It’s official. After 12 months without a period, I’ve reached menopause.
To be precise:I'm in early post-menopause. This distinction is important.
While man women see menopause as the end of hormonal changes, it’s really the start of a new phase. Hormone levels may stabilise, but the body and brain continue to adapt, especially in the first few years of menopause.
Early post-menopause
Early post-menopause refers to the first few years after menopause—typically around four years—when hormone levels have stabilised at lower levels, but the body and brain are still adjusting. This period can feel as tumultuous as perimenopause, with symptoms driven more by the body’s adaptation than fluctuating hormones.
This phase has its own unique challenges. Estrogen, a hormone that affects nearly every part of the body, is no longer available in the same amounts. While some symptoms ease once hormones settle, others—especially those linked to the brain—can continue for several years. This is because the brain goes through a process of rewiring to adjust to these hormonal changes, which takes time. Once this rewiring is complete, many symptoms stabilise, bringing a new sense of balance and clarity.
Hormones in early post-menopause
Estrogen plays a role in almost every system of the body. It influences not only the reproductive system but also brain function, bones, cardiovascular health, metabolism, muscles, skin and even the immune system. When estrogen levels drop, each of these systems adapts in its own way, leading to various symptoms.
Estrogen is also central to brain function. It supports memory, focus, emotional balance and energy production. During early post-menopause, the brain undergoes significant rewiring to adapt to these hormonal changes. This process can lead to temporary symptoms like brain fog, slower recall, mood shifts, hot flushes and disrupted sleep. Once this rewiring is complete—usually after three to four years—these symptoms often stabilise or improve.
Progesterone also plays a role, though it affects the brain differently. It acts as a calming, neuroprotective hormone by supporting GABA, the brain’s main inhibitory neurotransmitter. Unlike estrogen, progesterone’s decline doesn’t trigger a rewiring process. Instead, the brain adapts more quickly, and symptoms related to mood and sleep often improve within a year or two once progesterone levels stabilise.
Symptoms of brain rewiring in early post-menopause
Many early post-menopausal symptoms are driven by the brain’s ongoing adjustment to new hormonal levels. These can feel similar to perimenopausal symptoms but are part of a different process: the brain’s adaptation.
Hot flushes and night sweats
Hot flushes and night sweats are among the most recognisable symptoms of menopause. These are triggered by changes in the hypothalamus—the brain’s temperature regulation centre—which becomes more sensitive when estrogen levels drop. Even small changes in body temperature can cause the brain to send out signals for cooling, resulting in sudden waves of intense heat and sweating.
While these symptoms tend to ease for most women, the timeline varies. Around 50% of women stop experiencing hot flushes within four years, while 10–15% may continue to have them for a decade or longer. They can be particularly disruptive at night, contributing to sleep disturbances and fatigue.
Brain fog and cognitive shifts
Brain fog in early post-menopause can feel frustrating and disorienting. Common experiences include forgetting names or why you entered a room, slower recall of information, and difficulty concentrating for long periods. These cognitive challenges are closely tied to the brain’s rewiring process, particularly as it adapts to life with lower estrogen, which plays a role in memory and focus.
Fortunately, these symptoms are usually temporary. As the brain builds new neural pathways, cognitive function often improves after three to four years, leaving many women feeling sharper and more focused.
ADHD symptoms
For women with ADHD, early post-menopause can feel like a heightened version of their usual challenges. Estrogen influences dopamine regulation, which is key for attention, motivation and emotional regulation—areas where many women with ADHD already struggle. As estrogen levels drop, executive function (planning, organisation, memory) can worsen, and emotional sensitivity may increase.
These changes are often temporary. As the brain adapts and stabilises, many women report that attention and emotional regulation improve, often returning to pre-menopausal levels.
Sleep disturbances
Falling or staying asleep can be particularly difficult in early post-menopause. Night sweats are a common culprit, but changes in the brain’s regulation of sleep-wake cycles and neurotransmitter imbalances also play a role. Lower estrogen can reduce melatonin production and affect serotonin, which influences mood and sleep.
Poor sleep can have a knock-on effect, making other symptoms—like brain fog, mood swings and anxiety—worse. Focusing on sleep-supportive strategies can help break this cycle.
Mood changes and anxiety
Many women experience heightened emotional sensitivity and mood swings during early post-menopause. These changes are linked to shifts in serotonin and dopamine, two key neurotransmitters regulated by estrogen. Anxiety may feel more intense or harder to manage, especially when combined with poor sleep or ongoing cognitive challenges.
The good news is that these symptoms usually stabilise as the brain finishes its adaptation process. Many women find that their mood becomes more even and anxiety less frequent over time.
Supporting your body and brain in early post-menopause
While this phase can feel unpredictable, there are many ways to support your body and help smooth the transition.
Prioritise brain health
The brain is a hungry organ and needs very specific nourishment. Balance blood sugar to reduce brain fog and mood swings. Include omega-3-rich foods like oily fish, walnuts and flaxseed to support cognitive function and reduce inflammation. Stay well hydrated to keep energy levels steady.
Focus on restorative sleep
Sleep is essential for recovery and mental balance. Create a calming bedtime routine, avoid stimulants like caffeine in the afternoon and include magnesium-rich foods like spinach, almonds and pumpkin seeds to support relaxation.
Support bones and joints
Focus on calcium-rich foods such as leafy greens, sesame seeds and fortified plant-based milks. Don’t forget vitamin D, magnesium and vitamin K to help with calcium absorption. Weight-bearing exercises like walking, yoga and strength training are especially helpful for maintaining bone density and joint health.
Look after your heart and metabolic health
Menopause can bring challenges with weight gain, especially around the middle. Focusing on fibre-rich vegetables and legumes, anti-inflammatory spices and regular movement can support cardiovascular health, improve insulin sensitivity and help with weight management.
Take a personalised approach
Every woman’s experience of early post-menopause is different. What works for one woman may not be the best fit for another. A personalised approach—taking into account your unique symptoms, health history and lifestyle—can help you find the right combination of nutrition, movement and support strategies that meet your needs.
Early post-menopause is a phase, not forever
Even if it’s not widely discussed, early post-menopause can feel as tumultuous as perimenopause. The good news is that it doesn’t last forever. While the first few years can be full of change, it’s also a time of incredible adaptation and renewal. Once the brain completes its rewiring and the body finds its new equilibrium, many women experience greater clarity, stability and balance.
These years offer a chance to reconnect with your body and redefine what health and well-being mean for you. With the right support, early post-menopause can be a stepping stone to feeling more grounded and at ease in this new phase of life.
Ready to feel more balanced and supported in YOUR early post-menopause?
Get in touch and take the first step towards feeling your best!
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