Navigating ADHD and Menopause
As women move through midlife, many face cognitive and emotional challenges. For those with ADHD, the drop in estrogen during perimenopause and menopause can amplify symptoms like forgetfulness, distractibility, and emotional dysregulation. It’s not just frustrating—it’s backed by science.
Why ADHD Gets Worse in Menopause
Estrogen helps regulate dopamine, a neurotransmitter critical for attention, motivation, and mood, functions that are often impaired in ADHD. When estrogen levels drop, dopamine function can decline, exacerbating ADHD symptoms (1). This hormonal shift can lead to surges in brain fog, task paralysis, and emotional swings.
Evidence-Based Strategies for Support
1. Medical Interventions: Personalized Treatment
Stimulant Medications (like Adderall or Vyvanse) remain the first-line treatment for adult ADHD (2).
Hormone Therapy (MHT) may help improve cognitive function in perimenopausal women by stabilizing estrogen and potentially supporting dopamine activity (3).
Non-stimulants such as atomoxetine have been shown to improve symptoms in some adults with ADHD and may be considered, particularly in combination with MHT (4).
2. Cognitive Behavioral Therapy (CBT)
CBT tailored for adult ADHD helps develop organization, emotional regulation, and time management skills. Studies show CBT improves ADHD symptoms and overall executive functioning (5).
3. Mindfulness Meditation
Mindfulness helps reduce ADHD symptoms and improve working memory and emotion regulation. Randomized trials show its effectiveness in adults with ADHD (6).
4. Lifestyle Interventions
Nutrition: Omega-3s and protein-rich diets are associated with improved attention and mood regulation in ADHD (7)
Sleep: CBT for insomnia (CBT-I) is a gold-standard approach for improving sleep in ADHD and menopause-related sleep disruption (8).
Exercise: Regular aerobic activity increases dopamine and boosts attention and mood in adults with ADHD (9).
5. Coaching & Support Networks
Working with a health coach provides structure, accountability, and guidance. ADHD and menopause don’t have to be a double whammy. With awareness, science-backed tools, and a compassionate and collaborative partner, women can emerge from this phase more empowered than ever.
Resources:
(1) Nillni et al., 2021, Reed et al., 2020
(2) Biederman et al., 2006
(3) Henderson, 2009
(4) Michelson et al., 2003
(7) Bloch & Qawasmi, 2011
If what you are doing isn’t moving the dial for you, try working with a health coach trained in menopause and lifestyle interventions. Schedule your complimentary 30-minute consultation today.