Brain fog and menopause: what you need to know

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 the transition into 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. 

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings. 

Brain fog is very common. Almost 40 percent of women experience lapses in memory and concentration during the menopausal transition. A large proportion of these women notice symptoms at an early stage, even before any menstrual changes are experienced. But there is good news: it’s completely normal to have temporary memory problems. Things will get better. You’re not losing it. There’s nothing wrong with your brain. Like the rest of your body, your brain is adjusting to a new hormonal environment. Once you reach postmenopause, cognitive strength will go back to what it was in your premenopause years.  

In fact, other menopausal symptoms will likely decrease, too. So no, you haven’t got early onset dementia. Welcome to the wonderful world of menopause! 

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 balance 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.