Latest news with #MenopauseCare
The Independent
07-03-2025
- Health
- The Independent
The menopause: How does it impact mental and cognitive function?
Menopausal symptoms may be linked to increased risk of cognitive decline, a new study suggests. Researchers found that women reporting more intense menopausal symptoms also experienced greater difficulties with thinking, learning, and memory later in life. The study, published in PLOS One, involved 896 post-menopausal women with an average age of 64. Participants rated the severity of 11 common menopausal symptoms, including hot flashes, brain fog, and mood swings, on a scale of zero to 10. Canadian researchers discovered a correlation between higher symptom scores and reported cognitive difficulties. Furthermore, the study indicated a link between increased menopausal symptoms and mild behavioural impairment, encompassing changes in personality, reduced motivation, and impulse control issues. While these findings highlight the potential importance of the menopausal phase in assessing dementia risk, researchers emphasize the need for further investigation. We've consulted experts to help explain the science behind how menopause can affect our mental and cognitive abilities… Mood 'During perimenopause, your hormones – mainly oestrogen and progesterone – start fluctuating,' says Dr Naomi Potter, menopause specialist and founder of Menopause Care. And these hormonal shifts can take a toll on mood and mental wellbeing, as well as the body. ' Oestrogen plays a big role in brain chemicals like serotonin and dopamine, which help regulate mood,' explains Potter. 'When oestrogen levels drop, serotonin production can slow down, making you feel lower, more irritable, and more prone to anxiety. 'These ups and downs can also make emotions feel more intense, so anxiety can feel even more overwhelming during perimenopause.' 'Between 40-60% of women experience sleep disturbances during the menopause transition,' highlights Potter. 'This can be caused by hormonal changes themselves, as well as symptoms like hot flushes, night sweats, and frequent trips to the bathroom at night. 'Poor sleep can make it harder for your body to handle stress and emotions, leading to lower tolerance, brain fog, and heightened feelings of anxiety.' Oestrogen and testosterone play an important role in memory and cognition. 'When the levels of these hormones drop during menopause and perimenopause, it can lead to an array of symptoms including poor memory, difficulty finding words, difficulty staying focused and a feeling that the brain feels 'fuzzy' or 'cloudy',' explains Dr Angela Rai, GP at The London General Practice. 'This is often described as 'brain fog'.' Longer-term issues Some women experience symptoms of depression during menopause. Unlike temporary mood swings or the worry that comes with anxiety, depression is more persistent, affecting emotions, behaviour, and daily life in a way that doesn't just pass with time, highlights Potter. 'Depressive symptoms are most common during perimenopause – the transition leading up to menopause – when hormone fluctuations are at their peak,' explains Potter. 'This makes it a particularly vulnerable time, so it's important to stay aware of changes in mood and wellbeing during these years. 'While less common, depression can also develop later in menopause, though more research is needed to fully understand why.' What advice would you give to women who are experiencing mental or cognitive impacts from menopause? Seek professional advice 'Even mild emotional or psychological struggles during menopause are a valid reason to seek support,' says Potter. 'There's absolutely no shame in talking to a doctor – no one should have to suffer through menopausal symptoms alone.' Look into medication options for specific symptoms 'Beta-blockers, such as propranolol, can help with the physical effects of anxiety, like a racing heartbeat, flushing, and shaking, by blocking certain stress-related chemicals in the brain,' says Potter. 'Whereas medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can help regulate mood by increasing levels of serotonin and dopamine, often referred to as the brain's 'happy hormones'.' Exercise regularly 'Staying active is one of the most effective ways to boost mood,' highlights Potter. ' Studies suggest that exercise is 1.5 times more effective than medication or therapy for mild to moderate anxiety.' Practice relaxation techniques 'Practices like mindfulness, meditation, deep breathing exercises, and menopause yoga can help manage stress and anxiety,' notes Potter. 'These techniques encourage present-moment awareness, helping to break cycles of anxious thoughts and reduce emotional reactivity, which can be heightened by hormonal fluctuations.' Eat a healthy diet 'A well-balanced diet rich in vitamins and minerals can positively impact both physical and mental wellbeing,' adds Potter. Lean on your support system 'Talking to friends, family, or a support group can provide emotional relief,' says Potter. 'Knowing you're not alone in your experience can be incredibly reassuring.' Make sleep a priority ' Sleep and anxiety can create a vicious cycle, so maintaining good sleep hygiene is crucial,' stresses Potter.
