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Beat Menopausal Brain Fog

Beat Menopausal Brain Fog

Every year, over one million American women experience menopause. While you may associate that with hot flashes or mood swings, there’s another symptom of “the change” you might not know about—brain fog.

According to a 2021 study, 44% to 62% of women experienced cognitive difficulties during the menopause transition. Some women have reported brain fog so severe they feared they were developing dementia. And hormone changes appear to be the primary cause.

Estrogen stimulates the brain and aids in cell growth. However, as estrogen levels decline during menopause, so does your brain’s energy, leading to symptoms such as hot flashes, night sweats, anxiety or depression and—you guessed it—brain fog.

That fog may include forgetting someone’s name, feeling frazzled, memory loss, difficulty focusing, losing your train of thought or having trouble thinking of a word you want to say or write.

Luckily, here are several ways to clear the fog:

De-stress.
Long-term stress increases cortisol levels, and those stress hormones can negatively affect memory and focus. However, de-stressing can improve memory. The Journal of Alzheimer’s Disease found that people 55 and older who spent at least an hour per week performing meditative yoga experienced improvements in verbal and visual-spacial memory.

Eat a balanced diet.
They say, “you are what you eat,” and in this case, it’s true. Our brains are connected to the foods we consume. Foods that can boost your brain are rich in omega-3 fatty acids, such as eggs, fish, nuts and seeds. Your mind also can benefit from antioxidants like vitamins A, C and E.

Exercise.
While exercise seems to be more about the body than the brain, a study in Neurology reported that middle-aged women with high physical fitness were 90% less likely to develop dementia later in life.

Get plenty of sleep.
As many as 60% of postmenopausal women report sleep problems like hot flashes and insomnia. And lack of sleep can make brain fog worse, leading to a vicious cycle. To combat that, cut off screen time at least 30 minutes before you go to sleep. And, try to go to bed and wake up at the same time every day.

Though these are all great ways to see your way through the fog, be sure to talk to your doctor about your symptoms, especially if your brain fog is endangering your safety (such as forgetting when you’re cooking) or is paired with hallucinations or paranoia.

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If you think you’re experiencing perimenopause or menopause, maybe it’s time to talk about your options with a primary care provider or OB/GYN.

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