Your Brain & Hormones: What No One Told Us
Hi Mobsters,
It’s Leah here, mum, psychologist and CEO of The House of Hormones. Each week I write a wellbeing blog for the MOB and this week we are exploring brain health and hormones. As always, please share your thoughts and comments below, I’d love to hear from you and feel free to ask questions and request any wellbeing/hormone related topics you’d like to learn more about!
Ever walked into a room and forgotten why? Stopped mid-sentence because the word you were looking for just vanished? You’re not alone, and it’s not “just getting older” or “mum brain.” It’s hormones, and now, science is proving just how much they affect our brain health.
The Hormone-Brain Connection
Dr Lisa Mosconi, a leading expert in women’s brain health, has been researching how female hormones impact cognitive function. Her latest study revealed something we should have been talking about all along: women’s brains age differently to men’s, and hormones play a big role.
Here’s what stopped us in our tracks:
Two-thirds of Alzheimer’s patients are women - and menopause is a key factor.
Oestrogen protects the brain, but when it drops in midlife, brain ageing speeds up.
Most research ignores women’s unique biology, but Dr Mosconi’s CARE programme aims to cut women’s Alzheimer’s risk in half.
For too long, women’s health, especially peri-menopause, has been left out of critical medical research. But now, we’re starting to get answers.
When Does Menopause Affect Brain Health?
Menopause doesn’t happen overnight. Most women enter perimenopause (the transition phase) in their late 30s or 40s. This is when hormone levels fluctuate, causing symptoms like brain fog, forgetfulness, anxiety, and poor sleep. Menopause itself typically happens between 45 and 55, when oestrogen takes a permanent dip. Menopause just means 1 year and 1 day since your last period.
Postmenopause (the years after your final period) can bring continued brain health challenges, but this isn’t inevitable. There are ways to support cognitive function and protect against long-term decline.
While we can’t stop hormonal changes, we can make lifestyle choices that strengthen brain function and keep us sharp. Here’s what helps:
1. Prioritise Sleep
Estrogen affects sleep quality, and poor sleep is linked to cognitive decline. Try:
A consistent bedtime routine, reduce screen time before bed.
Magnesium or herbal teas (like chamomile) to promote relaxation.
Keeping cool, hot flushes can disrupt sleep, so a cool room helps.
2. Eat for Brain Power
A Mediterranean-style diet rich in healthy fats, leafy greens, and protein supports brain health. Focus on:
Omega-3s (salmon, walnuts, flaxseeds) to reduce inflammation.
Antioxidant-rich foods (berries, dark chocolate) to protect brain cells.
Protein with every meal to balance blood sugar and energy.
3. Move Your Body
Regular exercise boosts circulation, supports hormones, and protects against cognitive decline. Try:
Strength training (builds resilience against bone and brain ageing).
Walking or yoga (lowers stress and improves memory).
Dancing or new activities (keeps the brain engaged and learning).
4. Manage Stress
Chronic stress speeds up brain ageing. Reduce stress with:
Breathwork or meditation, even 5 minutes a day helps.
Time outdoors, nature lowers cortisol levels.
Setting boundaries, learn to say no when needed.
5. Consider Hormone Support
HRT (hormone replacement therapy) can help balance estrogen levels and may support brain function. Speak to a specialist menopause doctor to see if it’s right for you.
Your brain is deeply connected to your hormones, and menopause does affect cognitive function, but knowledge is power.
By making small, intentional choices, we can support brain health, reduce risks, and stay sharp for years to come.
Lots of love
Leah, Mobster, mum and CEO of THOH
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