The Hormone-Brain Connection: Why Cognitive Changes in Midlife Are Not 'Just in Your Head
Estrogen, progesterone, and testosterone modulate different aspects of brain function through several pathways initiated ONLY after hormones bind to receptors on our brain cells.
Hormones affect neurotransmitters in the brain, and they exert anti-inflammatory effects in the brain, enhance blood flow, stimulate neural synapses, and more. Hormones support the volume and plasticity of the hippocampus, the part of our brain that is responsible for our memories, our mood, and so much more. When hormones decline, it affects our hippocampus, causing it to shrink. When the volume or the size of the hippocampus shrinks, we can experience cognitive decline and disorientation.
When hormones decline during perimenopause and menopause (or in surgical menopause when the ovaries are removed), those brain receptors don’t get the hormones they need, which means their messages don’t get communicated. As a result, a woman might experience brain fog, memory issues, and/or difficulty concentrating.
What can we do to reduce brain fog and other cognitive issues?
Nutrition
Incorporate more of the following:
Salmon or other fatty fish/Omega-3s are essential for learning and memory
Antioxidants such as blueberries and broccoli
Coffee/Tea contains both caffeine and antioxidants, increasing alertness, improving mood, and sharpening concentration. Choose organic when possible.
Turmeric is a potent antioxidant and anti-inflammatory that supports memory, boosts serotonin and dopamine, and helps new brain cells grow, which may delay mental decline. Integrative Therapeutics Theracumin HP is one of my favorites.
Pumpkin Seeds contain zinc (crucial for nerve signaling), magnesium (essential for learning and memory), copper (helps control nerve signals), and iron (low levels can cause brain fog and impaired brain function).
Eggs which choline, an essential nutrient that our body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
Lifestyle
Movement of any kind helps to improve memory and supports brain health overall.[1]
Strength training/resistance training helps prevent/reverse insulin resistance and increase the neuroprotein BDNF,[2] a neuropeptide that is responsible for growing new neurons and repairing broken ones. The result? Improved cognition and better memory!
Getting consistent, high-quality sleep is critical for brain health.
Reduce alcohol which can impact brain function.
Playing more word games and other “brain” games improves memory and focus.
Focus on a single task at a time and avoid multi-tasking.
Reduce exposure to toxins that can directly impact our hormones and our neurotransmitters.
Supplements
Resveratrol has been shown to improve verbal memory scores and overall cognitive performance in post-menopausal women.[3]
Omega-3s, especially if you are not eating oily fish and other Omega-3s at least 2x per week.
Hormone Replacement Therapy
Estrogen replacement has been shown to reduce the incidence of Alzheimer’s disease by between 20 and 50%, depending upon the study you look at. Not only that, but estrogen improves blood flow to the brain, stimulates the growth of nerve cells, and reduces the production of beta amyloids (a hallmark of Alzheimer’s disease). (Dr. Avrum Bluming and Dr. Carol Travis wrote an excellent book called “Estrogen Matters” which includes a discussion on estrogen’s role in preventing dementia and cognitive decline. They discuss this information in Dr. Peter Attia’s podcast ~ If you are short on time, you can skip to 1:22:45, where this discussion begins.)
Progesterone replacement has an anti-inflammatory effect and is neuroprotective, meaning it protects the nervous system.
Testosterone replacement is fundamental for psychological, cognitive, and reproductive aspects, and its lack or reduction primarily impacts the quality of life in BOTH males and females.[4]
Warning: As always, be sure to check with your physician or licensed health care practitioner before trying any new supplements.
Important medical disclaimer
The contents of this blog are for informational purposes only and are not a substitute for professional medical advice. None of the recommendations, suggestions, or written information provided is intended to replace a one-on-one relationship with a qualified health care professional. The information presented is not intended to diagnose, treat, cure, or prevent any disease but rather as a sharing of knowledge and information from the research and experience of Jill Chmielewski, RN, BSN. You are encouraged to make your own health care decisions based on your research and partnership with a qualified healthcare professional of your choosing.
References
[1] Firth, Joseph et al. “Effect of aerobic exercise on hippocampal volume in humans: A systematic review and meta-analysis.” NeuroImage vol. 166 (2018): 230-238. doi:10.1016/j.neuroimage.2017.11.007
[2] Radak, Zsolt et al. “Exercise plays a preventive role against Alzheimer's disease.” Journal of Alzheimer's disease : JAD vol. 20,3 (2010): 777-83. doi:10.3233/JAD-2010-091531
[3] Evans, Hamish M et al. “Effects of Resveratrol on Cognitive Performance, Mood and Cerebrovascular Function in Post-Menopausal Women; A 14-Week Randomised Placebo-Controlled Intervention Trial.” Nutrients vol. 9,1 27. 3 Jan. 2017, doi:10.3390/nu9010027
[4] Ciocca, Giacomo et al. “Is Testosterone a Food for the Brain?.” Sexual medicine reviews vol. 4,1 (2016): 15-25. doi:10.1016/j.sxmr.2015.10.007