Early Menopause: Risk of Faster Decline in Mental Abilities

Dear MHI reader,

While menopause is a natural stage in a woman’s life, entering it earlier than expected may come with unexpected challenges. Research now suggests that early menopause occurring before the age of 45 may be linked to a quicker decline in certain cognitive abilities, such as memory, concentration, and verbal skills.

One possible reason for this is the sudden drop in oestrogen levels, which plays a protective role in brain function. Women who experience menopause early, especially those who do not receive hormone replacement therapy (HRT), may be at greater risk of conditions like dementia later in life.

What Science Is Saying

Studies indicate that women who enter menopause early and do not receive hormone replacement therapy (HRT) could be at a greater risk of cognitive decline. In some cases, early menopause has also been associated with an increased risk of dementia. This doesn’t mean every woman will develop memory problems, but the risk is certainly higher when oestrogen levels drop suddenly and stay low for a long period.

Women who undergo surgical menopause (such as having both ovaries removed) may experience even more pronounced effects, especially if HRT is not provided after the procedure.

What Can Women Do to Protect Their Brain Health?

The good news is that there are steps women can take to support cognitive wellbeing if they experience early menopause:

• Consider HRT: Speak with your doctor to understand if hormone replacement therapy is right for you. HRT can help maintain hormone levels and potentially reduce the risk of cognitive decline.

• Stay physically active: Regular exercise supports circulation and brain function and can improve mood and energy levels.

• Stimulate your mind: Keep your brain engaged with activities like reading, puzzles, or learning something new.

• Prioritise sleep: Quality sleep is vital for memory and concentration.

• Manage stress: Long-term stress can worsen memory problems, so incorporate relaxation techniques into your routine.

• Eat brain-healthy foods: A diet rich in omega-3 fatty acids, antioxidants, and vitamins (like leafy greens, nuts, and oily fish) supports mental clarity.

Supporting Yourself Emotionally

Early menopause can also be emotionally challenging, especially if it happens unexpectedly. Feelings of loss, confusion, or anxiety are common and valid. If you’re struggling to cope, consider talking to a therapist or joining a support group. Addressing both the physical and emotional aspects of early menopause can help you move through the transition with more confidence and ease.

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