Exercise for Menopause Brain Fog, Memory, Depression and Anxiety

If you deal with menopause brain fog, mild depression or anxiety any time of year, this is for you. It’s also for anyone who wants the latest science on exercise and brain health. The evidence around how movement affects mental well-being is growing, and I want to share some of the most impactful insights with you.

Almost all types of exercise seem to show benefits on mental well-being. Activities like resistance training, yoga, other mind-body activities, aerobic exercise, and high-intensity interval training (HIIT) can support brain health to some extent. In this episode I’ll share which exercise helps most, specifically on menopause brain fog, mood, or anxiety.

No matter when you’re listening to this episode, it’s relevant for multiple reasons and seasons. But as I release it during the holiday season, it can have more impact. Whether you might be facing memories of loved ones you’ve lost, whether it was this year or in years past, or the traditions, memories, or emotions that come with the season that make this time of year bittersweet. While holidays can be magical and full of warmth, they can also feel heavy, bringing sadness, anxiety, or emotional struggles to the surface. For women with menopause brain fog and memory issues, the holidays can have an even greater impact.

Beyond Menopause and Brain Fog

Global prevalence of depression in perimenopausal women are at 33.9% and 34.9% in postmenopausal women. Why? This may be due to estrogen and progesterone fluctuations, sleep disturbances and greater susceptibility to negative effects of stress.

Most adults with depression don’t receive adequate care - due to the stigma or the fact that they don’t respond well to antidepressants. And pharmaceuticals don’t address the physical comorbidities associated with depression.

Exercise is well accepted as an alternative or complement due to accessibility, acceptability and safety. Even physical activity below public health recommendations can yield significant mental health benefits [and is a necessary place to start].

Menopause Brain Fog, It’s Not Just You

A recent study published in the Biomedical Central Public Health Journal of over 200 randomized controlled trials show exercise interventions may have more potent antidepressant effects than SSRIs.

A study examined which of 5 exercise interventions helped reduce depression levels most in postmenopausal women and if certain population characteristics responded differently.

The Exercise Interventions:

• Stretching Exercise
• Aerobic Exercise
• Resistance Training
• Mind-Body Exercise
• Multi Exercise

Mind-Body Exercise had the greatest effect on easing anxiety, followed by Aerobic Exercise. Exercise helps because it creates a controlled stress response, increasing resilience to anxiety.

Years ago, I shared a study showing yoga boosts cognitive function more than muscle conditioning. A study published in Menopause: The Journal confirmed that mind-body exercises reduce fatigue, insomnia, depression, and anxiety.

Why mindbody? Yoga increases melatonin levels, balances nervous system and improves

brain-derived neurotrophic which improves cognition and memory.

Best Exercise for Menopause Brain Fog

The menopause brain fog experienced by many women may improve most with HIIT, being characterized by periods of “all out” exercise to breathlessness.

A study in the Journal of Exercise Nutrition & Biochemistry in 2018 showed a Wingate protocol study on HIIT:

• Exercise Structure
  • 30 seconds of all-out effort (fast-paced or against resistance) per interval
  • 4 - 6 intervals per session, with 4 minutes of recovery between intervals
• Total Intense Exercise Time
  • 2 - 3 minutes of intense exercise per session lasting a total of 20 minutes, including rest periods
• Training Frequency
  • 3 sessions per week (totaling 15 minutes of high-intensity work per week)
• Results
  • 2 Weeks - Improved skeletal muscle oxidative capacity
  • 6 Weeks - Equivalent to traditional endurance training (40 - 60 minutes, 5 sessions per week)
• Additional Benefits for Midlife Women:
  • Time - HIIT sessions take 1.5 hours a week, compared to other traditional endurance training 4.5 hours a week
  • Cortisol - Short HIIT sessions avoid the cortisol spike (40 - 60 minutes is the tipping point where cortisol spikes negatively)

Most women say they feel more energized, lighter, and more focused after HIIT compared to long endurance sessions. Studies on postmenopausal women with osteoporosis found that high-intensity, high-impact protocols led to positive responses, with low injury rates and high retention.

Other Exercises for Menopause Brain Fog

Resistance training also proves popular among women with anxiety, potentially due to the fact that the increase in heart rate and intensity is temporary, strength gains are made fairly quickly for a beginner and that carries over to increasing motivation, improved sleep.

Walking outdoors with friends combines three sources of serotonin for women, particularly: movement, sunlight, and venting/talking.

References:

Han, B., Duan, Y., Zhang, P. et al. Effects of exercise on depression and anxiety in postmenopausal women: a pairwise and network meta-analysis of randomized controlled trials. BMC Public Health 24, 1816 (2024). https://doi.org/10.1186/s12889-024-19348-2

Min Chul L, Sung Ki L, Suk Yool J, Hyung Hoon M. New insight of high-intensity interval training on physiological adaptation with brain functions. J Exerc Nutrition Biochem. 2018 Sep 30;22(3):1-5. doi: 10.20463/jenb.2018.0017. PMID: 30343552; PMCID: PMC6199482.

Xu, Hong MM; Liu, Jian MD; Li, Peishan MD; Liang, Yujie MD. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause 31(5):p 457-467, May 2024. | DOI: 10.1097/GME.0000000000002336

Resources:

BLISSMAS 12-Day Challenge:

https://www.flippingfifty.com/blissmas

Other Episodes You Might Like:

Heal Your Gut, Save Your Brain:

https://www.flippingfifty.com/save-your-brain/

Six Powerful Ways To Keep Your Perimenopause Brain Sharp:

https://www.flippingfifty.com/perimenopause-brain/

Exercise Your Way to a Better Mood in Menopause:

https://www.flippingfifty.com/better-mood-in-menopause/