Understanding the Overlap Between ADHD and Menopause:
Alright girls, let’s talk about something that doesn’t get enough attention: ADHD and menopause. Having ADHD feels like my brain’s got about 47 tabs open at once, and then menopause came along and poured a glass of Prosecco over the keyboard! Suddenly, it’s not just hot flushes and mood swings, but my mind feels like it’s been put in a blender.
Turns out, hormones play a massive role in how our brains function. As my oestrogen levels dropped, my ADHD symptoms skyrocketed. The usual tricks I’d used to stay on track just stopped working. Forgotten appointments? Check. Half-finished tasks? Check. Feeling like I’m losing my mind? Triple check. But you know what? You’re not alone, and you’re definitely not broken. We’re just learning a new way to ride the rollercoaster.
Food as Fuel: How Diet Can Support ADHD and Menopause:
Now, I’m not here to tell you to live off kale and quinoa (I love a cheeky takeaway as much as the next girl), but what you eat can make a massive difference in how you feel. Think of food as brain fuel – the right stuff can help you stay focused and keep those mood swings in check.
Here’s what’s helped me:
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Balancing My Plate: Every meal, I try to get a bit of everything – lean proteins, healthy fats, and complex carbs. Keeps my blood sugar steady and stops me from crashing halfway through the day.
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Getting My Omega-3s: Salmon, walnuts, flaxseeds – these beauties are amazing for brain health. I’ve noticed I’m less foggy and more focused when I get my omega-3 fix.
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Boosting Magnesium and Vitamin B6: Absolute game-changers. They’ve helped calm my anxiety and lift my mood when menopause had me feeling like a hormonal Hulk.
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Staying Hydrated: This one’s simple but so important. When I don’t drink enough water, my brain feels like it’s running on fumes. Two litres a day is my goal.
And don’t stress about being perfect. Life’s too short to say no to cake – it’s all about balance.
Sleep and Stress: Building a Routine That Works for You:
If ADHD is the party animal in my brain, menopause has turned the music up to full blast and ripped out the snooze button. Sleep became a distant memory, and stress levels shot through the roof. But I found a few things that help me claw back some calm:
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Prioritising Sleep: I’ve created a bedtime ritual (yes, like a toddler, and proud of it). Cup of tea, skincare, a good book or catching up on Corrie – it signals to my brain that it’s time to chill.
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Managing Stress: Menopause turned my emotional dial up to 11, so I turned to mindfulness. Even five minutes of deep breathing or journaling helps take the edge off.
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Breaking It Down: Big tasks used to overwhelm me, so now I break them into bite-sized chunks. I set a timer, smash through a task, and give myself a little reward. Works a treat.
Creating a routine that works with my brain, not against it, has been a total game-changer.
Seeking Support: You’re Not in This Alone
One of the hardest parts of this whole journey? Feeling like no one else gets it. I’ve had those moments where I felt completely alone, wondering if I was the only one whose brain felt like it had gone rogue. Spoiler alert: I wasn’t, and you’re not either.
Here’s what’s helped me:
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Talking to My Doctor: I’ve learned to speak up and ask the right questions. Things like hormone replacement therapy (HRT) and tweaks to my ADHD meds made a huge difference.
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Joining a Support Group: Connecting with other women going through the same thing has been an absolute lifeline. Whether it’s online or in person, finding your tribe is priceless. It’s why I’m so passionate about my work with ADHD support groups and using my platforms, like transformwithtanyabardsley.com, to help others.
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Leaning on My Tribe: I opened up to my friends and family about what I was going through, and their support has been everything. Don’t be afraid to let people in.
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Therapy Helps: Finding a therapist who gets both ADHD and menopause was a game-changer. They gave me tools to handle the emotional rollercoaster and feel more in control.
Asking for help isn’t weakness – it’s strength. We’re in this together, and trust me, we’re coming out the other side stronger, wiser, and more fabulous than ever! Tanya xoxo