The Independent
06-03-2025
- Health
- The Independent
Can menopause impact our mental and cognitive abilities?
New research suggests that women who experience greater menopausal symptoms are more likely to face memory and thinking problems as they age. In the study, 896 post-menopausal women, averaging 64 years old, were given a list of 11 symptoms – such as hot flushes, brain fog, and mood swings – and were asked to score them between zero to 10 based on how often they experienced them. The Canadian researchers found that women who recalled experiencing more symptoms also reported facing greater difficulties with thinking, learning, and memory. Published in the journal PLOS One, these findings also noted that these women also had more mild behavioural impairment symptoms, such as changes in personality, decreased motivation or impulse control issues. The academics said these findings suggest that the menopausal phase could be important for assessing dementia risk, but added that more work is needed on this topic. We've consulted experts to help explain the science behind how menopause can affect our mental and cognitive abilities… Mood 'During perimenopause, your hormones – mainly oestrogen and progesterone – start fluctuating,' says Dr Naomi Potter, menopause specialist and founder of Menopause Care. And these hormonal shifts can take a toll on mood and mental wellbeing, as well as the body. ' Oestrogen plays a big role in brain chemicals like serotonin and dopamine, which help regulate mood,' explains Potter. 'When oestrogen levels drop, serotonin production can slow down, making you feel lower, more irritable, and more prone to anxiety. 'These ups and downs can also make emotions feel more intense, so anxiety can feel even more overwhelming during perimenopause.' Sleep 'Between 40-60% of women experience sleep disturbances during the menopause transition,' highlights Potter. 'This can be caused by hormonal changes themselves, as well as symptoms like hot flushes, night sweats, and frequent trips to the bathroom at night. 'Poor sleep can make it harder for your body to handle stress and emotions, leading to lower tolerance, brain fog, and heightened feelings of anxiety.' Memory and concentration Oestrogen and testosterone play an important role in memory and cognition. 'When the levels of these hormones drop during menopause and perimenopause, it can lead to an array of symptoms including poor memory, difficulty finding words, difficulty staying focused and a feeling that the brain feels 'fuzzy' or 'cloudy',' explains Dr Angela Rai, GP at The London General Practice. 'This is often described as 'brain fog'.' Longer-term issues Some women experience symptoms of depression during menopause. Unlike temporary mood swings or the worry that comes with anxiety, depression is more persistent, affecting emotions, behaviour, and daily life in a way that doesn't just pass with time, highlights Potter. 'Depressive symptoms are most common during perimenopause – the transition leading up to menopause – when hormone fluctuations are at their peak,' explains Potter. 'This makes it a particularly vulnerable time, so it's important to stay aware of changes in mood and wellbeing during these years. 'While less common, depression can also develop later in menopause, though more research is needed to fully understand why.' 'Even mild emotional or psychological struggles during menopause are a valid reason to seek support,' says Potter. 'There's absolutely no shame in talking to a doctor – no one should have to suffer through menopausal symptoms alone.' Look into medication options for specific symptoms 'Beta-blockers, such as propranolol, can help with the physical effects of anxiety, like a racing heartbeat, flushing, and shaking, by blocking certain stress-related chemicals in the brain,' says Potter. 'Whereas medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can help regulate mood by increasing levels of serotonin and dopamine, often referred to as the brain's 'happy hormones'.' Exercise regularly 'Staying active is one of the most effective ways to boost mood,' highlights Potter. ' Studies suggest that exercise is 1.5 times more effective than medication or therapy for mild to moderate anxiety.' Practice relaxation techniques 'Practices like mindfulness, meditation, deep breathing exercises, and menopause yoga can help manage stress and anxiety,' notes Potter. 'These techniques encourage present-moment awareness, helping to break cycles of anxious thoughts and reduce emotional reactivity, which can be heightened by hormonal fluctuations.' Eat a healthy diet 'A well-balanced diet rich in vitamins and minerals can positively impact both physical and mental wellbeing,' adds Potter. Lean on your support system 'Talking to friends, family, or a support group can provide emotional relief,' says Potter. 'Knowing you're not alone in your experience can be incredibly reassuring.' ' Sleep and anxiety can create a vicious cycle, so maintaining good sleep hygiene is crucial,' stresses Potter.
