Menopause signals a significant stage of a woman’s life marked by the end of menstrual periods and the start of various physical and emotional symptoms. If you have ADHD, you may notice that your symptoms have gotten worse with the start of perimenopause (the stage before menopause). Or perhaps you’ve never been diagnosed with ADHD, but an onset of symptoms has you wondering. Whatever the case, it’s important to know that there seems to be a link between ADHD and menopause. Due to fluctuating hormone levels, perimenopause and menopause can worsen ADHD symptoms in women. Here are 10 things you need to know.
ADHD and Menopause: 10 Things You Need to Know
1. A Word on Perimenopause
Perimenopause is the period leading up to menopause when the ovaries gradually stop working and hormone levels decline. It’s a natural part of the aging process and lasts, on average, around 4 years, although it can be as short as a few months or as long as a decade. During perimenopause, our estrogen levels fluctuate, meaning we can have too much or too little on any given day. Side effects of low estrogen include difficulties with memory, planning, and organizing, as well as cognitive dysfunction. If you have ADHD, this drop in estrogen can exacerbate your symptoms.
2. Hormonal Fluctuations
The hormonal changes that happen during perimenopause and menopause seem to bring certain ADHD symptoms to the forefront for women. Estrogen and progesterone levels start to drop during perimenopause, which can lead to a decrease in dopamine and serotonin levels. Since dopamine is already lower in women with ADHD, this decrease can make symptoms more severe. On top of this, reduced estradiol is believed to play a key role in the onset of executive dysfunction during menopause.
3. Women and ADHD
It’s not uncommon for women to be misdiagnosed or undiagnosed when it comes to ADHD. Earlier in life, this is often due to how ADHD presents in females. Girls and women are more likely to have inattentive ADHD, characterized by symptoms like inattention, disorganization, and distractibility. These symptoms are less overt than those presented in hyperactive/impulsive ADHD, so they often go unnoticed. The brain fog and memory problems that occur during perimenopause and menopause only complicate being able to get the right diagnosis. Are they symptoms of this life stage or do they signal ADHD?
4. Mental Health Symptoms
Brain fog and memory issues, as well as anxiety and overwhelm are symptoms women feel in their 40s and 50s that may lead to an ADHD diagnosis. While they may have been able to cope with these issues in their 20s and 30s, for those with ADHD these symptoms become almost unmanageable later in life. As estrogen levels decrease, cognitive functions such as memory, attention, and executive function are affected. Depleted progesterone levels can result in anxiety and mood swings. This can impact a woman’s mental health and cognitive function and further complicate ADHD management.
5. Things to Look Out for
Some symptoms of menopause and ADHD are the same, however, there are additional things you can look out for if you think you may have ADHD. For example, during menopause, you may experience symptoms such as:
- A lack of focus
- Anxiety and depression
- A lack of motivation
- Aggressiveness
- Irritability
- Stress
However, ADHD also includes the symptoms below, so these are the ones to look out for on top of the symptoms above:
- Being easily distracted
- Failing to complete tasks, work, or chores
- Problems with organization
- Frequently losing items
- Forgetting tasks and avoiding tasks that require sustained attention
- Difficulty making plans
- Zoning out with realizing
- Being easily overwhelmed by tasks or plans
- Trouble committing to a decision
- Emotional instability
- Difficulty with time management
6. Advocating for Yourself
Many women are misdiagnosed with mental health conditions such as anxiety and depression. But if you feel like there is something more going on, don’t let it go. Tell your doctor you would like a referral to see a specialist for an ADHD assessment. There is no single test for ADHD, but a mental health specialist or physician can provide a diagnostic evaluation. The assessment will include a discussion about your symptoms, your medical and family history, standardized behaviour rating scales, a physical exam, and cognitive testing. A medical professional can help you figure out if you have ADHD and if medication is right for you.
7. Exercise
Regular physical activity can be very beneficial when it comes to managing ADHD and menopause symptoms. Exercise helps manage menopause symptoms like hot flashes and sleep disruptions, and low levels of physical activity can make menopausal symptoms worse. As for ADHD, exercise can help improve focus, memory, and mood by boosting dopamine levels and increasing endorphins. Aim for at least 150 minutes of moderate physical activity per week.
8. Follow a Healthy Diet
Following a healthy diet can help support hormonal balance, cognitive function, and brain health, which is beneficial for both menopause and ADHD. Balanced meals with protein, fibre, greens and whole grains help maintain stable blood sugar to prevent mood swings. Omega-3 fatty acids found in fish and flaxseeds are amazing for brain health. Calcium and vitamin D help keep bones strong, which is particularly important during menopause. It’s also best to avoid foods such as highly processed foods, foods with added sugar, alcohol, caffeine, and high sodium foods, which can worsen symptoms like hot flashes, weight gain, and sleep problems.
9. Mindfulness Practices
Mindfulness practices can be super helpful for women with ADHD and menopause for emotional regulation, stress reduction, and improved focus. Practices such as mediation, deep breathing, and yoga have been found to improve symptoms of both ADHD and menopause, reducing the impact of hormonal shifts on women’s mental health.
10. Get Proper Sleep
Sleep issues can become worse during menopause and further exacerbate ADHD symptoms, making it hard to regulate your emotions throughout the day. Focus on good sleep hygiene, such as minimizing screen time before bed, going to bed at the same time each night, making sure your room is cool and comfortable, and creating a calming bedtime routine. This can help improve your sleep quality and insomnia, as well as night sweats during menopause.
If you’ve been wondering about the link between ADHD and menopause, we hope you found this post informative.
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