3-2-1...Menopause!
Welcome to the Aurgust 2025 Edition of 3-2-1…Menopause!
Exclusively for the Pause and Flourish Collective
This is your curated guide to what’s happening in the world of menopause science right now. Each month, you’ll find three evidence-based highlights from the latest research, two practical shifts you can apply today, and one deep dive into a nutrient, supplement or lab test with real impact.
Here, you’ll learn what’s new, what matters, and what you can actually do—with clarity.
Let’s explore what August has to offer—and why your personal health and habits deserve a little more attention.
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Takeaways from menopause research
New study reveals reproductive history shapes aging… or is aging shaping reproductive history?
Data from the Health Retirement Study (HRS), a longitudinal survey, highlights how reproductive history, particularly early menopause and hysterectomy, can influence the pace of biological aging. Researchers found that women who experienced early menopause (before age 45) or underwent hysterectomy showed signs of accelerated aging, measured both at the molecular level (through epigenetic “clocks”) and in whole-body physiology (using markers of cardiovascular, metabolic, immune, and bone health). Interestingly, natural early menopause without hysterectomy was most strongly tied to faster epigenetic aging (aging at the cellular level--think DNA methylation), while hysterectomy (whether before or after menopause) was more closely linked to accelerated physiological aging (think organ or body function). Together, these findings suggest that both natural and surgical menopause can uniquely influence aging processes beyond the number of birthdays we’ve had.
While this survey data has limitations--particularly the direction of cause and effect-- for midlife women, this research underscores the importance of understanding how reproductive transitions shape long-term health risks. Women with early menopause or hysterectomy may face a higher likelihood of earlier cardiovascular disease, osteoporosis, diabetes, and cognitive decline. But the message isn’t only about risk—it also points toward opportunity. Targeted strategies such as hormone therapy, lifestyle interventions, and closer health monitoring may help counteract these accelerated aging pathways. Ultimately, knowing your reproductive history can guide more personalized preventive care, helping you stay resilient and healthy in the decades after menopause.
Kim, J. K., & Crimmins, E. M. (2025). Early menopause, hysterectomy, and biological aging: Health and Retirement Study. Menopause, 32(8), 692–701. https://doi.org/10.1097/GME.0000000000002555
Air purifiers for heart health?
Air pollution is more than just an environmental concern--it’s increasingly recognized as a cardiovascular risk factor, especially for women in midlife who are already navigating changes in blood pressure, vascular health, and inflammation during perimenopause and menopause. This new clinical trial, published in the Journal of the American College of Cardiology, looked at whether simply using HEPA air purifiers in the home could reduce blood pressure. Researchers studied adults living near busy highways (where traffic-related air pollution is highest) and compared one month of active HEPA filtration (bedroom and living room) with a month of sham (inactive) filtration. Indoor particulate matter levels were decreased by approximately 50% with the HEPA filters. They measured blood pressure before and after each phase to see if the difference in air quality translated into measurable changes.
For people who started out with elevated systolic blood pressure, the HEPA purifiers lowered their readings by about 3 mm Hg, which was a small but meaningful shift that can reduce long-term heart risk. This matters for midlife women because menopause itself is a turning point for cardiovascular health, with blood pressure, cholesterol, and arterial stiffness all tending to rise. While HEPA purifiers are not a substitute for lifestyle, diet, or medical therapy, they represent a simple, low-risk tool to layer onto a heart-protective routine. For women concerned about hot flashes, sleep disruption, or bone and brain health, this study highlights another piece of the “environmental puzzle”: creating a cleaner indoor air environment may not only support better breathing and sleep but could also modestly improve vascular health at a critical stage of life.
The overlooked mineral for brain health
In this study of older adults (60+) researchers found that people who consumed more dietary copper performed better on key measures of brain function. Specifically, those with higher copper intake scored higher on the DSST (Digit Symbol Substitution Test), which reflects attention, processing speed, and executive function skills that are needed for multitasking and decision-making. They also did better on the AFT (Animal Fluency Test), a measure of verbal fluency and memory, and on global cognition scores, which combine several tests into an overall picture of brain health. In simple terms, adequate copper intake was linked to quicker thinking, better memory recall, and sharper language skills. Interestingly, the benefit was even stronger in people who had a history of stroke, suggesting copper may play a role in supporting brain resilience after vascular injury.
