Empower your patients to embrace menopause

Natural interventions to mitigate the effects of cognitive challenges, mood fluctuations and sleep disturbances.

Menopause marks a significant phase in a woman’s life, characterized by a myriad of changes that can profoundly impact how she feels. As hormonal shifts take center stage, many women experience a cascade of symptoms, including cognitive challenges, mood fluctuations and sleep disturbances. Understanding the interplay of these factors is important for DCs looking to support their patients through this transition. Recent studies have highlighted the potential of adaptogens and nootropics to alleviate cognitive issues, mood swings and sleep problems associated with menopause.^1,2,3,4 By exploring these natural interventions, healthcare professionals can empower women to embrace this life stage with resilience and vitality, promoting health and longevity.

Understanding menopause

Menopause is a normal part of healthy aging that marks the end of a woman’s menstrual cycles. It often brings a range of changes that may affect various aspects of health, including hormonal balance, physical condition and neurological function.

Hormonal changes explained

Menopause triggers significant hormonal shifts. Production of estrogen and progesterone are reduced. These hormones play critical roles in various bodily functions, and their decrease can lead to symptoms, such as hot flashes and mood swings.

Estrogen normally regulates the menstrual cycle and maintains the health of the reproductive system. Its reduction can impact bone density, increasing the risk of osteoporosis.

Understanding some of these key changes can help women prepare for and manage symptoms effectively, but the hormonal changes that occur during menopause are extremely complex. A complete review of these changes, and their interplay on the hypothalamic-pituitary-ovarian axis, is beyond the scope of this article.

Physical changes and symptoms

With menopause comes a range of physical symptoms. Women often experience hot flashes, a sudden feeling of warmth that spreads over the body, particularly in the face and neck. These can be uncomfortable and disrupt daily activities.

Other common symptoms include vaginal dryness, which can affect sexual health, and irregular periods that vary in frequency and intensity before ceasing altogether.

In addition, some women gain weight during menopause, primarily due to a slowing metabolism. These physical changes can vary widely between individuals in severity and duration.

Cognitive impacts of menopause

Estrogen is healthy for the brain and plays a role in cognitive function, with a growing body of literature showing its myriad effects, and the loss of estrogen in menopause may factor into the slightly higher risk of dementia that post-menopausal women have compared to men. Estrogen decline can also lead to some common cognitive challenges in menopause.

Brain fog is a frequent complaint, characterized by difficulty concentrating, forgetfulness and mental fatigue, which can be frustrating and affect daily life. To combat brain fog, women can adopt strategies, such as engaging in regular mental exercises, maintaining a balanced diet rich in omega-3 fatty acids and ensuring adequate rest and a regular sleep schedule.

Memory issues during menopause can be distressing, making it hard to recall names, dates or even daily tasks. These lapses are often temporary but can impact confidence and productivity.

To mitigate and improve memory issues, women are encouraged to engage in activities that stimulate the brain, such as puzzles, reading and learning new skills. Encourage female patients to address any cognitive issues proactively, using a combination of tools such as nootropics, lifestyle changes and activities that engage and challenge the brain.

Supplements for focus with clinical research

Recent data [pending publication] highlights the efficacy of natural nootropic blend supplements. A study at Campbellsville University demonstrated the effectiveness of such a supplement in enhancing focus and memory among participants.

• Within an hour of taking the supplement, 75% of participants experienced a measurable performance increase, highlighting a significant enhancement in focus and attention on exams.
• Participants in a standard-performing group saw a 27% improvement.
• High-performing group participants improved by 17%.

Benefits of the supplement noted in the study include:

• Enhanced cognitive clarity and focus
• Improved memory retention
• Nonaddictive nature, making it a potential option for long-term use

Mood effects of menopause

Menopause can significantly impact mood, leading to feelings of anxiety and depression or mood swings. Understanding these effects can help women navigate emotional changes with support and appropriate interventions.

Handle anxiety and depression

Many women experience anxiety and depression during menopause. These feelings can be overwhelming, affecting overall well-being and daily functioning.

Seeking help through talk therapy or support groups can be beneficial. Additionally, regular physical activity and mindfulness practices can help manage anxiety and depressive symptoms.⁵

Navigate mood swings

Mood swings are another common symptom of menopause. Women may find themselves experiencing sudden emotional highs and lows without obvious triggers.

It’s important for women to communicate their needs and seek understanding from family and friends, which can provide a supportive environment during this transition.

Regular exercise, a balanced diet and stress-reduction techniques, such as yoga or meditation, can help stabilize mood.

Support emotional balance: Nootropics and adaptogens

The natural compounds found in adaptogens and nootropics, such as reishi mushroom, ashwagandha and valerian root, are promising options for managing mood swings and anxiety during menopause.

