Brain fog and menopause
Approximately 40 percent of women experience lapses in memory and concentration during menopause. A large proportion of these women notice symptoms at an early stage, even before any menstrual changes. But there is good news: many women experience temporary memory problems. Things will get better.
My memory is a sieve and I can’t concentrate. Sometimes I worry if things will ever get back to normal. - Dieuwertje (age 54)
After menopause, in postmenopause, your brain slowly adjusts to a new hormonal environment and mental sharpness will most likely return. Most other symptoms will disappear, too. In fact, the majority of women feel better once they're in postmenopause. So don’t worry about having dementia. It’s just menopause. In the meantime, there are things you can do to support your brain health.
What is happening in your body?
Menopause can take a toll on your mental and physical health. Brain fog (fuzzy head), forgetfulness (losing things and then finding them in weird places) and concentration issues are all common symptoms during menopause. There is a relationship between cognitive problems and the decrease in sex hormones.
The hormones oestrogen and testosterone play an important role in communication in the brain. When these hormones begin to fluctuate and fall around menopause, communication in the brain may be less smooth. Declining oestrogen levels can lead to brain fog and make you more forgetful. Low testosterone in particular can cause poor concentration.
There are also other factors besides menopause that can impact brain function. Lack of sleep, headache, migraine and hot flashes can all make it difficult to stay sharp and alert. The impact of stress should also not be underestimated. When you are tired, stressed and strung out, your ability to concentrate diminishes.
Menopause can also bring other common symptoms, such as hot flashes, weight gain and mood swings.
What can you do?
Try thinking about it like this: menopause is to blame, not you. Understanding this may help a little. There are also things you can do to stimulate your brain.
- Your brain is mostly made of fat and requires a steady supply of fatty acids to run properly and smoothly. Ever had your omega-3 levels checked? Do a blood test. You can restore balance by eating healthily. Good sources of fat for your brain are fatty fish, nuts and seeds. Vegetables and complex carbohydrates are the preferred energy source for the brain. An omega-3 supplement can also supply an adequate amount of good fats. Many women report their memory improves once the level of essential fatty acids in the brain is more balanced.
- Regular physical activity is good for your brain. Choose an activity that suits you: exercising, walking, cycling, doing stretches, taking the stairs instead of the elevator. It can be anything that you enjoy doing.
- Do breathing exercises to improve your focus and alertness. Breathing calmly relaxes the mind, calms down racing thoughts and will help you deal with distractions. Does this sound like too much trouble? Stop! A five-minute exercise is enough to deliver benefits.
I write down things I might forget. This, and also remembering that it's only temporary, helps a lot.- Anna (age 51)
Can hormone therapy help?
What helps with brain fog and forgetfulness during menopause? The best advice we can give you is to eat a healthy diet with plenty of omega-3 and get 30 minutes of exercise every day. Do you suffer from severe symptoms such as hot flashes, vaginal dryness or night sweats besides memory problems? Then hormone therapy might help. Hormone therapy supplements the body with hormones that are lost during menopause and can help reduce these symptoms.
Sources
- Bilodeau L, Harvard Health Publishing. (2021). Sleep, stress, or hormones? Brain fog during perimenopause. https://www.health.harvard.edu/blog/sleep-stress-or-hormones-brain-fog-during-perimenopause-202104092429.
- Conde DM, Verdade RC, Valadares ALR, Mella LFB, Pedro AO, Costa-Paiva L. (2021). Menopause and cognitive impairment: A narrative review of current knowledge. PMID: 34513605
Your path to a smooth menopause starts here
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FAQ
Are memory problems a permanent problem for menopausal women?
Forgetfulness and memory problems during the menopausal transition are common and often only temporary. Like the rest of your body, your brain is adjusting to a new hormonal environment. Most women regain their cognitive abilities after menopause.
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