Editor’s note: Season 8 of the podcast Follow life with Dr. Sanjay Gupta We get back to basics by taking a closer look at the brain in various states. Each episode focuses on one of those states, such as the distracted brain, the frightened brain, or the well-nourished brain, to understand what’s going on inside our heads and how it works. focuses on how it affects our bodies.
(CNN) — Menopause, which marks the end of a woman’s reproductive potential, will be experienced by about half of the world’s population if they live long enough. However, this stage, like many things surrounding women’s health, I couldn’t understand much.
The decline in hormones, primarily estrogen, is the driving force behind the decline and eventual demise of fertility, which is the hallmark event of menopause. However, during the perimenopausal period (the years leading up to menopause), women experience symptoms such as hot flashes, brain fog, and symptoms that are not limited to the genitals. mood swingsfatigue and sleep disturbance.
But only relatively recently have researchers learned that the effects of estrogen are felt far beyond the uterus and ovaries.
“The fact that estrogen affects the brain was not discovered until 1996,” says Lisa Mosconi, associate professor of neuroscience and director of the Women’s Brain Initiative at Weill Cornell Medical College in New York City. told CNN’s chief medical correspondent Dr. Sanjay. gupta. “For context, humans landed on the moon 30 years before him.”
Mosconi and her team imaged the brains of more than 160 women between the ages of 40 and 65. The women were premenopausal (still having regular periods), perimenopausal, or postmenopausal (after not having a period for more than a year).
What she discovered was surprising, even revolutionary. It was discovered that the woman’s brain had been modified. That is, some regions have shrunk, others have expanded, and regions have been rewired. (Her paper was published in 2021, but Nature Scientific ReportMosconi continues to add women’s brain scans to his database. )
“Menopause is the third of the three Ps: the three stages a woman’s brain goes through in life: puberty, pregnancy, and perimenopause. These three stages are culturally and socially are also viewed very differently, but from a neurological point of view, from a brain point of view, they have a lot in common,” Mosconi explained, adding that they all involve the brain as well as the body. It was pointed out that this is related to major changes in
Regarding brain changes during menopause, Professor Mosconi said: “There is a huge nervous system that connects the brain to the ovaries, which is very important for reproduction, hosting babies, and pregnancy, but after menopause it has to be dismantled. ” he said. I am no longer fertile. ”
“And all three stages involve vulnerabilities. Menopause can bring many unpleasant symptoms, but they also come with resilience. And the resilience aspect is something that medicine, science, And of course I think it’s been completely overlooked in culture,” Mosconi said.
She added that what happens during menopause can have the following effects: Brain health in later life.
Listen to the entire Chasing Life podcast episode with Professor Lisa Mosconi and Dr. Sanjay Gupta here.
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If you were assigned female at birth, what can you do to best navigate this big midlife transition? Here are Mosconi’s top five tips.
Mosconi’s top tip is to avoid smoking and even second-hand smoke, which he says is a “very selective ovarian toxin.”
“It literally destroys ovarian tissue and impairs the process by which follicles grow and ultimately lead to menstruation,” Mosconi said. “And that’s why heavy smokers tend to reach menopause at an earlier age than non-smokers.”
Smoking can worsen menopausal symptoms, she added, and “this is not something anyone wants or needs.” That’s not all. “Active smoking is a big ‘no’ not only for menopause, but also for brain health,” she says. “It actually increases oxidation and free radical production throughout the body and brain, accelerating cellular aging. That means you age faster on a neurological level, but it’s definitely something that everyone needs. That’s not the point.”
If you’re exposed to second-hand smoke, she advises investing in an air purifier. “This is very important because it can make a “huge difference” in reducing smoke exposure, she said.
Mr. Mosconi’s second tip may not surprise anyone, as it states: very helpful as we grow older: exercise.
“Physical activity really helps with hormonal health and brain health,” she noted.
And when it comes to hormones and brain health, she says aerobic exercise, such as brisk walking, provides the “biggest benefits.” She said it’s especially effective at reducing the intensity and frequency of hot flashes and managing symptoms. Reduces brain fog and memory loss and improves cognitive function. She recommends yoga or Pilates for better sleep, flexibility, reduced stress, and balance.for Improved strengthher go-to is resistance bands or lightweights.
Again, no surprises here. A plant-based diet filled with whole foods is good for everyone.
“A balanced, healthy diet rich in produce, fruits, vegetables, and foods containing antioxidants,” Mosconi says. “You can never eat enough plants, so let’s eat more plants.”
“There’s a lot of research on diet and brain health, but there’s a lot less research on diet and brain health in women, but we still have information. This is very consistent and I think it shows that sex foods are important for women’s health for a variety of reasons.”
That’s because they contain fiber (which Moscone says helps regulate estrogen, progesterone, and testosterone in the blood) and antioxidants.
“The brain is one of the organs most susceptible to oxidative stress, which is a state of inflammation and rusting of brain cells that occurs with aging and metabolic activity,” she said. “Eating a diet high in antioxidants, which can counteract the effects of aging that occur in the brain, is very important, especially for women. Antioxidants are only found in plant-based foods.”
Sleep hygiene is also very important for hormonal health, Mosconi says. in fact, take a restorative break It’s essential for many aspects of brain and body health, from immune function to maintaining a healthy weight to memory consolidation.
Hormone replacement therapy (HRT) got a bad rap years ago. But more recent research has found that, at the right time and for the right women, HRT is safe and can alleviate some of the most bothersome symptoms of menopause. 2022 North American Menopause Society Position Statement.
“Talk to your health care provider about hormones and find out if you qualify for hormone replacement therapy and if it might be particularly helpful for you.,” Mosconi said.
“Estrogen in women and testosterone in men are not only the hormones involved in reproduction and are important for fertility, but they are also very important for brain health and brain function,” she said. . “They keep your brain active. They energize your brain and also have anti-aging effects, so they keep your brain young.”
Mr. Mosconi is putting his money where his mouth is. “I’m in my 40s and pre-menopausal, so my menstrual cycles are regular. And now is the perfect time to get ready, so I do a lot,” she said.
“I changed my entire lifestyle in preparation for menopause. I changed my diet, changed my exercise. I prioritized sleep hygiene and reduced stress in very specific ways. I reduced environmental toxins in my home. We are eliminating all possible sources of this,” she said. “And I’m also tracking my hormones and cycles, and I’m mentally preparing myself…trying to decide whether to take hormones or not.”
We hope these five recommendations will help you prepare for caring for your brain during perimenopause and beyond.listen Watch the entire episode here.next week’s Chasing Life Podcast When investigating what happens to the brain during and after a concussion.
