I’m excited to share some incredibly insightful takeaways from Episode 10 of The Stay Juicy Podcast, which airs on Monday, December 16, 2024. I had the pleasure of hosting Dr. Pauline Maki, a powerhouse in menopause research. If you’ve ever wondered about the gritty details of how menopause impacts our brain and overall health, this episode is a goldmine!
The Intersection of Menopause and Brain Health
Dr. Maki’s expertise is simply unmatched. As a professor at the University of Illinois, she navigates the complex worlds of obstetrics, gynecology, psychology, psychiatry, and women’s health seamlessly. One of the key topics she delves into is the connection between menopause, brain fog, and those frustrating cognitive hiccups many women experience during this life stage.
She explained that sleep disruptions during menopause aren’t just an annoyance; they pose real risks to brain health. Hot flashes, for instance, can wake us up multiple times a night, robbing us of the deep, restful sleep we need. And sleep, as she highlighted, is essential for brain detox. It helps clear out toxins from our cerebral spinal fluid, which, if accumulated, could spell trouble down the line.
Tackling Sleep Issues: Beyond Medication
Speaking of sleep, Dr. Maki emphasized that Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold standard for addressing sleep issues without relying on medication. She shared some practical tips—maintaining a consistent bedtime, avoiding caffeine or alcohol late in the evening, and practicing good sleep hygiene. And here’s a win for accessibility: the Veterans Administration offers a free CBT-I app, making these life-changing strategies available to more people.
Debunking Myths about Alcohol and Sleep
We also dived into a touchy topic: alcohol. While it’s tempting to reach for that evening glass of wine to unwind, Dr. Maki explained that it does more harm than good for our sleep. Even one drink can disrupt sleep patterns, despite initial drowsiness. She advises limiting alcohol consumption to no more than one drink per night, if at all, as even moderate drinking has been linked to increased cancer risks and other health concerns.
Women’s Health Beyond Menopause
Dr. Maki also opened up about her motivations and personal connection to her research. With a family history of Alzheimer’s and a staunch commitment to feminist values, her work is deeply rooted in a drive to contribute meaningfully to women’s health. It’s both humbling and inspiring to see how personal experiences shape professional journeys.
She didn’t shy away from discussing the broader socio-economic factors at play. Stress, aging, and life transitions collectively impact women in unique ways. This can lead to misdiagnoses or overlooked conditions like ADHD, particularly when cognitive symptoms spike during menopause. It’s a reminder that our healthcare providers need better training to support women through these transitions effectively.
Reflections and Future Directions
Finally, we touched on the systematic underfunding of women’s health research and celebrated pivotal initiatives, including those backed by the First Lady, Dr. Jill Biden. It’s heartening to see more attention and funding directed towards menopause and women’s brain health.
In wrapping up, Dr. Maki left us with a powerful takeaway: maintain vibrancy and wellness by prioritizing sleep and managing stress. As we face life’s myriad challenges, staying informed and proactive about our health is crucial.
Until next time, stay brilliant, stay beautiful, but most of all… stay juicy!
Warm regards,
Dr. Arianna