Cognitive decline and lower leg strength.

I'm not sure this paper on menopause and link to cognitive decline tells us anything new, but it does validate those women who suffer the frustrating effects of menopause on cognition. And it certainly seems like yet another blow to women in- and post-menopause. 

But if you're not female, this is still relevant so please keep reading!

I can struggle with word-finding on occasion, but that tends to be when I'm multi-tasking or under pressure. We know that long-term stress negatively effects ALL health, in both men and women, and is certainly a key player in exacerbating menopausal symptoms.

So what's the answer? Throwing our arms in the air and shrieking "we're doomed!" is not it.  As with most health declines, there are things we can proactively do. This one might surprise you...

Check out this study: 11 years ago and before the focus on menopause. It looked at leg power and cognitive decline in 324 healthy female twins, between the ages of 43-73.

It concludes: "Leg power predicts both cognitive ageing and global brain structure, despite controlling for common genetics and early life environment shared by twins. Interventions targeted to improve leg power in the long term may help reach a universal goal of healthy cognitive ageing."  Wow, who'd have thought it?!

Yet we do know that exercise and movement, particularly when done outdoors, is beneficial for overall brain health, improving mood and reducing stress - in everyone. 

Long-term, unresolved stress negatively effects ALL health and is certainly a key player in exacerbating menopausal symptoms. 

Loss of muscle mass can start in your '30s, accelerating after the age of 60, with a loss of up to 8% of muscle mass per decade. Whether you're male or female. And muscle strength, particularly of the lower legs, can help offset grey matter decline in the brain.

Another reason to do some strength training, along with helping bone health, joint support, posture and managing pain, as well as regulating weight and blood glucose control.

For menopausal women. For everyone.

Amanda Heading, BSc (Hons), DipION

28/01/2025

Injury treatment, rehab and training plans, nutrition; sports performance nutrition, health maintenance.