The transition into menopause, marked by a decline in oestrogen and progesterone production, can bring about a swarm of physical and emotional changes. While hot flashes, night sweats and mood swings are often at the forefront of menopausal discussions, another common symptom that can significantly impact quality of life is brain fog.
Many women experience increased forgetfulness, difficulty recalling names, misplacing items like keys, relying on constant to-do lists and finding it challenging to retain information. This cognitive fog can impact daily functioning, making it particularly challenging to concentrate at work or engage in activities like reading or watching TV.
While the exact cause of menopause-related brain fog remains unclear, research suggests that hormonal changes, sleep disturbances and increased stress levels may all play a role.
What does brain fog during menopause feel like?
- Lack of mental clarity
- Poor concentration
- Forgetfulness
- Inability to focus
What causes brain fog during menopause?
Oestrogen, the primary female sex hormone, plays a crucial role in brain function. It helps maintain cognitive function, regulate mood and protect against neurodegenerative diseases like Alzheimer’s. During menopause, oestrogen levels decline, leading to potential disruptions in these brain functions.
Progesterone, another important female sex hormone, also influences brain function. It plays a role in memory consolidation, the process of converting short-term memories into long-term storage. During menopause, progesterone levels also decline, potentially contributing to memory difficulties.
In addition to hormonal changes, sleep disturbances are another common symptom of menopause, and they can further exacerbate brain fog. Lack of sleep can impair cognitive function, making it harder to focus, remember information and make decisions.
Many women experience elevated levels of stress during menopause, and this can also contribute to brain fog. When the body is under stress, it releases cortisol, a hormone that can interfere with cognitive function. Chronic stress can lead to persistent memory problems, difficulty concentrating and decreased mental clarity.
Managing brain fog during menopause
While menopause-related brain fog can be challenging, there are several strategies that can help women manage these symptoms and improve their cognitive function:
- Prioritise sleep: Aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine and avoid caffeine and alcohol before bed.
- Manage stress: Find healthy ways to cope with stress, such as yoga, meditation, or deep breathing exercises. Mindfulness techniques, such as meditation, can help improve focus, attention, and memory.
- Maintain a healthy diet: Eat a balanced diet rich in fruits, vegetables, whole grains and lean protein. Limit processed foods, sugary drinks, and excessive caffeine.
- Regular Exercise: Engage in regular physical activity, which can improve blood flow to the brain, reduce stress and enhance cognitive function. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Mental stimulation: Keep your mind active. Engage in mentally stimulating activities such as reading, puzzles, knitting or learning new skills.
- Stay hydrated. Drinking plenty of water helps your brain function at its best. Keep a water bottle at your desk while working to easily incorporate this habit.
- Consider supplements: Some supplements, such as omega-3 fatty acids and vitamin D, may help support cognitive function. Talk to your doctor about potential benefits and risks.
- Seek support: Do not hesitate to seek support from your employer, talk to your doctor about your brain fog symptoms or do DocHQ’s MenoBalance Check to get a comprehensive analysis of your hormonal state
Understanding your hormones during menopause
Hormones play a significant role in menopause and can be the underlying cause of various symptoms, including brain fog. Oestrogen, progesterone and testosterone, the primary female sex hormones, undergo significant fluctuations during menopause, leading to disruptions in neurotransmitter levels and cognitive function.
DocHQ’s MenoBalance Health Check is a simple at-home health test for women seeking a comprehensive understanding of their hormonal state during menopause and perimenopause. It provides detailed insights into progesterone, testosterone levels and Follicle stimulating hormone (FSH), along with other essential hormones like sex hormone-binding globulin (SHBG) and Luteinising hormone (LH). It offers a detailed look at your female hormone balance so you can understand what your symptoms might mean and make informed decisions about your hormonal wellbeing.
