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As women, we're taught to anticipate the physical signs of menopause—the hot flashes, the weight gain. But what about the changes that aren't as easily seen, those happening within our brains and the symptoms that are far less acknowledged – the brain fog, memory lapses, shifts in focus, and sleepless nights?
My On Health Guest, Dr. Lisa Mosconi, PhD, one of the world's leading neuroscientists, is the pioneering director of the Alzheimer's Prevention Program at Weill Cornell Medicine. Her global reputation is built on groundbreaking research in Alzheimer's prevention, particularly in women utilizing cutting edge brain imaging techniques. Her approach shifts the narrative from simply treating dementia to a science-based holistic strategy for prevention, rooted in diet, physical activity, and mental engagement to mitigate the risks.
Dr. Mosconi's scholarly output is prolific, including over 150 peer reviewed articles that shed light on this pivotal phase, revealing that menopause is much more than a hormonal shift—it's a neuroendocrine transformation that deeply impacts our cognitive health.
“In menopause, we see a thinning in the brain's gray matter and alterations in its connectivity and glucose uptake,” Lisa explains. This discovery is crucial, she notes, because it underscores that menopause involves significant brain changes, which can manifest as memory lapses, difficulty in concentrating, and mood swings. Far from being mere side effects of aging, these symptoms are indicative of the profound changes occurring within the brain itself.
Menopause is also much more than just a “biological clock ticking away” or the end of an era! It's actually a brilliant twist in human evolution that spotlights the unique role of women as we age. Menopause isn't just about the end of fertility but marks a phase where women historically step into roles filled with wisdom and leadership. Imagine a time when the collective insight of women who've journeyed through life becomes a guiding force for their communities. It’s like gaining a superpower where experience and knowledge become invaluable in shaping the future generations.
This perspective shifts the way we see menopause. Far from being sidelined, older women emerge as the bedrock of societal growth and cohesion. We're the mentors, the storytellers, and the keepers of cultural wisdom, essential for teaching and nurturing those around us. It's a reminder that the journey through menopause is not just a personal transition but a passage into a role celebrated for its impact and importance in society. So, let’s reframe menopause, celebrating the incredible contributions and influence of women as we navigate this evolutionary milestone.
And there's more. Lisa is a firm believer in the power of lifestyle to not only mitigate some of the uncomfortable changes many women experience, but to navigate through menopause with grace and vitality. “A nutrient-rich diet, high in antioxidants, omega-3 fatty acids, and fiber, is paramount,” she asserts. This isn't just about eating well; it's about feeding our brains, protecting that precious gray matter as we transition through menopause.
Exercise, too, plays a starring role in this period of transformation. “Physical exercise, including cardiovascular activities and strength training, has undeniable benefits in maintaining cognitive health,” Lisa shares. And for those seeking solace in the serene movements of yoga or the controlled breathing of Pilates, there's good news—these practices not only manage stress but enhance mental clarity, offering a sanctuary for our changing brains.
Dr. Mosconi doesn't just talk the talk; she walks the walk, integrating her research into her daily life. “I prioritize a balanced, plant-based diet and regular physical activity,” she shares, adding, “mindfulness and stress-reduction techniques maintain my mental clarity.” It's a holistic approach that echoes her belief in the power of informed, proactive choices to significantly influence the menopausal experience.
But I think some of the real beauty in her work is her ability to make science accessible, which she's done through her books, including Brain Food, The XX Brain, and her latest book, The Menopause Brain, where she explores and reveals the misunderstood links between menopause and cognitive health.
What's especially heartening about her message is the empowerment it offers. “With access to comprehensive and evidence-based information, women can navigate the complexities of menopause confidently,” she encourages. It's about having the knowledge and tools to make informed decisions about our health, embracing this period not with trepidation but as an opportunity for growth and renewal.
The conversation around menopause is changing, moving from a narrative of loss to one of opportunity. Through the insights of experts like Dr. Mosconi, women are learning that this life stage, while challenging, also brings a chance to prioritize their brain health like never before. Menopause, then, becomes not just a time of transition but a call to action—a reminder to nourish our bodies, engage our minds, and care for our brains with the same intensity and passion with which we've lived all the phases of our lives before it.
As we navigate this journey, let's take Lisa's advice to heart: “Empower yourself with knowledge, and make choices that resonate with your individual health needs and lifestyle preferences.” In doing so, we transform menopause from a daunting prospect into a chapter of empowerment and well-being.
In today's episode Lisa and I discuss:
- The low down on how menopause really impacts the female brain – including the role of estrogen in brain changes during this time
- Common cognitive symptoms of perimenopause and menopause including brain fog, sleep problems, and memory lapses
- Why it might be that women in cultures that see menopause more positively have fewer symptoms
- The powerful role ‘older women' can play as leaders, providers, and guides in families, communities, and society
- The pros and cons of hormone replacement therapy (HRT), including it’s role in Alzheimer’s prevention
- The supportive role of nutrients, fiber, and omega-3 fatty acids for women's brain health
- The importance of access to a wide variety of options so that we can pick what's best for us in feeling our best in menopause.
Wherever you are on your menopause journey, I know you'll find gems of wisdom and practical information to connect more profoundly with yourself and what you are experiencing.
I've not only had the opportunity to write a blurb for Lisa's book, but near and dear to me, we've become trusted friends since a wonderful weekend away with other mutual friends. That happened in the time since my last interview with Lisa here On Health in the summer of 2022, which I highly recommend as a companion; in that episode we discuss all things Alzheimer's and women.
Links in this Episode
Make sure to follow me on Instagram @dr.avivaromm to join the conversation. and follow Lisa on Instagram @dr_mosconi and visit her at her website, lisamosconi.com.
