Best Practices for Thriving Through Menopause: Dr. Lisa Mosconi’s Brain-Boosting Insights

You want a clear mind, steady mood, and solid sleep. Then perimenopause hits, and the rules change. Your cycle shifts, your focus slips, and your energy feels uneven. People tell you this is normal. You sense there is more going on. You are right.

Neuroscientist Dr. Lisa Mosconi has scanned women’s brains across the menopause transition and mapped what actually changes. Her core message is simple and strong. Menopause is not a slow decline. It is a neuroendocrine remodeling that you can guide with food, movement, sleep, stress mastery, and, when appropriate, medical therapy. She calls it a renovation project for the brain. Things feel messy while the system rewires, then the lights come back brighter.

This guide turns Mosconi’s findings into a step-by-step plan. You will learn how hormones and the brain interact, why symptoms like brain fog are real, and how specific habits restore balance. You will also see where conventional care fits, and how natural practices from Ayurveda and Traditional Chinese Medicine can support you. Plus, explore naturopathic and homeopathic remedies that target cellular mitochondria health and adrenal regulation for sustained energy and resilience. Come ready to act. Put a few tools in place today. Build your menopause brain health one week at a time.

Summary: Menopause is a neurological and metabolic transition, not only a reproductive event. Dr. Mosconi’s imaging studies show that the brain adjusts its fuel use and structure during perimenopause and after the final period. These changes help explain brain fog, mood swings, sleep problems, and temperature swings. A practical plan puts you back in control. Eat a Mediterranean-style pattern rich in omega-3s, fiber, and phytoestrogens. Move most days and lift twice weekly. Protect sleep. Use stress-reset tools. Consider hormone therapy when indicated, and nonhormonal options when preferred or needed.

Incorporate naturopathic approaches like adaptogenic herbs for adrenal support and supplements for mitochondrial function to enhance cellular energy production and stress response. Homeopathic remedies offer gentle options for symptom relief. The aim is simple. Build strong menopause brain health for the long term.

Introduction to the Topic (Background) For centuries, women treated the midlife change as both challenge and opportunity. Ayurveda described it as a second spring. TCM linked hot flashes and sleep issues to shifts in yin and kidney essence. Western medicine, for decades, focused on reproductive organs, then broadened the view as neuroscience advanced.

Mosconi’s group used multi-modal neuroimaging to compare brain structure, connectivity, and energy metabolism before, during, and after the menopause transition. The patterns they saw tracked with endocrine aging more than with the calendar, and they were distinct from age-matched men. In short, the brain is part of menopause, and the changes are measurable. Her 2024 book, The Menopause Brain, brings these findings to the public with practical steps that women can apply.

Public and professional guidance has followed. The Menopause Society’s 2022 hormone therapy position statement refined when and how to consider hormones. Its 2023 nonhormone therapy statement laid out evidence-based options for hot flashes. Both documents stress lifestyle as the ground floor for care. Recent research also highlights the role of cellular health, particularly mitochondria, the powerhouses of cells, and adrenal glands, which manage stress hormones. Supporting these through natural remedies can mitigate fatigue, brain fog, and hormonal imbalances common in menopause.

Definitions of Key Terms

• Menopause. No menstrual periods for 12 straight months. Average onset is about 51.
• Perimenopause. The transition before the final period, often several years of fluctuating hormones and irregular cycles.
• Post menopause. Life after the final period.
• Menopause brain health. Your clarity, memory, mood, sleep, and neurological resilience across the transition and beyond.
• Vasomotor symptoms. Hot flashes and night sweats caused by hypothalamic thermoregulation shifts.
• Hormone therapy. Estrogen, with or without progesterone, used to lessen symptoms and improve quality of life.
• Nonhormonal therapies. Medicines such as low-dose SSRIs or SNRIs, gabapentin, clonidine, or the NK3 receptor antagonist Fezolinetant for hot flashes.
• Timing hypothesis. Benefits of hormone therapy are more likely when started near the menopause transition, and less likely when started much later.
• Mitochondria health. Efficient energy production at the cellular level, crucial for brain function and overall vitality during hormonal shifts.
• Adrenal regulation. Balanced production of cortisol and other stress hormones to prevent fatigue and support emotional stability.

