Understanding the Overlap Between ADHD and Menopause:
When I think of my ADHD, I picture a whirlwind of energy, scattered thoughts, and the constant challenge to focus. Now throw menopause into the mix, and it’s like someone hit "shuffle" on my brain. For me, navigating menopause hasn’t just been about hot flashes and mood swings—it’s been a total shift in how my brain and body work.
Hormonal changes during perimenopause have really ramped up my ADHD symptoms. I’ve learned that oestrogen plays a huge role in brain function, and as my levels dropped, my usual ADHD strategies just weren’t cutting it anymore. Forgetting appointments, struggling to finish tasks, and feeling overwhelmed became even more intense. If you’re feeling the same, you’re not alone.
Recognising these challenges has been a game changer for me. In this blog, I’ll share what’s worked for me and how you can navigate this phase too. Remember: you’re not broken; you’re evolving.
Food as Fuel: How Diet Can Support ADHD and Menopause:
I’ve always believed that what we put on our plates can make a huge difference in how we feel, and that’s never been more true for me than now. When it comes to managing menopause with ADHD, food really is brain fuel. The right nutrients can help stabilise mood, improve focus, and even ease some of those tough menopause symptoms.
Here are some things I’ve been doing:
- Balancing My Plate: I make sure to include lean proteins, healthy fats, and complex carbs in every meal. It’s helped keep my blood sugar steady and avoid those energy crashes that can completely derail my day.
- Getting My Omega-3s: I’ve added more fish, walnuts, and flaxseeds to my diet because omega-3s are brain superstars. They’ve really helped with my focus and mood.
- Boosting Magnesium and Vitamin B6: These nutrients have been lifesavers for regulating my mood and reducing anxiety, which can spike during menopause.
- Staying Hydrated: I’ve noticed that when I’m dehydrated, I’m more tired and foggy. Now, I aim for at least two litres of water a day.
It’s not about being perfect, trust me, I still indulge! But making small changes to my diet has made a big difference in how I feel and function.
Sleep and Stress: Building a Routine That Works for You:
If ADHD is the wild child in my brain, peri-menopause has turned the volume up to max! Add in sleepless nights, and it’s chaos. But I’ve found that creating a supportive routine has helped me reclaim some calm and focus.
Here’s what I’ve been doing:
- Prioritising my Sleep: I’ve committed to going to bed and waking up at the same time every day. I also have a bedtime routine now—soothing tea, doing my skincare routine, a good book or watching the soaps, or some calming stretches to signal to my brain that it’s time to wind down.
- Managing Stress: Menopause has made my ADHD’s emotional reactivity even stronger, but it helps when I practice my mindfulness. Meditation and journaling have been a big help.
- Breaking It Down: Big tasks can feel impossible, so I’ve started breaking them into smaller chunks and using timers to stay on track. Giving myself a little reward after completing each chunk has been a great motivator.
By building a routine that works with my brain, not against it, I’ve found a rhythm that helps me thrive.
Seeking Support: You’re Not in This Alone
One of the hardest things about navigating menopause with ADHD is feeling like no one quite gets it. I’ve been there—wondering if anyone else feels this way. But I’ve learned that I’m not alone, and neither are you.
Here’s what’s helped me:
- Talking to My Doctor: I’ve learned to advocate for myself and ask the right questions. Treatments like hormone replacement therapy (HRT) or adjustments to my ADHD medication have made a huge difference.
- Joining a Support Group: Connecting with other women who understand exactly what I’m going through has been so validating. Whether it’s online or in person, it’s a game changer. This is why I am so passionate about my work with ADHD support groups and using my platforms, like transformwithtanyabardsley.com to help others.
- Leaning on My Tribe: I’ve opened up to friends and family about what I’m experiencing, and their support has been invaluable.
- Therapy Helps: A therapist who understands ADHD and menopause has given me tools to manage my emotions, stress, and the rollercoaster of changes.
Asking for help isn’t a sign of weakness, it’s a sign of strength. Together, we can navigate this journey and come out stronger, wiser, and more empowered than ever.