Have you been feeling lost lately? Like, you walk into a room and forget what you came in for. Or you cannot find the right words to express a thought – something you did not have an issue with before. You miss appointments or sometimes feel like you are in a haze. These memory issues can be concerning, and you might think something is very wrong with you. But “brain fog” is more common than you think, and almost two-thirds of women going through menopause experience some degree of memory or concentration issues.
Does menopause affect your brain?
As your body’s estrogen levels start decreasing in perimenopause, it doesn’t just affect your body (hello, hot flashes!) but your brain as well. Did you know that estrogen fuels your brain? Estrogen stimulates the brain, helps the neurons form new connections, supports growth of new cells and impacts higher cognitive functions like memory. As estrogen levels fall in your 40s and 50s, your entire body – including your brain – starts to go into a deprived state. Your brain has to work harder to sop up all the estrogen it can find. The dwindling hormone levels in perimenopause and menopause can lead to cognitive symptoms including memory loss, difficulty staying focused, difficulties finding the right words to express a thought, losing your train of thought and getting confused easily. Studies have shown that it can also be responsible for mood symptoms like depression and anxiety. Women often use the term “brain fog” to describe their memory & cognition changes. Many women will say that their brain feels like “cotton wool” or in a haze.
Is there a treatment for brain fog?
Both cognitive & mood symptoms differ in severity among women. Some will have mild symptoms, but some experience such severe symptoms that it can disrupt their daily life. The good news is that a combination of lifestyle changes, therapy and medical care can improve your brain health and relieve your symptoms!
Diet – There is a proven link between what you eat and your brain health. A brain-boosting diet must be rich in polyunsaturated fatty acids, such as Omega 3 and Omega 6, as well as antioxidants like vitamins A, C and E.
Exercise – Regular exercise has been shown to improve mental and emotional health. It’s important to keep active by doing things you enjoy, so you will stick to it. Don’t like the gym? Try yoga, or go for a walk. Physical activity is irreplaceable – but what you do to keep active, and break a sweat is yours to choose!
Proper sleep – your brain needs deep sleep to detox and reboot itself. Unfortunately, sleep problems are also an effect of menopause, so you might have to take extra care to ensure you get good sleep. Improve your sleep hygiene – no screen time before bed; keep your room cool, dark and clutter-free; try aromatherapy or relaxing balms to help you feel relaxed.
HRT – menopause hormone therapy, which replaces the estrogen reserves in your body, can improve your brain fog symptoms too.
Memory and other cognition issues like concentration may improve with time as you complete menopause. Make sure to eat well, stay active and generally focus on self-care to keep your mind healthy. If you are concerned about your brain fog symptoms, do not hesitate to call your doctor!