The Menopause Brain: Neurological Impact and Why It Matters Estrogen interacts with brain circuits that handle memory, attention, temperature control, and sleep. During the transition, estrogen swings and then falls. Brain scans show measurable differences in glucose metabolism and gray matter in areas that support higher-order thinking and emotional regulation. These differences are linked to endocrine aging, not just birthdays. They help explain brain fog, stress sensitivity, and sleep changes that many women reports.

This is not cause for panic. It is a call for a plan. The brain adapts, and you can help it adapt well. Mosconi’s research frames menopause as a renovation period that sets up the next decades. Support energy production, protect synapses, calm the stress system, and sleep like it matters. The same plan can lower risk factors for later cognitive decline. This is smart prevention done at the right time.

Traditional systems had similar instincts. Ayurveda calms Vata with warm foods, oil massage, and steady routines. TCM cools excess heat with food choices, herbs, and acupuncture. Modern neuroscience agrees on the direction. Routines that steady the nervous system, reduce inflammation, and improve sleep give you an edge while the brain adjusts. Naturopathic practices extend this by focusing on mitochondrial efficiency, through nutrients like CoQ10 and alpha-lipoic acid, and adrenal support via adaptogens, which help regulate cortisol and enhance resilience against stress.

Dietary Strategies for Menopause Brain Health

Food shapes membranes, neurotransmitters, and inflammatory tone. A brain-smart menu keeps glucose steady, supplies clean fats, feeds the microbiome, and covers key micronutrients. Use this section to build your plate.

Core pattern

• Mediterranean style. Plenty of vegetables, fruits, legumes, whole grains, nuts, seeds, olive oil, and fish.
• Protein target. About 1.0–1.2 g per kg body weight daily. Raise intake during strength phases.
• Fiber. At least 25–35 g daily from beans, oats, chia, flaxseed, berries, and leafy greens. A diverse microbiome helps process estrogen metabolites and supports mood.
• Hydration. Two to two-and-a-half liters of water, more with heat or training. Add electrolytes if you sweat a lot.

Brain-smart fats

• Omega-3s. Two fish meals weekly, or algae-based DHA/EPA if plant-based. Natural Omega-3s support synapses and may improve mood and sleep quality in midlife.
• Extra Virgin Olive oil. Make this your main added fat. It pairs with vegetables, legumes, and grains, and adds polyphenols that help your vessels.

Phytoestrogen support

• Non-GMO Soy foods. Tofu, tempeh, edamame, and miso supply isoflavones that gently engage estrogen receptors.
• Seeds. Flax and sesame add lignans, fiber, and minerals that support regularity and satiety. If needed, grind them in a slow grinder just before use.

Micronutrients that matter

• B vitamins. B6, folate, and B12 (avoid cyanocobalamin as B12, look for Methylcobalomin) support methylation and neurotransmitter pathways.
• Vitamin D and K2. Bone and brain need D. K2 pairs with D for calcium handling. Test and personalize. Best from safe sun exposure.
• Magnesium. Many women fall short. Support sleep, relaxation, brain function, cardiovascular support, muscle function and more. Use Magnesium Complex supplements with 7 types of magnesium.

Supplements for Mitochondrial Health

To boost cellular energy, consider naturopathic options. CoQ10, at 100-200 mg daily, aids ATP production and combats oxidative stress in mitochondria. Methylene Blue, 5-10 drops of 2% solution earlier in the day to support brain function, energy, detox. Alpha-lipoic acid, (ALA) 300-600 mg, acts as an antioxidant and enhances mitochondrial function, potentially reducing fatigue. L-carnitine, 500-2000 mg, transports fatty acids into mitochondria for energy, supporting brain clarity during hormonal shifts. B vitamins (especially B1, B2, B3, B5) and vitamin C are essential co-factors; aim for a complex with 100-500% RDA. These remedies align with natural approaches to maintain mitochondrial integrity, which declines with age and estrogen changes.

NAC (N-acetylcysteine), 600-1200 mg daily, raises glutathione levels to fight oxidative stress from hormone shifts. It slows bone resorption in early postmenopausal and aids cognitive recall in women over 50. Creatine monohydrate, 3-5 g daily, enhances ATP for muscle and brain energy. It counters sarcopenia, boosts strength with resistance training, and eases brain fog and mood swings. NAD+ boosters like NMN or NR, 300 mg daily, restore levels that drop 50% by midlife. They improve insulin sensitivity, energy metabolism, and cognitive clarity in postmenopausal women. These target root causes like inflammation and fatigue. Cycle as needed and monitor with blood tests.

