Menopause and Brain Fog

Menopause is a significant life transition for women, marked by a decline in estrogen production and the ending of menstruation. While many women are familiar with the physical symptoms like hot flashes and night sweats, there’s another aspect that often goes overlooked: brain fog.

What is brain fog?

Imagine you’re in the middle of a presentation at work, but keep losing your train of thought mid-sentence. You feel like the word you’re looking for is on the tip of your tongue, but you just can’t recall it. Perhaps you walk into the kitchen but can’t remember what you were looking for. These are all examples of brain fog. Generally speaking, brain fog can appear in a number of ways:

Trouble concentrating: Difficulty focusing on tasks or conversations
Forgetfulness: Struggling to remember what you were going to say, or where you placed a certain item
Difficulty with decision managing: Struggling to make choices, even ones you once found simple
General feeling of fuzziness or feeling “out of it”

Why does brain fog occur during menopause?

The exact causes of brain fog during menopause are complex and not fully understood. However, several factors are believed to contribute:

Hormonal changes: Fluctuating estrogen levels during menopause can affect brain function.
Sleep disturbances: It’s common to experience trouble sleeping during menopause, due to factors like night sweats, and this can impact cognitive function.
Stress: In general, juggling the many symptoms and changes associated with menopause can be stressful. Chronic stress has been shown to exacerbate brain fog.
Lifestyle factors: Poor diet, lack of exercise, and certain medications can also contribute.

Strategies to Combat Brain Fog

While there’s no one-size-fits-all solution, there are strategies that can provide relief, ranging from lifestyle changes to medical treatments.

Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. If night sweats are disrupting your sleep, there are a few things you can adjust to improve sleep quality. Experts recommend setting your thermostat between 60 to 67 degrees Fahrenheit at night, as a cooler room can be more conducive to sleep. Avoid diet related triggers like alcohol, caffeine, or spicy foods close to bedtime. Try sleeping in breathable clothing made with natural fabrics like cotton.
Manage Stress: Practicing relaxation techniques like meditation, deep breathing, or yoga for even just a few minutes a day can help to calm your mind and relieve stress which can impact sleep.
Exercise Regularly: Engaging in at least 30 minutes of physical activity daily – whether that’s walking, Pilates, spin class or anything you enjoy – can improve brain health and cognitive function.
Practice Cognitive Exercises: Just like our body, our brain can use some exercise too. Games like crossword puzzles or Sodoku can help to improve our memory and processing speed.
Eat Nutritious Foods: Focusing your diet on fruits, vegetables, whole grains, and lean proteins can help support healthy brain function.
Stay Hydrated: Dehydration can contribute to cognitive difficulties. Try to aim for six to eight glasses of water a day. To make it easier, you can also try filling a water bottle with lemon slices or cucumber to make it more appealing.
Consider Hormone Therapy: In some cases, hormone therapy (HT) may help alleviate brain fog symptoms. HT involves taking supplemental forms of hormones – either estrogen or a combination of estrogen and progesterone – to help relieve menopause symptoms. HT has been extensively studied in clinical trials conducted over several years by many notable academic institutions. According to the North American Menopause Society (NAMS) HT is safe and effective for most women, in perimenopause through menopause, especially when started before age 60 or within 10 years of menopause. There are many different forms of HT. As always, it’s best to schedule an appointment with your Axia Women’s Health provider to better understand the benefits and side effects and determine the best option for you.

Remember, you’re not alone. Many women experience brain fog during menopause. By understanding the causes and implementing these strategies, you can effectively manage your symptoms and improve your overall quality of life. If you’re struggling with brain fog, don’t hesitate to connect with your Axia Women’s Health provider for personalized advice and support.