Willbe.

Perimenopause brings unique cognitive shifts, but how do we tell these apart from early cognitive decline? Women often report memory issues, slower recall, and difficulty focusing. These are typical during perimenopause, as hormonal changes influence the brain’s neural pathways. In most cases, these symptoms are temporary and linked to hormonal shifts rather than a serious underlying cognitive issue. However, if memory changes interfere with daily life or intensify with time, it’s essential to monitor them and to simultaneously track what is going on with your hormone and metabolic health. Cognitive issues that disrupt work, relationships, or daily activities could indicate other factors at play. Knowing when cognitive shifts are “normal” and when they need further attention empowers us to take proactive steps to protect our brain health. If in doubt, please get checked out! Perimenopause is an opportunity to tune in to our cognitive health and to make adjustments to keep a healthy, active mind as we enter a new season of life.

Sleep and Cognitive Health: Why It’s Non-Negotiable in Perimenopause Sleep is essential for cognitive repair, yet perimenopausal hormone fluctuations can often disrupt rest. Quality sleep enables the brain to consolidate memories, clear out waste, and regulate mood. When we get poor quality sleep, it can contribute to cognitive decline, impacting focus, mood, and memory. Progesterone is often a key hormone in optimising sleep, as it helps with the release of Gaba, a neurotransmitter than helps to relax the brain. By optimising optimal hormonal balance and adopting sleep-supportive practices like a regular bedtime, limiting caffeine, and creating a calm nighttime routine will help to protect cognitive health. When we prioritise sleep, we’re prioritising our brain’s long-term health.

Fitness and Physical Exercise is one of the most powerful tools for supporting cognitive health in perimenopause. Why? - Regular exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a protein essential for neurogenesis (the creation of new neurons). This is especially beneficial in the hippocampus, the brain region responsible for memory. - Exercise helps improve circulation and reduces inflammation, which are crucial for cognitive function and mood stability. - Increased Muscle Mass helps to regulate insulin levels, which can also negatively impact inflammation, causing increased levels of brain fog. Chose a combination of cardiovascular, strength, and flexibility training to help mitigate the impact on mental fatigue and brain function. Even a simple 30-minute daily walk can elevate mood, sharpen focus, and contribute to long-term brain health.

Type 2 Diabetes is a chronic lifestyle disease with severe metabolic and health risks for women who are in perimenopause, or have reached menopause: • The risk of developing Type 2 Diabetes increases by over 40% after menopause • Type 2 Diabetes is expected to claim the lives of 2 million women a year by 2050 • Insulin resistance and impaired glucose stability impacts Cardiovascular disease, which is the number 1 killer of women over 50 years (accounting for 45% of deaths)  Understanding the connection between blood sugar, perimenopause, and women’s health is critical to improving women’s disease risks and helping women flourish during and after this hormonal transition. Fluctuating hormones like estrogen in perimenopause can make blood sugar harder to manage, increasing the risk of insulin resistance and even neurocognitive decline.  If you are concerned about your weight, blood sugar, insulin or hormone levels, Willbe can help you: 🎯 Our Blood Glucose Mastery Program empowers women with a Continuous Glucose Monitor (CGM) and professional insights to help you understand and optimise your blood sugar, reducing inflammation and improve weight management. If you're looking to balance hormones and improve your long-term health, Willbe’s Female Hormone Optimisation Program can unlock your hormonal pathway by assessing your hormone and genetic pathways, including those that impact your blood sugar regulation. Reach out to our team in the DM’s and find out more about Willbe’s programs and how we can support you in achieving healthy glucose levels. #worlddiabetesday #bloodsugar #cgm #perimenopause #perimenopauseuk #willbe #healthcoaching #womenshealth #perimenopausecoach #menopause #weightloss #insulinresistance

Can HRT Improve Cognitive Symptoms? Hormone Replacement Therapy (HRT) is a significant topic in perimenopause, not only for symptom relief but also for its potential effects on brain health. Estrogen supports brain function by helping to regulate mood and maintain memory processes. Some research suggests that HRT may alleviate certain cognitive symptoms of perimenopause, such as brain fog, memory lapses, and lack of focus. However, HRT is not a one-size-fits-all solution. The decision to use HRT should consider individual health history, personal symptoms, and goals. Women considering HRT may find that it helps with cognitive symptoms, but lifestyle and diet also play key roles in cognitive health. Speaking with a healthcare professional can provide clarity on whether HRT may support your cognitive health goals during perimenopause.

