Menopause and Brain Health: What to Know and How to Feel Your BestUpdated 3 hours ago
Menopause is a natural life stage — but that doesn’t mean it always feels straightforward. From hot flushes and mood swings to sleep issues and brain fog, the symptoms can be surprising and sometimes overwhelming.
At Heights, we believe in making this transition feel less like a mystery, and more like something you’re supported through — with care, knowledge, and real solutions.
What is menopause?
Menopause marks the end of your menstrual cycles. It’s officially diagnosed after 12 months without a period, typically between the ages of 45–55. But the process doesn’t happen overnight.
You might also hear about:
Perimenopause: the years leading up to menopause, when hormone levels (especially oestrogen and progesterone) start to fluctuate
Postmenopause: the years after menopause, when symptoms may ease but health risks (like bone or heart issues) can increase
What are common menopause symptoms?
Everyone’s experience is different — but typical symptoms include:
Hot flushes or night sweats
Sleep disturbances 😴
Mood changes or anxiety
Brain fog and memory issues
Low energy or motivation
Changes to skin, hair, or libido
Some symptoms ease over time, but others can last several years — and may need active support.
How does menopause affect brain health?
Hormonal shifts during menopause can directly impact your brain’s chemistry and function. That’s why it’s common to feel:
Forgetful or foggy
More anxious or overwhelmed
Less mentally sharp or motivated
The good news? There are effective ways to support your brain and body through this time.
What can help manage menopause symptoms naturally?
🟡 Supporting your brain and body through menopause is all about consistency and care. Here are a few research-backed tips:
1. Feed your brain
Your brain thrives on key nutrients like omega-3 DHA, B vitamins, iron, magnesium, and antioxidants.
Vitals⁺ delivers all of these in one daily supplement — designed to support energy, cognition, and long-term brain health.
2. Support your stress response
Many people experience heightened stress or anxiety during menopause. Ingredients like ashwagandha, L-theanine, and magnesium (found in Calmer⁺) have been shown to:
Promote relaxation without drowsiness
Reduce feelings of stress
Support hormone balance over time
3. Prioritise sleep
Sleep disruptions are one of the most common menopausal complaints. Try:
A calming evening routine (low light, screen-free wind-down)
Taking Calmer⁺ before bed to encourage relaxation and deeper sleep
Limiting caffeine and alcohol
4. Stay hydrated
Hormonal shifts can affect fluid balance and leave you feeling more sluggish. Make sure you’re drinking enough — or top up with Hydrate⁺ for added electrolytes and a gentle energy boost.
5. Gentle movement and fresh air
Daily movement (even a short walk) helps balance mood, support energy, and improve brain function.
Should I take HRT or supplements?
This is a personal decision. Many people find relief with HRT (Hormone Replacement Therapy) — and supplements can be a helpful addition either way, especially to support:
Energy and focus
Mood and stress
Nutrient needs during a transitional time
Always speak to your GP about what’s right for you.
Final word
Menopause is not the end of your vibrancy — it’s a new chapter. With the right support (nutritional, emotional, hormonal), it is possible to feel balanced, clear, and well again.
💛 Whether you're just starting perimenopause or navigating postmenopause, you're not alone — and we're here to support your brain health every step of the way.