Move It or Lose It: The Critical Link Between Exercise, Hormones, and Brain Health in Midlife
If you're in midlife and noticing more forgetfulness, brain fog, mood swings, or sleep disruption, you’re not imagining things—and you’re definitely not alone. These symptoms are common during perimenopause and menopause, and they aren’t just physical. The brain is deeply impacted by shifting hormones, especially estrogen, which plays a major role in cognitive function, mood regulation, and memory.
What many women don’t realize is that one of the most powerful tools to support the brain during this transition is regular, intentional exercise. In fact, movement is one of the most effective ways to support brain health, hormone balance, and emotional well-being as we age. It’s not just about weight management—it’s about cognitive resilience, emotional stability, and long-term vitality.
Estrogen has neuroprotective effects, meaning it supports the growth and function of brain cells. When estrogen levels decline, so does the production of brain-derived neurotrophic factor (BDNF), a critical protein that helps protect the brain from aging and supports memory and learning. Exercise naturally increases BDNF, making it a vital strategy for staying mentally sharp in midlife and beyond.
Strength training in particular offers significant brain and hormonal benefits. It helps improve insulin sensitivity, which often becomes more challenging during and after menopause. It also helps regulate cortisol, the body’s primary stress hormone, which tends to be elevated when sleep is poor or stress is high. Strength training also supports the production of testosterone and growth hormone, both of which decline with age but are important for confidence, energy, and mental clarity.
In addition to its physical benefits, movement also functions as a form of mood medicine. Regular activity helps regulate neurotransmitters like serotonin and dopamine, which play a major role in motivation, focus, and emotional balance. This can be especially important during midlife when many women experience emotional ups and downs due to hormonal changes, caregiving responsibilities, or career shifts.
You don’t need to commit to extreme workouts to reap these benefits. A realistic weekly goal includes about 150 minutes of moderate-intensity movement like walking, dancing, or biking, plus two strength-training sessions focused on major muscle groups. Daily “movement snacks”—such as short walks after meals or mobility breaks throughout the day—can also help regulate blood sugar, improve digestion, and boost mental clarity. And incorporating calming practices like yoga or stretching a few times per week helps balance cortisol and promote recovery.
Aging is inevitable, but cognitive decline and hormone chaos are not. You have more control than you may think. The way you move your body now lays the foundation for how you’ll feel, think, and function in the years ahead. Exercise isn’t about chasing a number on the scale—it’s about building a stronger, clearer, more confident version of yourself.
If you want help getting started with a simple, sustainable movement plan, download my free guide, Midlife Movement Made Easy: A Week of Energizing Fitness for Women in Medicine & Education. It’s designed specifically for busy women who want to feel better without burnout and support their hormones and brain through smart, doable fitness.
xo-Jody.