercise help reverse insulin resistance, there’s also evidence that the fitter you are the better your brain function. Woot!
There’s no hard evidence as to which is better, aerobic or strength, just get moving.
Side note: I find exercise to be the best anti-depressant on the planet.
Look after your head space.
As mentioned, the roller coaster of changes in hormones can make you feel somewhat ‘out of sorts’ mentally and emotionally. Whilst some stress in life is totally normal, if you are constantly in ‘flight or fight’ mode, you are not giving your brain or body the best chance for repair and/or renewal.
Things you can do to help your headspace:
- Talk about what you are experiencing. Remember, you should not be doing menopause alone. Social connection is key.
- Try HRT – often women are put straight on anti-depressants, when a combination of estrogen and progesterone would help ‘take the edge off’.
- Get into nature and take some deep breaths. Sounds hokey? Not at all (go back and reread last week’s email about the ‘biological sigh’).
- Take some targeted herbs and nutrients. Get in touch to have a chat about what may work for you.
Rethink the drink
Here’s something to ponder- a study that came out in Jan 2022 showed that about 21% of women aged 45-60 are now drinking at binge levels.[Roberts, 2022]
Soz! I know I’m a Debbie Downer, but if you are not sleeping or feeling great, alcohol is not your friend. It’s toxic to the brain and stops the creation of new brain cells. BOOOOO.
If that weren’t enough, it’s also increasing your risk of insulin resistance and fatty liver. 
Now don’t get me wrong, I still likes me a drink, and research shows that those of us who have the odd tipple will live longer than those who abstain completely. BUT, if you have hot flushes, trouble sleeping or generally feel pretty shit, then it’s best to give yourself a wee break from ‘the sauce’.
Until next time, you know what to do… keep being Great and remember to embrace the change (one hot flush at a time).
Marnie
P.S If you haven’t already done so, make sure you download your FREE Survivor’s Guide to Menopause (did I say it’s free?).
P.P.S Know someone in perimenopause, please share this with them.
References
Briden, L. (2021). Hormone Repair Manual. In L. Briden, Hormone Repair Manual (p. 160). Sydney: Pan Macmillan.
Brizendine, D. L. (2015). The Upgrade. In D. L. Brizendine, The Upgrade (p. 219). Sydney: Hay House.
Gates, D. N. (2019). The Feel Good Guide to Menopause. In D. N. Gates, The Feel Good Guide to Menopause (p. 127). Sydney: Harper Collins.
Roberts, L. (2022, January 27). ABC News. Retrieved from ABC News: https://www.abc.net.au/news/2022-01-27/australian-risk-drinking-middle-aged-women-research-help/100783522