The Independent
29-01-2025
- Health
- The Independent
What's Jennifer Aniston's Pvolve workout and could it help with menopausal symptoms?
New research highlights the benefits of fitness program Pvolve, endorsed by actress and fitness icon Jennifer Aniston as a 'game changer', for improving physical function during menopause. Led by the University of Exeter and funded by Pvolve, the study investigated whether the low-impact resistance program could enhance strength, balance, and body composition, and whether menopause status affected these improvements. Published in Medicine & Science in Sports & Exercise, the study involved 70 moderately active women aged 40-60 in the South West of England, none of whom were on hormone replacement therapy (HRT). Participants were split into two groups: 45 did Pvolve for 12 weeks, while 25 followed a standard exercise routine of 150 minutes per week. The results showed that the Pvolve group experienced significant improvements, including a 19% increase in hip function and lower body strength, a 21% boost in lower body flexibility, and a 10% improvement in balance and stability, compared to the standard exercise group. But what does the Pvolve workout actually involve, and to what extent could it benefit women going through menopause? What physical changes often occur before, during and after menopause? Menopause brings about hormonal fluctuations that can affect multiple organs and bodily functions. 'These changes can impact bones, muscles, collagen, and soft tissues, often leading to increased inflammation, body aches, and discomfort,' explains Dr Naomi Potter, menopause specialist and founder of Menopause Care. 'As a result, conditions such as plantar fasciitis and tennis elbow may become more likely during the menopausal transition.' Menopause can also increase the risk of osteoporosis, a condition where your bones become brittle and more prone to breaks, she adds. 'The decline in oestrogen accelerates bone density loss, particularly affecting areas such as the hips, spine, and wrists in postmenopausal women,' notes Potter. 'This increases the likelihood of fractures.' What does Pvolve actually involve and could this type of low-impact activity help women going through menopause? Pvolve workouts are a combination of low-impact functional fitness and resistance-based equipment that can be done at home or in one of the brand's US or Canada-based studios, according to Pvolve's website. Many of the sequences, which include bending, reaching, twisting and pulling, are meant to mimic everyday movement. Commenting on the publication of the study, Professor Francis Stephens, from the University of Exeter who led the research, said: 'The great thing about these simple resistance exercises is they can easily be performed at home, and we've now shown they're effective at improving strength and balance in women during and post-menopause. 'In fact, some measures of balance appeared to increase to a greater degree in post-menopausal women, suggesting that these exercises are not hindered by the menopause transition.' Pvolve president Julie Cartwright also added: 'Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives.' Potter describes these findings as 'exciting' and agrees that resistance training is great for improving bone density and increasing muscle mass. 'These latest research findings around resistance training for menopause are very exciting indeed,' says Potter. 'In general, resistance training is known to improve bone density, build strength and increase muscle mass, as well as improve flexibility and balance. 'So, it makes sense that this would benefit people of all ages, including women going through menopause.' Could it help with any other menopause symptoms/changes? 'Exercise is great for managing menopause symptoms, improving your mood and increasing your strength,' highlights Potter. 'Ultimately, any habit, behaviour or lifestyle choice that supports overall wellbeing can help manage menopause symptoms.' Which type of physical activity would you recommend for women going through menopause? For Potter, the most important thing is to find an exercise you enjoy so you can make a habit of it. 'The specific exercise can be very broad, just make sure it's the exercise you enjoy so that it's easier to incorporate into your lifestyle,' advises Potter. 'Ideally, you want to be getting a bit out of breath, so cardiovascular movement as well as strengthening exercises are great for that.' Yoga and cold water swimming in particular have a plethora of benefits. 'If you're looking for exercises to try, extensive research shows that yoga can significantly improve psychological, somatic, and urogenital symptoms,' says Potter. 'Additionally, it may help lower the risk of age-related health conditions, including osteoporosis, muscle loss, and cardiovascular disease. 'Cold water swimming during menopause can also help soothe the parasympathetic nervous system, and boost your energy levels.'