Reishi mushroom is known for its calming effects, helping reduce anxiety and promote emotional stability.⁶

Ashwagandha has been shown to improve resilience to stress, fostering a balanced mood and enhancing overall emotional health.

Valerian root is renowned for its soothing properties, aiding in the reduction of stress and the promotion of a peaceful state of mind.^7,8

Sleep challenges during menopause

Sleep issues are prevalent during menopause, often exacerbated by hormonal changes. Addressing these challenges is crucial for maintaining energy and overall health.

Certain lifestyle modifications and supplements can help improve sleep quality.⁵

Tackling insomnia

Insomnia is a frequent complaint during menopause, with many women struggling to fall or stay asleep. This can lead to daytime fatigue and irritability.

Creating a sleep-conducive environment is essential. This includes maintaining a regular bedtime routine, reducing caffeine intake and ensuring the bedroom is dark and quiet.

For some, relaxation techniques such as deep breathing or meditation can promote better sleep quality.⁵

Night sweats and sleep disruption

Night sweats are a common symptom, causing sudden waves of heat and sweating that disrupt sleep. This can lead to exhaustion and reduced quality of life.

Practical changes, such as wearing light clothing and using cooling techniques, such as fans or breathable bedding, can help women manage night sweats.

Staying hydrated and avoiding spicy foods before bed can also reduce the frequency and severity of night sweats.

Sleep supplements with clinical research

Research highlights that certain sleep supplements can substantially improve sleep quality in adults, help them fall asleep more easily and stay asleep the whole night and promote deeper, more restful sleep. A recent study [pending publication] demonstrated the effectiveness of a melatonin-free, all-natural, synergistic supplement, showing a 62% increase in sleep quality within just one week. A significant portion of participants, nearly three-quarters, reported preferring the synergistic supplement over any other natural sleep aids they had previously tried. The study found no serious adverse effects associated with the supplement, underscoring its safety profile.

Final thoughts

Cognitive, mood and sleep changes are among the most prevalent symptoms of menopause. Encourage female patients to address these issues holistically with cognitive and physical exercise, lifestyle changes, and nootropics and other nutritional supplements, which are supported by a growing body of scientific research. Embracing interpersonal support mechanisms, such as communicating openly with family and friends about their challenges and enlisting professional help as needed, can also empower women to navigate this life stage with confidence. 

Luke K. Barr, MD, is the chief medical officer of SensIQ Nootropics + Adaptogens. He is a neurologist and director of a comprehensive stroke center in the Midwest. He specializes in caring for hospitalized patients with acute and critical neurological conditions, with special interests in traumatic brain injury, decision analysis, neuroplasticity and neurorehabilitation. Barr believes in a holistic, patient-tailored, systems-based and data-driven approach to care delivery across the entire health spectrum. He can be reached at drbarr@sensiqnootropics.com.

References

1. Peacock K, et al. Menopause (Nursing). December 2023. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; January 2025. PubMed. https://pubmed.ncbi.nlm.nih.gov/33760453/. Accessed May 21, 2025.
2. Gopal S, et al. Effect of an ashwagandha (Withania somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021;47(12):4414-4425. PubMed. https://pubmed.ncbi.nlm.nih.gov/34553463/. Accessed May 21, 2025.
3. The effects of menopause on mood and cognition. October 2022. [News]. Weill Cornell Medicine. https://weillcornell.org/news/the-effects-of-menopause-on-mood-and-cognition. Accessed May 21, 2025.
4. Santoro N, et al. The menopause transition: Signs, symptoms and management options. J Clin Endocrinol Metab. 2021;106(1):1-15. PubMed. https://pubmed.ncbi.nlm.nih.gov/33095879/. Accessed May 21, 2025.
5. Conde DM, et al. Menopause and cognitive impairment: A narrative review of current knowledge. World J Psych. 2021;11(8):412-428. PubMed. https://pubmed.ncbi.nlm.nih.gov/34513605/. Accessed May 21, 2025.
6. Wachtel-Galor S, et al. Chapter 9: Ganoderma lucidum (Lingzhi or Reishi). Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. CRC Press, 2011.
7. Bent S, et al. Valerian for sleep: A systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. PubMed. https://pubmed.ncbi.nlm.nih.gov/17145239/ . Accessed May 21, 2025.
8. Mirabi P, et al. The effects of valerian root on hot flashes in menopausal women. Iran J Pharm Res. 2013’12(1):217-222. PubMed. https://pmc.ncbi.nlm.nih.gov/articles/PMC3813196/. Accessed May 21, 2025.