Supplements for Adrenal Regulation

Adaptogens help regulate adrenals by modulating cortisol. Ashwagandha, 300-600 mg daily, reduces stress and supports thyroid function, easing anxiety and fatigue. Rhodiola, 200-400 mg, boosts adrenal resilience and combats burnout. Holy basil (tulsi), as tea or 300-500 mg capsules, calms the nervous system and balances hormones. Maca root, 1-3 g daily, aids hormone balance and energy without stimulating adrenals excessively. Licorice root, in moderation (up to 100 mg glycyrrhizin), supports cortisol levels but consult for blood pressure effects. Kelp Iodine, Aim for 150 mcg iodine: 1-2 g dried kelp or 1/4 tsp powder. Cycle use (e.g., 4 weeks on, 2 off) and monitor symptoms. Iodine is boosting thyroid function for energy, reducing hot flashes and night sweats, aiding weight and bone health, improving mood and cognitive clarity, and potentially lowering breast cancer risk through hormone balance.

These natural supplements provide adrenal support, helping stabilize mood and energy during perimenopause.

What to limit

• Added sugars and refined starches. These swing glucose and fragment sleep.
• Alcohol. For many, even small amounts worsen hot flashes and sleep quality.
• Caffeine after noon. The half-life is long in sensitive people, so late intake steals deep sleep.

Day-on-a-plate, sample menu

• Breakfast. Protein smoothie with spinach, blueberries, flaxseed, and pea or whey protein. Add ashwagandha powder. Green tea if you tolerate it.
• Lunch. Lentil and arugula salad with cherry tomatoes, olives, extra virgin olive oil, and lemon. Add a side of fermented vegetables.
• Snack. Handful of walnuts and a crisp apple, with CoQ10 supplement.
• Dinner. Salmon with quinoa and garlicky sautéed greens. If plant-based, swap salmon for baked tofu or tempeh.
• Evening. Holy basil tea with alpha-lipoic acid capsule.

This pattern supports membranes, neurotransmitters, and your microbiome. It is flexible, budget-friendly, and easy to batch-cook. It is a strong base for menopause brain health that you can tweak with your clinician.

Exercise, Movement, and Recovery for Menopause Brain Health Movement is a direct line to your brain. Cardio improves blood flow and insulin sensitivity. Strength training protects bone and muscle. Mind-body practice steadies the nervous system. Together, they build resilience during the transition. Exercise also enhances mitochondrial biogenesis, increasing the number and efficiency of these cellular powerhouses.

The big three

• Cardio. Zone-2 most days. Add a few short higher-effort intervals weekly if you recover well. Brisk walking, cycling, swimming, or dancing all count.
• Strength training. Two or more sessions per week. Focus on form and progressive overload with weights or bands.
• Mind-body work. Yoga or tai chi three to five times weekly supports balance, sleep, and stress control.

Long follow-up studies in women show that higher cardiorespiratory fitness in midlife links to a lower risk of dementia decades later. Even simple daily step goals help. New research suggests about seven thousand steps can deliver large health benefits for many adults, which makes a realistic target if you are busy. Cycling looks promising too. A 2025 analysis of a large cohort reported lower dementia risk among regular cyclists, a result that fits well with aerobic intensity plus coordination demands.

To support adrenals during exercise, incorporate recovery-focused practices. Adaptogens like rhodiola can be taken pre-workout to prevent cortisol spikes.

Recovery rules

• Sleep. Aim for seven to nine hours.
• Rest days. Build them into your week.
• Refuel. Protein and complex carbs within two hours after training.
• Cool the core. If hot flashes spike with workouts, lower intensity, cool the room, and hydrate with electrolytes.

Consistency wins. Protect your joints, track your sessions, and celebrate small wins. Your menopause brain health grows when movement becomes a rhythm.

Stress, Sleep, and Everyday Exposures Hormones and the nervous system talk to each other. Stress raises cortisol, sleep dips, and symptoms worsen. A few simple levers steady this loop. Adrenal fatigue exacerbates these issues; natural remedies can help regulate it.

Stress reset

• Mindfulness. Ten minutes daily, morning or evening. Use a timer.
• Breathwork. Try 4-7-8 breathing three times per day. Five cycles each time.
• Boundaries. Protect one quiet hour at night. No news, no emails, no heavy talks.
• Adaptogen integration. Sip tulsi tea during stress resets for adrenal calming.

