Dementia and Menopause
What You Need to Know
Dementia prevention might not be the first thing you think about during menopause—but it’s something that deserves your attention. This stage of life is a turning point, not just for your hormones but for your long-term brain health. And the more you understand the risks, the more you can do to protect your mind for the years ahead.
Your Dementia Risk
According to a 2025 study published in Nature Medicine, 42% of Americans over age 55 are expected to develop dementia during their lifetime. For women, that number is even higher—48% compared to 35% for men. Longer life expectancy plays a role, but so do the unique changes that come with menopause.
Here’s something even more striking: a large pooled analysis published in JAMA Neurology in 2024 found that entering menopause before age 40 increases your dementia risk by 36% compared to those who go through menopause between 46 and 50. That’s a risk factor on par with smoking or having a stroke.
Why does it matter? Because estrogen isn’t just about reproduction—it’s also key to protecting your brain.
Your Brain During Menopause
These three factors help explain why cognitive health can change around menopause:
Reduced Estrogen Exposure
Estrogen supports your brain by reducing inflammation and slowing the buildup of amyloid-beta plaques, which are strongly linked to Alzheimer’s disease.
Greater Risk for Depression and Anxiety
Depression is more common in people who enter menopause early. Mental health struggles in midlife are a known risk factor for cognitive decline later on.
Underlying Health Conditions
High blood pressure, diabetes, and obesity tend to increase after menopause. They impact brain health, especially when combined with the hormonal changes already happening.
Support Dementia Prevention Now
These steps aren’t extreme. They’re practical, grounded, and research-backed.
Eat for Cognitive Health
A diet rich in omega-3s, antioxidants, and healthy fats has been shown to reduce the risk of cognitive decline. Even your daily coffee can help, thanks to its antioxidant benefits; however, keep it in moderation.
Move Your Body
Movement supports brain function by improving blood flow, reducing inflammation, and supporting better sleep. Walking, resistance training, yoga, or even short bursts of movement during the day all count. According to a 2022 study in Neurology, women who exercised regularly reduced their risk of dementia by up to 34%.
Manage Your Stress
Stress is a physiological threat to your brain. Practices like deep breathing, yoga, meditation, journaling, or simply spending time with others can help calm your nervous system and support brain resilience.
Early Detection Tools
The field of cognitive health is evolving fast. If you have a family history or notice changes in memory or focus, bring it up with your provider. Here are a few ways they may start the conversation:
Blood-Based Biomarkers
The FDA recently approved the Lumipulse G pTau217/β-Amyloid 1-42 Plasma Ratio, a test identifying Alzheimer ’s-related proteins in the blood.
Cognitive Assessments
These non-invasive tests assess how well you recall, reason, and solve problems. They help establish a baseline or track any changes over time.
Imaging
MRI or CT scans can reveal structural changes in the brain, particularly if cognitive symptoms are already noticeable.
Treatments Are Available
While there’s no cure for dementia, progress is being made:
New Drug Therapies
FDA-approved treatments like donanemab and lecanemab work by targeting amyloid-beta plaques and slowing the progression of early-stage Alzheimer’s. These are typically offered to those in the earliest phases of cognitive decline.
Hormone Therapy (HT)
While not a direct treatment for dementia, HT may reduce menopause symptoms—such as sleep disturbances and mood shifts—that indirectly affect your brain health.
Emerging Research
Drugs like semaglutide are being explored for their ability to reduce neurodegeneration. Others, such as Remturenug, another amyloid-clearing drug, are also showing promise in clinical trials.
Final Thoughts
Dementia might feel far off, but the groundwork is laid in midlife. Whether menopause began early or right on time, this stage of life is an opportunity to take your brain health seriously—without fear, shame, or overwhelm.
With the right information and daily habits, you can reduce risk, improve clarity, and build resilience that lasts well into the decades ahead. You’ve navigated change before. You can do it again—this time, with your brain as a top priority.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
