The midlife crisis is known as a period of emotional upheaval, but new research suggests that it is much more than that.
Menopause, which occurs between the ages of 40 and 60, causes significant changes in the brain, which can affect cognitive function and the risk of dementia.
Changes in the brain during menopause:
Structural changes:
- Shrinkage of the hippocampus: an area of the brain essential for memory and learning. Studies have shown a decrease of up to 20% in the volume of the hippocampus in menopausal people compared to younger people.
- Decreased connectivity: Decreased connectivity between different areas of the brain, which may affect cognition and other brain functions.
Genetic changes:
- Increased expression of genes related to inflammation: Studies have found an increase in the expression of these genes in people during menopause, which may lead to chronic brain inflammation and impaired cognitive function.
- Reduced expression of genes involved in the production of proteins in synapses: Synapses are the points of contact between nerve cells, and these proteins are essential for their normal function. A decrease in their production may lead to damage to memory and cognition.
- Specific effects on women:
- Higher levels of tau protein: Women tend to exhibit higher levels of tau protein naturally, both during menopause and at other stages in life. These high levels are associated with a higher risk of Alzheimer's disease.
Tau protein:
Tau protein is a protein associated with microtubules, which make up the skeleton of nerve cells. Its main function is to stabilize the microtubules and help transport substances along the axon. The accumulation of tau protein in the form of pathological nodules in the brain is one of the main characteristics of Alzheimer's disease.
Ways to protect the brain:
- Dietary fiber consumption: Studies have found a link between high fiber consumption,
(for an adult, it is recommended to consume 25 to 30 grams of dietary fiber per day (or 15 - 18 grams of fiber per 1000 kilocalories))
and a reduced risk of dementia. - Foods rich in dietary fiber:
Fruits: Berries, apples, pears, citrus fruits.
Vegetables: Broccoli, Brussels sprouts, carrots, sweet potatoes, green beans.
Whole grains: Oats, whole rice, whole wheat bread, Quinoa.
Legumes: Lentils, beans, peas.
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds. - Physical activity: Regular physical activity (150 minutes per week) is associated with better brain health later in life.
- Nutritional supplements:
Phosphatidyl serine: Among its other properties, it may protect the brain from damage caused by inflammation, degenerative diseases and other conditions.
Ginkgo biloba: May improve memory, concentration and cognitive ability, especially in older people.
Horpezine A: May improve memory, concentration and ability cognitive, especially in older people. *(Huperzine A)
Omega 3: May improve memory and prevent cognitive decline.
Additional healthy habits:
- Adequate sleep
- Balanced nutrition
- Stress Management
- Avoidance of smoking
- Moderate alcohol consumption
- Maintaining brain activity:
- Reading
- Solving puzzles
- Learning new things
- Participation in social activities:
- Strong social ties contribute to brain health.
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References:
https://www.neurology.org/doi/10.1212/WNL.0000000000011375
https://www.cell.com/cell/fulltext/S0092-8674(22)01124-2
https://pubmed.ncbi.nlm.nih.gov/37010830/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2733348/
https://www.medicalnewstoday.com/articles/reduction-in-hippocampus-in-brain-linked-to-cognitive-decline-risk
https://link.springer.com/article/10.1007/s00702-021-02451-8
