menopause-brain-fog

Menopause Brain Fog

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Are you feeling confused, unable to think clearly or find the right words that describe your thoughts?  You are not on your own, menopause brain fog or cognitive dysfunction, isn’t a medical condition in itself, but can be a symptom of many other conditions. For women, it most often occurs during pregnancy and the peri menopause years, and is one of the most reported and distressing symptoms along with hot flushes, insomnia, mood swings and anxiousness.

 

It is thought that the fluctuations of oestrogen and progesterone during peri menopause contribute to brain fog, and often women become worried that they have the early symptoms of dementia. Brain fog symptoms are reported to be more common in women experiencing the stages of peri menopause.

 

The central nervous system (CNS) is abundant in oestrogen receptors in specific areas of the brain that are involved in memory and brain function, involving thinking, focus and handling emotions. When oestrogen levels fluctuate and start to decrease, the lock and key function between oestrogen and it’s receptor also decreases, leading to the following symptoms typical of menopause brain fog:

  • Forgetfulness
  • Slow thinking
  • Difficulty focusing
  • Lack of concentration
  • Confusion
  • Word recall issues
  • Memory issues
  • Issues with organising and planning, and even remembering names

 

The good news is that many women report that brain fog goes away when they reach post menopause, however, considering the peri menopausal years can last up to ten years, an action plan to get through these years will help keep your sanity.

 

The most important thing to remember is that menopausal brain fog is real, and if you experience it, you are not going crazy, and it will get better eventually.

 

Brain fog is not only influenced by decreasing oestrogen, the underlying symptoms of menopause also have an impact on quality of life, including tiredness, hot flushes, insomnia, anxiety, depression and low mood. Other lifestyle factors can also have an influence as found in one study involving 205 menopausal women, that reported 72% of them had memory issues, most likely associated with perceived stress and depression, rather than peri menopause.

 

Tips for Managing Menopause Brain Fog

 

The causes of brain fog are multifactorial, and the underlying causes for each woman are as individual as the management of brain fog. The most important thing is to find what works for you, so that you can start to feel normal again, to think clearly and be able to do the things you used to, without the haze.

 

1. Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy (HRT) has been reported to indirectly improve the symptoms of brain fog alleviating other symptoms of menopause such as hot flushes, insomnia and mood swings. Although there is no direct link in clinical trials, many women have improved memory during peri menopause using HRT. However, a study did show that women who had taken any form of HRT during peri menopause performed much better in memory testing than the women who started HRT post menopause. Have a chat with your GP if you think you may be peri menopausal and experiencing brain fog, to discuss your options regarding HRT.

 

2. Nutrition for Brain Health

What we eat impacts our brain health, and when we reach midlife, we need to fuel our bodies and brains with highly nutritious foods. A diet based on the Mediterranean diet including wholegrains, proteins, healthy fats, fruits and vegetables, and low in sugars, salt and unhealthy fats, such as those found in ultra processed foods, will support good brain health, now and into the future.

 

Examples of foods to eat include:

Wholegrains – oats, barley, quinoa and rye

Protein – lean red meats, chicken, grains, beans and legumes, nuts and seeds, eggs, low fat dairy and fish such as salmon and tuna

Healthy fats – avocados, olives, olive oil, lean red meats, nuts and seeds such as walnuts, flaxseeds, almonds and omega-3 oils found in oily fish such as salmon, mackerel, sardines and tuna

Fruit and Vegetables – green leafy vegetables such as spinach, broccoli and kale, and berries such as blueberries, raspberries and blackberries

 

3. Physical Exercise for Brain Health

Any type of physical exercise that you enjoy to do most days of the week, is better than not doing anything at all. It may be a brisk walk, going to the gym or a yoga class, whatever it is, get the heart pumping and the blood moving. Stress levels will decrease and your sleep will improve, all contributing to you feeling more like yourself and being able to function with a clearer mind.

 

4. Sleep for Brain Health

Sleep and rest are important for our overall health, as this is when our brain and body repairs and restores itself, allowing us to function at our optimum the next day. Lack of sleep or sleep disturbance affects memory and concentration. Some things to consider are:

  • What time are you going to bed?
  • Are you turning off your devices at least an hour before sleep?
  • Do you find that your mind races with thoughts of the day and you have trouble switching off?
  • Is the temperature in your bedroom comfortable, not too hot or too cold? Is there adequate air flow?

 

5. Reduce Brain Burden

Women are well known to be multi taskers, but when we are in the midst of brain fog, even one thing to concentrate on can be hard work. Try reducing or stopping multi tasking, it is generally an inefficient way to work anyway, as it forces you to divide your time and energy to complete multiple tasks at once – if you devote your time to one task at a time, you will be more present with what you are doing and will produce a better outcome. It will allow your mind to slow down and you won’t feel so overwhelmed and scattered by the tasks you need to get done.

Reduce your alcohol consumption, quit smoking and be mindful of the side effects of non-prescription medications you are taking – as they can all have an effect on brain function and health.

 

6. Strengthen your Brain

You could try to improve your memory by repeating information and making links or associations with information that will help you to remember. Write things down or keep a diary to stay organised and help remind you of what is coming up, and keep to routines that help you find things, such as, always put your keys in the same place. Hobbies, puzzles, brain teasers, crosswords and reading all stimulate the brain, challenging your thinking and brain power.

 

 

If you are ever concerned by your symptoms and they are worrying you, always consult your doctor for further advice. This article is for information purposes only, as each individual’s circumstances are unique.