Copper is an essential trace mineral, meaning our bodies can’t make it, we need to get it from food. Most adults require about 0.9 mg/day, and the study found the “sweet spot” for cognitive benefit was around 1.2–1.6 mg/day. You can meet this through a balanced diet without supplements. Good food sources include shellfish (especially oysters), seeds and nuts (sunflower seeds, cashews, almonds), beans and lentils, whole grains, dark chocolate, and organ meats like liver. For those following a plant-forward diet, a mix of legumes, nuts, seeds, and whole grains usually provides enough. A cup of lentils at lunch, a handful of almonds for a snack, and two squares of dark chocolate after dinner would give you ~1.3 mg of copper. This is right in the range linked to better brain health in the study. Because copper works in balance with zinc and iron, it’s best to focus on whole-food variety rather than high-dose supplementation, which can create imbalances.
W., Zhu, K., Shi, J., & Yong, F. (2025). Association between dietary copper intake and cognitive function in American older adults: NHANES 2011–2014. Scientific Reports, 15, 24334. https://doi.org/10.1038/s41598-025-09280-9
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Evidence-informed habit changes
1) The 2-Minute Brain Dump
Menopause often brings changes in memory, focus, and emotional regulation—sometimes called “meno-brain.” A short, structured “brain dump” is a powerful way to clear mental clutter before it snowballs into overwhelm.
- How it works: Take two minutes at the beginning or end of the day. Write down whatever is swirling in your mind—tasks, worries, random reminders, even sentences that feel incomplete. Don’t edit or organize, just release. This simple act externalizes mental noise, freeing up working memory and calming the nervous system.
- Why it helps in menopause: Lower estrogen levels impact neurotransmitters like acetylcholine and serotonin, which play roles in focus, memory, and mood. The brain dump works like a “pressure release valve,” reducing cognitive load and easing anxiety. Over time, it also creates a habit of noticing patterns—what repeatedly shows up on the page may point to areas needing support, boundaries, or simplification.
2) First Sip Ritual: Sip–Breathe–Pause–Move On
How you start your day sets the tone for your nervous system. Many women in midlife operate in “go-mode” from the moment they wake up, which keeps the body stuck in sympathetic (fight-or-flight) mode
. This habit uses your very first sip of water, tea, or coffee as a built-in reset.
- How it works: When you take your first sip, consciously stop. Feel the sip, breathe deeply once, pause for a moment of presence, then move on. It only takes a few seconds.
- Why it helps in menopause: This micro-ritual activates the parasympathetic nervous system (rest-and-digest), counteracting cortisol surges that are common in perimenopause and menopause. By intentionally engaging your vagus nerve through breath and pause, you help regulate heart rate, digestion, and mood. Over time, repeating this daily anchors a sense of calm, giving your body a small but consistent reminder that it is safe.
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Nutrient
And now, a little more on Copper...
Copper is an essential trace mineral that plays a pivotal role in brain health and overall neurological function. It serves as a cofactor for enzymes involved in neurotransmitter synthesis, energy production in mitochondria, and antioxidant defense. For example, copper-dependent enzymes help regulate dopamine and norepinephrine--neurochemicals tied to mood, cognition, and focus. Too little copper can impair memory and processing speed, while excess copper may contribute to oxidative stress in the brain, making balance especially important in midlife when women may already be noticing changes in cognition, focus, and resilience.
Copper and zinc exist in a delicate interplay. They share common absorption pathways in the gut, meaning that excess supplementation of one can reduce absorption of the other. Zinc is frequently recommended in midlife for immune health, thyroid function, and skin integrity, but high-dose zinc without adequate copper can create a deficiency over time. On the flip side, too much copper relative to zinc can promote pro-oxidant effects. Functional testing can help confirm if the balance is right for the individual.
Beyond the brain, copper is required for collagen formation, red blood cell production, and energy metabolism. It supports vascular integrity, which matters because cardiovascular risk climbs in the menopausal transition. Copper also participates in iron metabolism--without enough, iron can’t be mobilized properly, potentially leading to anemia-like symptoms despite “normal” iron intake. For perimenopausal women experiencing fatigue, hair thinning, or low exercise tolerance, both copper and zinc status should be considered alongside iron and ferritin.
From a practical standpoint, most women can meet copper needs through food: good sources include lentils, almonds, sunflower seeds, dark chocolate, and shellfish. Awareness matters because restrictive diets, high-dose zinc use, or reliance on processed foods can tip the balance. For women in the menopause transition, keeping copper in the healthy range helps sustain brain clarity, mood stability, and energy. And on our menopause journey we need all the tools in toolbox to help us on our way!
Disclaimer: The information provided in this newsletter is for educational purposes only and is not intended as a substitute for personalized medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health plan.
Remember to submit questions for the Pause and Fourish Ask Me Anything - Menopause! Find the submission post within the Pause and Flourish Collective.
Thank you for being part of the Pause and Flourish Collective. I appreciate your commitment to staying informed, curious, and proactive about your health. See you next month!
Wellness always,
Dr. Lynd
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