Perimenopause Affects ADHD Traits in Women

The Overwhelmed ADHD Woman

Many women with ADHD notice their symptoms change as they approach perimenopause.

And many women discover they have ADHD during perimenopause!

This transitional phase brings hormonal shifts that can worsen traits like forgetfulness, difficulty focusing, and mood swings. Gaining an understanding of how these changes affect the ADHD brain, can provide help for women to manage their symptoms better.

How Perimenopause Influences ADHD Traits

Perimenopause usually begins in a woman’s 40s but can start earlier or later. During this time, oestrogen and progesterone levels fluctuate unpredictably. These hormones affect brain chemicals like dopamine and serotonin, which play key roles in attention, mood, and impulse control.

As oestrogen is needed to push dopamine into the pre frontal cortex (the executive function area of the brain), the decline during perimenopause can exacerbate an already lack of dopamine to this area.

Women with ADHD may experience:

• Increased forgetfulness and brain fog

• Heightened anxiety or irritability

• More difficulty concentrating

• Stronger emotional reactions

• Sleep disturbances that worsen focus and mood

  
  

These symptoms can feel overwhelming, especially when combined with the usual challenges of ADHD. For example, a woman who previously managed her time well might suddenly struggle to meet deadlines or keep track of appointments.

Women with ADHD often learn how to 'mask' their ADHD traits, or finds ways to reduce their effect on day to day life. Using sticky notes or lists, is one such way to prevent forgetting what is happening for the day, or what's needed at the shops. Once perimenopause hits, these life hacks just don't seem to cut it anymore, and some women can feel like they are spiralling out of control.

Why Naturopathic Help Can Be Beneficial

Naturopaths focus on supporting the body’s natural balance and can offer personalised strategies to ease ADHD traits during perimenopause. Their approach often includes:

• Nutritional guidance, supporting nutrients the brain requires

• Herbal supplements to improve focus and reduce stress or anxiety

• Lifestyle advice including sleep hygiene, exercise, and mindfulness techniques

• Hormonal support to balance hormones and neurotransmitters (such as dopamine, GABA, insulin, cortisol, oestrogen and progesterone)

  
  
  
  

Practical Tips for Managing ADHD Symptoms During Perimenopause

Simple strategies can reduce the impact of ADHD traits gone rouge:

• Keep a daily planner or digital calendar to track appointments and tasks

• Break tasks into smaller steps to avoid feeling overwhelmed

• Establish consistent routines for sleep, meals, and exercise

• Practice relaxation techniques like deep breathing or yoga to manage stress

• Learn to say 'No'. This can be one to work towards!

  
  

If symptoms significantly disrupt daily life, it’s important to reach out. As a naturopath trained in working with neurodivergent brains and perimenopause, I can guide you through the intricacies that prevent overwhelm and burnout.

*Women should also discuss any new or worsening symptoms with their healthcare provider to rule out other conditions.