Why Strong Legs Are the Key to a Healthy Brain During Menopause
As women, we’re often told that mental decline is just a normal part of aging or something we can’t avoid because of genetics- like a family history of Alzheimer’s disease. It’s easy to feel powerless when we hear this, but here’s the truth: while we can’t change our genes or stop the clock, we CAN take action to protect our brain health.
And one of the most powerful, science-backed ways to do that? Strengthening your legs.
Yes, you read that right. Your leg strength plays a critical role in how well your brain ages, especially during and after menopause.
The Science: Leg Strength and Brain Health
Let’s dive into the research. A groundbreaking 10-year study published in Gerontology followed 324 pairs of identical female twins aged 43-73. The researchers wanted to understand how physical strength—specifically leg strength—impacted brain health over time.
The results were astonishing. The twin with the strongest legs at the start of the study had, 10 years later:
Larger brain volume (a key indicator of brain health)
Better memory and focus
A “cognitive age” up to 3.5 years younger than her twin with weaker legs
What’s even more remarkable is that these results were independent of genetics, environment, or even childhood lifestyle. This means that no matter your family history or past habits, building leg strength NOW can have a profound impact on your brain health in the future.
The study, titled Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins by Steves et al. (2016), highlights the direct connection between physical strength and cognitive performance. It’s a powerful reminder that our actions today can shape our health tomorrow.
Why Leg Strength Matters Even More During Menopause
As we go through perimenopause and menopause, our bodies naturally experience changes that can impact both physical and cognitive health. Muscle mass and bone density decline, metabolism slows, and hormonal shifts can leave us feeling less like ourselves.
But here’s the good news: these changes aren’t inevitable. By focusing on building and maintaining leg strength, you can counteract many of these effects and support your brain health at the same time.
Here’s why leg strength is so important:
🌟 Improves blood flow → Better oxygenation for the brain, which supports cognitive function
🌟 Activates growth factors → Protects nerve cells from atrophy and promotes brain plasticity
🌟 Strengthens white matter → Improves memory, focus, and overall mental performance
🌟 Reduces inflammation → Supports clearer thinking and better brain function
🌟 Boosts metabolic health → Directly linked to cognitive performance and overall vitality
Every squat, every lunge, every step you take is an investment in your future brain health.
How I Help Women Protect Their Brain Health
As a Women’s Health Exercise Physiologist specializing in menopause, I see firsthand how these changes affect women’s lives. Many of my clients come to me feeling frustrated by weight gain, muscle loss, or brain fog, and they’re unsure how to move forward.
That’s why I created The Perimenopause Reset, my signature program designed to help women:
Build and preserve muscle, especially in the legs
Improve bone density to reduce the risk of fractures
Support long-term brain health through targeted exercise and lifestyle strategies
This program is tailored to the unique needs of women in perimenopause and beyond. Whether you’re just starting to notice changes or you’re well past menopause, the same principles apply. It’s never too late to start working on prevention—especially when there’s no cure for cognitive decline.
The Takeaway: Your Brain Health Is in Your Hands
We can’t change our genes or our age, but we CAN change the strength of our legs. The research is clear: stronger legs mean a healthier brain. And as women in midlife, this is one of the most empowering steps we can take to protect our cognitive health and thrive in this new chapter of life.
Ready to Take Action?
If you’re ready to work on your cognitive health and take control of your future, I’d love to help. This is exactly what Exercise Physiologists do, and it’s exactly what I’ll guide you through in The Perimenopause Reset.
💡 Register your interest HERE
Let’s work together to build strength, protect your brain, and thrive in this new chapter of life.