The Menopause Brain | with Angela Hywood

Let’s be honest, when we think about menopause, the first things that usually come to mind are the hot flushes, night sweats, mood swings, and maybe a few hormonal curveballs. But here’s something we don’t talk about nearly enough...

Menopause changes your brain. Not just how you feel, but how your brain actually functions.

If you’ve ever had that “where did I put my keys again?” moment, struggled to find a word mid-sentence, or felt like your mental clarity took a little vacation, you are not alone. You’re not going mad. You’re not broken. You’re going through a profound neurobiological transition. And there’s something very empowering about understanding what’s happening.

Your Brain on Menopause: The Science, But Make It Relatable

One of my favourite thought-leaders in this space is Dr Lisa Mosconi, neuroscientist and author of The Menopause Brain. She describes menopause not just as a hormonal shift, but a neurological recalibration.

Why? Because oestrogen, particularly 17β-estradiol, isn’t just a reproductive hormone. It’s brain food. It supports:

• Memory and learning
• Emotional regulation
• Energy production (via mitochondria)
• Blood flow and oxygen delivery
• Antioxidant and anti-inflammatory defence

So when oestrogen levels begin their slow, wobbly decline in perimenopause, the brain feels it.

So What Do These Brain Changes Feel Like?

You might notice:

• That frustrating “tip-of-the-tongue” moment
• Forgetting why you walked into a room
• Losing your ability to multitask like you used to
• Feeling mentally foggy, scattered or just not quite yourself
• Mood swings or tearfulness over things you’d normally brush off
• Poor sleep that leaves your brain feeling exhausted

These aren’t just vague symptoms. Functional MRI scans actually show measurable changes in brain activity in perimenopausal women. It’s not in your head; it is your head.

In fact, studies show that up to 60% of women report changes in memory, concentration, or clarity during the menopause transition. These symptoms tend to peak during late perimenopause and early post-menopause, right when oestrogen levels are fluctuating most.

Who’s Most Affected?

Some women sail through menopause with barely a brain blip, but others feel it more, especially if they have:

• High stress or burnout
• A history of anxiety or depression
• Poor sleep habits
• Insulin resistance or blood sugar dysregulation
• Autoimmune or thyroid conditions
• A history of trauma or emotional dysregulation

These women often describe feeling like they’ve “lost their edge.” What’s actually happening? A shift in brain energy metabolism, neurotransmitter balance, and inflammation. And yes, there is support available.

The Role of Estradiol—Our Brain’s Bestie

Estradiol is a key hormone for brain health. It:

• Boosts glucose uptake in the brain
• Supercharges mitochondria for energy production
• Supports synaptic plasticity (learning and memory)
• Increases blood flow to key brain areas
• Calms inflammation and oxidative stress

When estradiol levels drop, especially suddenly with surgical menopause, it can feel like the power flickers in your brain. Energy drops, mood shifts, memory glitches.

Fueling Your Brain: Is Keto the Answer?

Because menopause can trigger a brain energy crisis, many women benefit from alternative fuels like ketones. A Mediterranean-keto hybrid is often best; anti-inflammatory, rich in healthy fats, colourful vegetables, fibre, and antioxidants.

My Favourite Herbs for Menopause Brain Support

• Turmeric (CurQfen®) – Neuroprotective, reduces brain inflammation, supports BDNF
• Boswellia (BosQfen®) – Anti-inflammatory, helpful for mood and brain fog
• Gotu Kola – Improves circulation and memory
• Bupleurum – Balances mood and supports liver health
• Withania (Ashwagandha) – For stress, mood, and sleep
• Bacopa – Supports memory and focus
• Ginkgo – Enhances circulation and cognitive clarity
• Rhodiola – Boosts stamina and resilience
• Sage – Supports memory and hot flushes
• Shatavari – Supports hormone and adrenal balance

My Must-Have Brain Nutrients

• Omega-3s (EPA/DHA) – Anti-inflammatory, essential for brain structure
• Magnesium – Calming, supports cognition and sleep
• Phosphatidylserine – Supports memory and cortisol regulation
• Activated B vitamins – For energy and mood
• Vitamin D – For brain, bone, hormone, and immune support

Lifestyle Foundations for a Healthy Menopause Brain

• Eat the rainbow – Whole foods, healthy fats, fibre, polyphenols
• Sleep like it’s your job – Your brain detoxes while you dream
• Move daily – BDNF thrives on movement
• Manage stress – Lower cortisol supports brain health
• Get outside – Nature regulates rhythm and mood
• Stay connected – Love, laughter and purpose protect your brain
• Keep learning – Challenge your brain to stay sharp

Menopause isn’t the end of anything, it’s the beginning of a new chapter. Your brain is not broken; it’s rewiring. With the right nourishment, support, and care, this can be a purposeful and empowering stage of life. Let’s honour the science, trust our bodies, and continue to learn how to care for our changing brains.

If this resonates with you, book a consultation at Floralia Wellness for personalised naturopathic support and evidence-based care.

Love Angela

Naturopath and Founder of Floralia Wellness & Apothecary, Angela Hywood, has been specialising in women’s health, hormones, and fertility for over 30 years.