Sleep hygiene

• Routine. Fixed bedtime and wake time all week.
• Light. Dim after sunset, bright in the morning.
• Room. Cool, dark, and quiet.
• Caffeine. None after noon.
• Alcohol. Avoid. It fragments sleep and worsens night sweats for many.

Everyday exposures

• Plastics. Store and reheat food in glass or stainless steel.
• Water. Use a reliable filter.
• Air. Ventilate your kitchen. Walk outdoors when you can.
• Clothing. Weare cotton or linen to the skin. Avoid polyester fabrics.

Better sleep and lower stress improve thermoregulation and mood. They also support memory consolidation, which is essential as the brain adjusts. The habits look small, but they stack. Your daily rhythm is medicine for menopause brain health.

Naturopathic and Homeopathic Remedies for Mitochondrial Health and Adrenal We Regulation Beyond diet and exercise, naturopathic remedies offer targeted support. For mitochondria, prioritize antioxidants and co-factors. Quercetin from apples or supplements (500 mg daily) enhances biogenesis and reduces fatigue. Vitamin E (15-30 mg) and selenium (55 mcg) protect mitochondrial membranes from damage. Intermittent fasting, like 12-16 hours overnight, can stimulate mitochondrial renewal, but ease in and monitor energy.

For adrenals, adaptogens shine. Cordyceps (500-1000 mg) boosts energy and adrenal function without overstimulation. Shatavari (500 mg), an Ayurvedic herb, nourishes adrenals and balances hormones. Ginseng (200-400 mg) supports pituitary-adrenal axis for better sleep and vitality.

Homeopathic remedies provide subtle, individualized support. Sepia addresses adrenal exhaustion, hot flashes, and irritability; take 30C potency as needed under guidance. Lachesis helps with vasomotor symptoms and adrenal-related mood swings. Pulsatilla suits shifting symptoms with emotional sensitivity. Evidence for homeopathy varies, so combine with lifestyle changes and consult a practitioner. These approaches complement Mosconi’s framework by optimizing cellular and hormonal foundations.

Therapies That Work Together: From Mind-Body to Medicines No single tool fits everyone. Blend supports to match your symptoms, history, and goals. Work with a clinician who understands midlife care.

Mind-body and botanical supports

• Meditation and yoga help regulate the stress response and improve sleep quality.
• CBT-I is a strong non-drug option for chronic insomnia.
• Herbs such as black cohosh or valerian are used by many. Evidence is mixed. Track your results and discuss safety. Add evening primrose oil for GLA to support adrenal hormone regulation.

Nonhormonal prescription options

When hormone therapy is not desired or not advised, several medicines reduce hot flashes. Evidence-based options include low-dose SSRIs or SNRIs, gabapentin, clonidine, and the neurokinin-3 receptor antagonist Fezolinetant 45 mg daily, which is FDA-approved for vasomotor symptoms. These options can be used alone, or alongside lifestyle care, to improve sleep and daily function.

Hormone therapy, timed with care Hormone therapy remains the most effective treatment for hot flashes and night sweats. Current guidance supports considering it for healthy women who are within about ten years of their final period or younger than sixty, after a personal risk review. The timing hypothesis suggests that starting near the transition may carry cognitive advantages that are not seen with late initiation. Dose, route, and duration should be individualized and reviewed yearly.

Safety notes

• Transdermal estradiol and micronized progesterone often have favorable profiles for many women. Natural from Yam roots.
• History of breast cancer, cardiovascular disease, clots, or migraines with aura changes decisions.
• Use the lowest effective dose, reassess regularly, and adjust with your clinician.

Conclusion

Your brain can adapt to the menopause transition. It needs fuel that supports membranes and mitochondria, movement that challenges but does not deplete you, deep and regular sleep, and a calmer stress loop. It also benefits from smart therapies, from breathwork and CBT-I to nonhormonal medicines, hormone therapy, and naturopathic/homeopathic remedies for cellular and adrenal health. Treat midlife like a planned renovation. Build your plan, track your results, and review that plan with your care team. Your future self will thank you.

CTA. Book a free consultation to personalize your menopause brain health plan. Visit www.natoorales.com or email wellness@natoorales.com. We will walk you through a practical plan that fits your life.

Appendix: Self-Help Protocol and DIY Tips Use this eight-week protocol. Print it and check boxes daily. Adjust with your clinician as needed.

