Navigating Through the Fog: A Guide to Overcoming Brain Fog in Menopause
Have you ever been in the middle of a conversation and forgot what you were going to say? Or maybe you’ve gone to pick up something at the store, only to get there and realize that you don’t remember why you’re there. And of course, you forgot your list. How about forgetting someone’s name for a brief moment? Or having difficulty concentrating, or multitasking like you used to be able to do. If so, then you’re familiar with the feeling of brain fog. Brain fog in Menopause is a hot topic because it affects so many women.
Let’s dive into brain fog and talk about why it happens, how often it happens, and what can be done about it.
How Common Is Brain Fog in Menopause?
Although the number varies between studies, one study states as many as 75% of menopausal women experience brain fog at some point. That means three out of four women have had it – no wonder it’s such an often discussed symptom!
Women who were past Menopause did worse on tests measuring verbal memory and speaking fluency compared to women who were Perimenopausal, according to another study.
The severity and duration of brain fog in Menopause can also vary, with some women experiencing only mild symptoms, while others may experience more persistent and severe symptoms. And the brain fog can remain consistent or come and go.
Why Does Brain Fog in Menopause Happen?
Brain fog is linked to hormonal changes happening in the body due to menopause.
Estrogen is a hormone that plays a crucial role in regulating various bodily functions, including those in the brain. It helps to maintain the health of brain cells, protect against oxidative stress, and support the growth and development of new neurons.
In addition, estrogen has been shown to play a role in cognitive processes such as memory, attention, and mood regulation.
During menopause, declining levels of estrogen can disrupt these functions and lead to changes in the brain.
Some research suggests that estrogen deficiency may cause a decrease in brain volume, particularly in areas of the brain involved in cognitive function and memory.
Additionally, low levels of estrogen have been linked to increased inflammation in the brain, which can further contribute to brain fog and other symptoms.
It is important to note that while declining estrogen levels are a major factor in menopause-related brain fog, other factors such as stress, lack of sleep, and poor nutrition can also play a role and exacerbate symptoms.
Therefore, managing brain fog in menopause may involve addressing multiple factors, including maintaining healthy hormonal levels through the use of hormone therapy, managing stress, and following a balanced diet and sleep schedule.
What Can Be Done About Brain Fog?
If you suffer from brain fog as a symptom of menopause, there are several strategies that you can employ to help reduce its effects on your day-to-day life:
Stress reduction techniques such as mindfulness meditation or yoga can be beneficial in reducing stress levels and therefore help in reducing symptoms of brain fog. See this post for easy ways you can incorporate mindfulness into your life.
Ensuring you get enough sleep has a huge part to play in reducing brain fog. See my post on Sleep Hygiene at Midlife for tips to get a more restful sleep.
It goes without saying that adding alcohol, drugs or cigarettes will definitely impair your brain function. Reducing or quitting the use of these will have a positive impact on your brain health and help to reduce brain fog.
Regular physical activity helps your body produce feel-good hormones called endorphins which gives us more energy throughout the day and improved clarity of thought – both helpful for alleviating feelings of forgetfulness or confusion associated with brain fog in menopause. Exercise also facilitates blood better blood flow to our body, which can help enhance brain activity. Find an activity that you love to do.
Stimulate your brain through creativity, reading, doing puzzles and games, and socializing with others.
There is a lack of quality studies around supplements for brain fog in menopause. However, there are good quality studies indicating Omega 3 fatty acids do help prevent cognitive decline. You can supplement this, or eat a diet with enough fish, nuts, chia, pumpkin seeds, and olive oil. Other supplements that have been used for brain fog (with limited quality studies) include B Vitamins, Curcumin, Vitamin E, Ginkgo Biloba, Magnesium, Maca and Bacopa Monnieri.
Lastly, paying close attention to your diet is important; eating nutrient rich foods such as whole grains, fruits & vegetables will help fuel your body with essential vitamins & minerals, including omega 3’s which are needed for better mental clarity & focus throughout the day. The Mediterranean Diet is excellent to follow for all of the foods that can help you with improving your brain function and decreasing brain fog.
The current research is mixed on whether using hormone therapy is beneficial to treat cognitive concerns at menopause or to prevent cognitive decline or dementia. It is important to discuss your options with your medical provider.
Brain fog is an incredibly common symptom experienced by many post-menopausal women due to hormonal fluctuations caused by menopause and often combined with stress levels increasing over time. Thankfully there are some simple steps we can take to help reduce its effects on our lives; from practicing mindfulness meditation or yoga for stress reduction purposes all the way through to eating a nutritious & balanced diet full of essential vitamins & minerals. The small changes that you can make throughout each day will help you feel like yourself again!
This blog post is for informational purposes only and is not intended to replace the advice of any healthcare professional. If you have any concerns about your health, it is important to consult a healthcare professional. Although I am a Registered nurse, I am not your nurse and the information provided in this blog post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. I am not responsible for any actions taken based on the information provided in this blog post. Please see my disclaimer here for more information.
Take care,
Resources:
Miriam T. Weber, Pauline M. Maki, Michael P. McDermott, Cognition and mood in perimenopause: A systematic review and meta-analysis, The Journal of Steroid Biochemistry and Molecular Biology, Volume 142, 2014, Pages 90-98, ISSN 0960-0760, https://www.sciencedirect.com/science/article/abs/pii/S0960076013001118
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