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The average age many women will experience menopause is 51. Some of the symptoms women may experience consist of irregular periods, hot flashes, chills and night sweats. This is no shock to most women, but a lot of the time menopause can start for some women in their 30s and they will experience other symptoms such as depression, anxiety, mood swings and weight gain.
In retrospect, I realize that my journey with menopause began in my late 30s to early 40s, when I began to experience mild perimenopause symptoms. It was primarily the irregularity of my menstrual cycle and two pregnancies in my early 40s that prompted deeper conversations with both my primary care provider and OB/GYN around what was happening with my body hormonally. I ended up having a miscarriage at 40 but was blessed to have my youngest son a year later, at 41. As I moved into my mid-40s, I started to experience more intense symptoms, weight fluctuations and insomnia. While I was experiencing these symptoms, I was diagnosed with depression and anxiety, and it made me realize how my brain health was being affected by menopause and the ways in which my mental health would become a critical part of my menopause journey. In order to minimize the symptoms of menopause and the effect it has on the brain, we have to look at the environments different women live in, underlying diseases, and the ways in which women can alleviate their symptoms and focus on their whole wellbeing during their menopause journey.
As a Black heterosexual woman from the south, I know my experiences with menopause would be different than non-women of color. Now in my daily work, I work as a Reproductive Justice advocate and I created the Black Girl’s Guide to Surviving Menopause project, which is a multimedia platform that is dedicated to narrative and culture shift work in an effort to normalize menopause by centering the stories and experiences of Black women, women-identified and gender-expansive people. In my work, I am able to share other people’s experiences with menopause, the ways in which it affects relationships, career, body and brain health, and share my personal journey of how I was able to advocate for myself and my health.
I recently was able to share my experience on the Women’s Alzheimer’s Movement “You & Your Brain” panel, where we gathered four experts in women’s health and menopause and discussed how it affects women’s brain health. During the panel, we spoke about how your brain changes during menopause and ways to keep it sharp, how to deal with early menopause, hormone therapy for women, and how to handle different mood swings and brain changes that women experience during menopause. One of the main topics we discussed focused on the ways in which not only does Alzheimer’s affect women more than men but it starts earlier in women — and specifically Black women. When menopause starts, it affects not only our physical health but, most importantly, our brain health, which can lead to us developing Alzheimer's.
When people experience menopause, they lose estrogen, and estrogen helps brain functions such as mood, cognition and decision-making. With the loss of estrogen, an individual can start to develop anxiety, depression, brain fog, and other mental and emotional changes.
During menopause, your brain will go through a lot of changes and this can lead to the many symptoms that women have. It’s important to note that up to 70% of women in perimenopause experience depression. When a person journeys through menopause, it can feel like a renovation project on the brain. Your body will go through so many changes and, notably, your brain will feel the most effects. When you are experiencing menopause, it may feel like your body and brain’s navigational system is rebooting itself and in order to minimize symptoms you should make sure self-care is your top priority, which can look different for every woman. The earlier you start to address your symptoms, the easier it will be to navigate your symptoms and alleviate them.
Another way to possibly help alleviate your symptoms during perimenopause is hormone therapy. In order for it to work for your symptoms, you must do it during perimenopause so you can get the most of the treatment. Women who do hormone therapy are also at a lower risk of developing Alzheimer’s, MS and Parkinson’s Disease. When seeking medical care for menopause, you should have a circular long-term plan that includes your primary care doctor, your therapist and other doctors that you see on a regular basis. You can also make sure you are incorporating exercise into your daily routine and eating foods that help with cognitive health, such as fish and vegetables.
Women of Color and Menopause
When looking at the effect of menopause on women and the brain, we have to look at the different socioeconomic factors that make a difference when addressing their symptoms and needs. Everyone does not have the same privileges or move through the world with the same identities and/or socioeconomic realities when addressing perimenopause. Everyone can’t have a gym membership to exercise or access to a doctor they trust who can advocate for their care. We also know that Black, indigenous and other people of color still bear the brunt of health disparities around access to care and treatment.
For many BIPOC people, societal systemic oppression can affect their journey with menopause, including the mental health issues that may arise. When addressing menopause, we must look at the whole person and the impact it will have on their brain health. In order to fully address this, there needs to be healthcare equality for Black and brown women.
Taking Charge of Your Health
In order to take charge of your health during menopause, making your holistic wellness and care central should be a top priority, and this can begin by making sure you get enough restorative sleep. When you rest, it allows for your body and brain to reboot for you to be your whole self. Also, eating healthy foods and making sure you are finding ways to move your body daily can assist in elevating some of the symptoms associated with menopause.
Lastly, it is vital to find your voice and advocate for yourself with your doctor and other medical professionals you see to make sure they are clear about who you are, focused on your unique menopause experience and committed to providing you with care focused on the whole person.