Weeks 1–2 ,  stabilize

1. Sleep. Pick a fixed bedtime and wake time. No screens one hour before bed. Cool and dark room.
2. Caffeine. Stop by noon. Notice links to hot flashes or anxiety.
3. Hydration. Two liters water daily. Add electrolytes on training days or in hot weather.
4. Food. Build a Mediterranean-style plate at two meals. Add one cup legumes daily. Two fish meals weekly, or algae oil if plant-based.
5. Movement. Seven thousand steps most days. Two strength sessions. Ten minutes yoga or tai chi most days.
6. Breath. 4-7-8 breathing, three times daily. Five cycles each time.
7. Environment. Store and reheat food in glass or stainless steel.
8. Adrenal start. Introduce ashwagandha 300 mg daily.

Weeks 3–4 ,  build

1. Protein. Reach 1.0–1.2 g per kg body weight daily.
2. Fiber. Hit thirty grams daily. Add two tablespoons of flaxseed or chia.
3. Training. Add one short interval session weekly if you recover well.
4. Mind. Ten minutes of mindfulness daily. Try a guided body scan.
5. Check-in. Track hot flashes, sleep quality, mood, and focus. Note triggers and helpers.
6. Mitochondrial boost. Add CoQ10 100 mg and alpha-lipoic acid 300 mg.

Weeks 5–6 ,  personalize

1. Vasomotor symptoms. If still severe, discuss nonhormonal options such as paroxetine 7.5 mg nightly or fezolinetant 45 mg daily.
2. Hormone therapy. If you are within ten years of your final period and otherwise a candidate, schedule a visit to discuss benefits and risks.
3. Strength. Increase load slightly, use perfect form, protect joints.
4. Community. Join a walking group or yoga class to lock in your routine.
5. Homeopathic trial. Consider Sepia 30C for adrenal symptoms; consult a homeopath.

Weeks 7–8 ,  maintain

1. Food rituals. Cook a pot of beans on Sunday, wash and chop greens, keep olive oil, nuts, and seeds ready.
2. Sleep audit. If insomnia persists, ask about CBT-I and screen for sleep apnea.
3. Annual labs. Vitamin D, lipids, glucose, and, if indicated, thyroid tests.
4. Re-plan. Keep what worked. Replace what did not. Menopause brain health is built over months and years.
5. Adaptogen rotation. Cycle rhodiola or maca for continued adrenal support.

Printable checklist. Copy this appendix into a note or planner. Check boxes daily for eight weeks.

Disclaimer. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

References

• The Menopause Society. (2022). The 2022 hormone therapy position statement of The North American Menopause Society. Menopause, 29(7), 767–794. https://doi.org/10.1097/GME.0000000000002028.
• The Menopause Society. (2023). The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause, 30(6), 573–590. https://doi.org/10.1097/GME.0000000000002225.
• Mosconi, L., Rahman, A., Diaz, I., Vallabhajosula, S., Isaacson, R. S., et al. (2021). Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid-β deposition. Scientific Reports, 11, 10867. https://doi.org/10.1038/s41598-021-90084-y.
• Hörder, H., Johansson, L., Guo, X., Grimby, G., Kern, S., et al. (2018). Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women. Neurology, 90(15), e1298–e1305. https://doi.org/10.1212/WNL.0000000000005290.
• Iso-Markku, P., et al. (2022). Physical activity as a protective factor for dementia and cognitive decline. Ageing Research Reviews, 78, 101617. https://doi.org/10.1016/j.arr.2022.101617.
• Avis, N. E., Crawford, S. L., Greendale, G., Bromberger, J. T., et al. (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Internal Medicine, 175(4), 531–539. https://doi.org/10.1001/jamainternmed.2014.8063.
• Mosconi, L. (2024). The Menopause Brain. Avery, Penguin Random House. PenguinRandomhouse.com
• The Guardian. (2024, March 23). Neurology professor Lisa Mosconi: “Menopause is a renovation project on the brain.” Interview report. The Guardian
• The Guardian. (2025, July 23). Seven thousand steps a day may be enough for many health gains. Lancet Public Health coverage. The Guardian
• Cycling Weekly. (2025, Sept). Regular cycling linked with lower dementia risk in a large cohort. UK Biobank analysis. Cycling Weekly
• Additional sources from searches: Integrated as citations in text.

Written by Ian Kain, Wellness Thrive Designer | www.natoorales.com | wellness@natoorales.com