The foods we choose have a profound effect on brain health—especially during perimenopause. Since perimenopause is a time when the body is more susceptible to inflammation, prioritising anti-inflammatory foods helps manage these changes more effectively. By building meals around brain-boosting ingredients, we can nourish our minds and support resilience during hormonal shifts. Nutrients like omega-3 fatty acids, antioxidants, and B vitamins support cognitive function by reducing oxidative stress, enhancing blood flow, and supporting neurotransmitter balance. These nutrients are also know epigenetic factors that help our genes function optimally. Foods like fatty fish, leafy greens, and berries are rich in these essential nutrients, helping to preserve memory and mental clarity. Reducing processed sugars and refined carbohydrates can stabilise blood sugar levels, reduce inflammation thus having a direct impact on mood and mental clarity. Nutrition goes hand-in-hand with optimal health. If you want to review your diet or look at our CGM program, we can help support your journey to optimal brain health during perimenopause. #willbe #brainfood #eatingforhealth #foodasmedicine #methylation #epigenetics #femgene #femalehealth #cognitivefunction #anxiety #CGM #bloodsugar #functionalnutrition #perimenopausenutrition #antiinflammatory #brainhealth

Do you need an airtag for your thoughts, or do you need to sit down with a proactive Functional Medicine team to help you understand what is going on with your brain, your body and your emotions during perimenopause? At Willbe, our team is committed to helping you to unlock your body’s unique answers through our comprehensive testing and lifestyle analysis, so you can get your brain back during your perimenopause journey. Get in touch with our team to understand what we can do to help you. #willbe #brainpower #cognitivehealth #dementiaawareness #alzheimers #brainhealth #brainfood #perimenopausecoach #hormonehealth #hormonereplacementtherapy #bhrt #hrt #womenshealth #midlifehealth

Did you know that your methylation genes could also impact how your brain responds to hormonal changes? Variants in genes like methylation genes PEMT, COMT and MTHFR can also impact your cognitive function. These gene variants can also explain why some women have significant mental and cognitive health concerns during some women more sensitive to the shifts in estrogen and progesterone during perimenopause. PEMT helps make choline, which in turn supports acetylcholine production, a neurotransmitter involved in memory, learning, and mood regulation. COMT produces an enzyme responsible for breaking down dopamine, norepinephrine, and estrogen—hormones that significantly influence mood, focus, and executive function. MTHFR variations impact managing detoxification and can lead to elevated neuroinflammation leading to brain fog, mood changes, and memory difficulties. This is why at Willbe, we do test and assess your genetic markers so that we can ensure your genetic predispositions can be supported through lifestyle changes, brain-supportive nutrients and managing inflammation to protect cognitive health. If you need help to understand your perimenopause journey and it’s impact on your brain function, please book a free discovery call with our team. #willbe #functionalmedicine #cognitivefunction #healthyageing  #womensdiet #agewellrevolution  #menopausehelp  #nutritionistsofintstagram #longevitydiet #biohackingwomen #perimenopausehealth

Perimenopause Brain Drain? The hormonal shifts during perimenopause don’t only affect your body—they impact your brain in significant ways. Estrogen, a key hormone in brain function, starts to fluctuate during perimenopause, and influences important neurotransmitters like serotonin and dopamine, which regulate mood, memory, and focus. Estrogen helps to stimulate neuron dendrites, and ensures more neuroplasticity. It also powers the brain by supporting healthy brain blood volume and oxygen. When Estrogen drops or starts to rollercoaster, it can lead to “brain fog”, where women experience forgetfulness, mental fatigue, and slower memory recall. It feels as if your brain has gone down the drain, and it’s one of the most frustrating symptoms of perimenopause. However, supporting the brain through lifestyle changes, diet, mental stimulation, hormone replacement therapy and even rest, can significantly reduce these negative cognitive symptoms. Managing perimenopause can set the stage for cognitive health in the decades to come. #willbe #alzheimers #dementia #perimenopause #menopausebrain #biohackingforfemales #femalelongevity #hormonetest #braingfog #cognitivehealth #hormonecoach #hormonebalance #perimenopausehealth #perimenopausefitness #menopausesymptoms

Lifestyle Biohacks for Breast Cancer Prevention Reducing your breast cancer risk isn’t only about your hormones and genetics — it’s also about your lifestyle choices. Here are some powerful lifestyle biohacks to support prevention: 1. Switch Your Water: Opt for filtered water in glass to reduce endocrine disruptors that can impact estrogen metabolism. Elevate it with fresh rosemary sprigs, crushed blueberries and lemon peel to help with beneficial epigenetic expression. 2. Move Daily: Regular exercise helps balance hormones, boosts detoxification, and reduces inflammation. Aim for at least 30 minutes of moderate activity, like walking or strength training, to help lower your breast cancer risks. 3. Limit Alcohol: Alcohol can raise estrogen levels and increase your breast cancer risk. Try to limit your intake or consider alcohol-free alternatives to protect your health. 4. Maintain a Healthy Weight: Excess body fat, especially around the waist, can increase estrogen levels and inflammation, both linked to breast cancer. Focus on an anti-inflammatory, low-glycemic diet packed with gut and hormone-clearing cruciferous veggies for all the biohacking benefits! Focusing on these foundational areas of your health can have a big impact on lowering breast cancer risks and also improving your long-term health! If you need support to assess your breast cancer risks or to implement any changes, the team at Willbe are here to help! #willbe #breastcancer #breasties #perimenopause #perimenopausecoach #menopause #menopausecoach #BreastCancerPrevention #Biohacking #Healthyhormones #Longevity #antiaging #biohackingforwomen