When My ADHD Brain Collided with Perimenopause
I was determined to be a perimenopause supermom. I planned to make pumpkin protein bars for my family, and I thought I had a cup of leftover pumpkin in the fridge. I couldn’t find it and ended up taking just about everything out in the process. Along the way, I realized a few things had expired and that started the clean out process. Of course, the stuck on food had to be scraped from the shelves and drawers had to be rinsed out. In an hour or so I had a squeaky clean fridge, but why was I in here in the first place?
Oh, the canned pumpkin!
It was then that I remembered using it last weekend for protein pancakes (bumping up protein is a perimenopause must). It’s a good thing I had a new can in the pantry, but it was time to get the kids from school so no time to start those protein bars. Oh well, at least the fridge was organized.
This is the collision of perimenopause and ADHD (attention deficit hyperactivity disorder) and it exploded on my kitchen counter.
Perhaps you have a child diagnosed with ADHD and you have learned strategies to help them (here are a few from a local mom), and realize you had similar struggles growing up. I hear so many women in their late thirties through forties diagnosed with ADHD.
In fact, the average age of adult diagnosis for ADHD is 43 years old. That’s just about the time we move into our perimenopause years and so much begins to change in our brain and body.
So which hormone imbalances are actually causing the lack of focus and forgetfulness? There is so much overlap it is often hard to decipher and in my opinion it doesn’t really matter so much if it was the chickens (ADHD) or your eggs (or lack there of), because either way we need to get to the root cause of our concerns.
Perhaps it starts with dopamine. This is an important neurotransmitter in the brain’s reward system and is lower in women with ADHD. The consequence can be difficulty with focus, attention, impulse control, emotional regulation, organization, and information processing. As hormone levels fluctuate and decline in perimenopause the availability of dopamine can decrease even more.
Estrogen affects blood flow and energy supply to the brain and I sure do feel that some days. Fluctuating progesterone can further impair energy and sleep, leading to emotional hypersensitivity. This is the perfect hormone storm to amplify ADHD irritability, leaving a midlife mom in chronic overwhelm.
I’m tired just talking about it!
Forty was the magic age for me when it came to an ADHD diagnosis. However, it took several more years for me to realize my estrogen and progesterone were playing a role in my progressively more scattered brain. For me, the strategies I had used to self manage ADHD for years through graduate school and early motherhood were not longer enough. But I also knew that I had tools directly at my disposal to help my body make the most of the neurotransmitters and hormones that my body does have access to in this season of life.
It’s not all bad news though. I have learned so much about my body – actually taking the time to listen to it. I have explored ways to help myself and my family thrive. I honor my body, emotions, instincts, and creativity in a way that I never did in my younger years. It’s empowering to work WITH your body instead of against it.
As a mid-40’s neurodivergent functional nutritionist and women’s health specialist, here are the three things I can tell you we must do to work with our body in this season . . .
1. Fuel our brain
This means getting enough nutrients, including protein, fiber, and antioxidants. Starting my day with protein instead of just carbohydrates can make all the difference in the motivation and productivity I experience through the day. In addition, one of the most important nutrients for hormone and brain health is omega 3 fatty acids. Quality supplements can fill in the gaps when our healthy diet can’t get quite enough.
2. Move our body
Exercise gives you both physical and mental energy. A walk or barre class can decrease stress and regulate hormones. While hitting the gym for some strength training can improve cognitive function and long term metabolic health (that benefits the brain in big ways). It can be as simple as some push ups, jump rope, or body weight squats. Just start somewhere and click here for some ideas to fit in if you are busy.
3. Reset our nervous system
As women, most of us come screeching into midlife on two wheels and our nervous system needs a a little reset. If you experience brain fog, mood fluctuations, sleep difficulties, or just chronically feeling stressed, your nervous system needs some care. Try deep belly breathing, other breathwork, meditation, sing, or simply hum through your day. You can even explore use of essential oils or herbal supplements with a trusted expert.
Don’t let this all overwhelm you – we have plenty of that already. Just pick one thing or take one step in supporting your body. The small wins are a dopamine hit that will motivate you to take the next step and then the next. Before you know it, you will be on an upward spiral to focus and productivity.
