Struggling to find the right words. Walk into a room and totally blank on why you went in. Forgetting birthdays, anniversaries, and appointments. Sounds familiar? If you’re approaching your 50s, you might face forgetfulness and brain fog more than ever. But do you think this foggy feeling is just part of getting older, or if menopause could be influencing brain fog?
Brain fog during the transition to menopause
Approximately two-thirds of women experiencing menopause report battling brain fog, yet many mistakenly attribute it to normal ageing rather than recognising it as a result of hormonal changes. It’s important to acknowledge that brain fog is a significant symptom of menopause, and it’s encouraging to see it receiving the attention it deserves amid ongoing research in this area.
So, let’s break down what brain fog during menopause is all about and share some useful tips to help manage that annoying forgetfulness this phase can bring.
What might cause brain fog in menopausal women? The science behind
In a 2022 study published in the journal Menopause, researchers looked at 404 women in India, ages 40 to 65, who weren’t on hormone therapy. They grouped the women by their stage of menopause and focused on different symptoms and how bad they were, including a possible connection to brain fog.
The results showed that women who are in the later stages of menopause and haven’t had a period for five years reported the most issues with sexual dysfunction and feelings of depression. And this group had more number of women affected by brain fog symptoms.
While sexual issues and depression seemed to be closely related to brain fog, the study didn’t really figure out whether one caused the other. Basically, it’s unclear if sexual dysfunction and depression led to brain fog or if it was the other way around. So, while the findings hint that the type and severity of menopausal symptoms might be connected to brain fog, more research is definitely needed.
What cognitive difficulties can you face during the transition into menopause?
Brain fog during perimenopause (the transition into menopause) may cause difficulties in one or more of the following areas:
- Verbal memory (Struggling to remember a word)
- Verbal learning (Difficulty in learning new words or language)
- Processing speed (Low productivity due to slowing down in work)
- Attention (Difficulty concentrating)
- Working memory
Can low estrogen levels be causing this?
Yes. Both estrogen and progesterone are linked to cognitive health.
With estrogen receptors in virtually every organ, low estrogen levels may cause cognitive problems because our bodies, including the brain, are very sensitive to hormonal fluctuations.
Is poor sleep causing brain fog?
Possibly. Sleep deprivation just for a week can disrupt your routine, including poor concentration and hazy thinking.
When you are transitioning into menopause, other symptoms, including hot flashes, night sweats, and anxiety, can make you sleep less, leaving you sleep-deprived.
This, in turn, can significantly affect your cognitive abilities.
Can this blow up into dementia?
No, it is almost always temporary.
A lot of women going through menopause start having memory issues and find it hard to concentrate, which can be pretty alarming. But it’s good to know that brain fog during this time is usually temporary. As other symptoms like hot flashes and mood swings start to fade, so does the fog. So don’t stress too much; this will pass.
However, if you do think it might be more than a symptom of perimenopause, discuss your concerns with your healthcare provider, including dementia.
Can hormone therapy help lessen brain fog effects?
While hormone therapy may not directly target brain fog, it can ease other symptoms like hot flashes and depression. As these symptoms improve, so does your sleep quality, which can have a positive impact on cognitive abilities. Therefore, while hormone therapy may not specifically treat brain fog, it can indirectly enhance your overall well-being and, consequently, your mental functions.
Also Read: How Can Ayurveda Help Improve Brain Functions?
What other ways can help address brain fog during menopause?
1. Eating a well-balanced diet
Processed foods might taste good, but they’re not great for your brain. It’s a good idea to skip the junk and stick to whole foods and healthy fats instead.
A 2022 study found that Omega-3 fatty acids can boost brainpower, meaning if you’re dealing with brain fog during menopause, eating foods rich in Omega-3 might help clear things up.
The Mediterranean diet is a fantastic example of a diet packed with Omega-3s. Here are some whole foods you should load up your plate with:
- whole grains
- fruits and veggies
- fish
- beans
- nuts
- olive oil
2. Get enough sleep
Sleep is super important for everyone, including menopausal women. We all know that getting enough rest comes with a bunch of benefits. When you miss out on sleep, not only do you lose those perks, but it can also take a toll on your health in various ways, like causing a foggy brain.
Statistics say that between 35% and 65% of women are affected by sleep problems and insomnia during menopause. Here are some tips to improve sleep if you are troubled by deficient sleep.
- Avoid large meals before bedtime. It’s a good idea to have your last meal at least 2 hours before hitting bed.
- Refrain from having caffeine and alcohol before bedtime.
- Go to bed and wake up at the same time every day. Keeping a regular sleep routine helps regulate your circadian rhythm, making it easier for your body to fall asleep.
- Turn off your electronic devices and take a break from virtual conversations. Spend quality time with your loved ones instead.
- Make your bedroom comfortable for sleeping by maintaining a pleasant temperature and keeping the lights off.
3. Move your body
There is enough emphasis on the importance of exercise for adults. Several studies indicate that regular physical activity is crucial for maintaining both physical and cognitive functions.
In particular, exercise can be especially beneficial for women going through menopause; it not only helps reduce brain fog but also alleviates other symptoms, such as hot flashes, depression, and insomnia.
Menopause experts recommend that individuals exercise at least 150 minutes per week, including at least two days dedicated to strength training.
4. Challenge yourself
Brain workouts are essential for menopausal women to maintain their cognitive health.
Brain games like sudoku and crossword puzzles can flex your brain giving a dopamine boost. Learning new skills, like exploring a new language or playing a musical instrument, is another excellent way to improve brain health. If you like penning down your thoughts, trying creative writing is a good idea. It is also an incredible form to boost your cognitive skills.
Additionally, you can exercise your brain regularly with everyday tasks that promote cognitive function, such as:
- Memorising your grocery list instead of writing it down on a sticky note.
- Tracking your expenses at the end of each day.
Consistently challenging yourself in these ways will help boost your cognitive abilities.
Also Read: 13 Helpful Tips To Manage Memory Loss & Other Cognitive Problems In Older Adults
5. Treat other conditions
Health issues such as type 2 diabetes, high blood pressure, and depression can arise as you age. Treating these conditions is quite important for women in menopause because they can worsen brain fog if left untreated.
6. Stay calm and seek support
Brain fog can feel overwhelming; however, panicking won’t help. Instead, staying calm and trusting that it will improve can significantly help.
Connect with other women your age—there’s so much strength and encouragement to be found in each other! Joining online support groups can also be a great way to share tips and insights. And if anything is bothering you, talk to your healthcare provider and discuss your concerns.
The bottom line
Dealing with brain fog during menopause can be difficult, but the good news is that it will get better with time. While not every woman has brain fog symptoms, those who do may feel quite overwhelmed.
Luckily there are a few lifestyle changes that are beneficial in improving brain fog symptoms. The important ones are, eating a healthy diet, engaging in regular physical activity, and ensuring adequate sleep.
Further, joining support groups and regular visits to your healthcare provider are important to better cope with brain fog symptoms.
