If you are a woman between the age group of 45 and 55, and tend to feel forgetful, or have difficulty in concentrating, chances are you may be feeling early side effects of menopause. Brain fog during menopause is quite common, and as real as hot flashes, night sweats, irregular periods and mood swings that women often experience during this transitional phase. While brain fog is not a medical health condition, it is a group of symptoms that can impact memory, concentration and cognitive health in general. You can make changes in your lifestyle to treat menopause brain fog.

What is menopause?

Menopause marks the natural end of a woman's reproductive years, typically occurring when they are aged between 45 and 55. "It is the time when a woman hasn't had a period for 12 consecutive months, which signifies the permanent cessation of ovarian function," explains obstetrician and gynaecologist Dr Thejaswini J. This transition in a woman's life leads to a decline in hormone production, especially estrogen and progesterone, which can have a variety of effects on the body like vaginal dryness, decreased libido, and weight gain.

Brain fog during menopause is common in women in 40s or 50s. Image courtesy: Adobe Stock

What is menopause brain fog?

Menopause brain fog refers to the cognitive challenges like memory, focus, and mental clarity that many women experience once they stop having periods. "Women easily forget things, get distracted, and feel mentally sluggish during menopause, which can impact their daily functioning," says the expert. Menopause-related cognitive problems are common in midlife women, according to research published in Menopause - The Journal Of The Menopause Society in July 2024.

Symptoms of menopause brain fog include:

• Forgetfulness
• Difficulty concentrating
• Mental fuzziness

"Some women may find it hard to recall recent conversations they had with a friend or relative, names of people, or appointments they booked, or they may find it difficult to stay focused when it comes to tasks," says the expert. Multitasking may become harder, and processing information could take longer than usual.

The cognitive issues are typically temporary, and usually improve after menopause. But some women can experience brain fog symptoms for months and others for years.

What are the causes of brain fog during menopause?

Cognitive complaints are more common in women near menopause, which is a phase marked by a decrease in hormone levels, particularly estrogen, as per a 2021 research published in the World Journal Of Psychiatry. Whether there is a decrease or increase in estrogen level, it can lead to brain fog, as per research published in The Journal of Clinical Endocrinology and Metabolism in 2013.

"The main cause of brain fog during menopause is the fluctuation and ultimately, decrease in estrogen levels," says the expert. Estrogen plays a key role in brain function, influencing memory, attention, and other cognitive processes. As estrogen declines, it can lead to disruptions in neurotransmitter activity, which affects mental clarity and memory.

In addition to hormonal changes, other factors such as sleep disturbances (from hot flashes or night sweats), stress, and mood swings can contribute to brain fog during menopause.

How to treat menopause brain fog?

Treatment options for menopause brain fog include -

1. Hormone Replacement Therapy (HRT)

"Hormone Replacement Therapy or HRT is one treatment option for menopause brain fog, as it can help balance estrogen levels," says the expert. The treatment, which involves having either a combination of estrogen and progestin or low-dose estrogen, can help alleviate cognitive symptoms experienced by women during menopause.

2. Diet

Vitamin D deficiency may be linked to a higher risk of depression, which may cause brain fog, as per research published in the Journal of Affective Disorders in 2017. Apart from sunlight, you can also eat salmon, sardines, mackerel, red meat, liver, egg yolks and fortified foods such as breakfast cereals to get vitamin D. Also, have leafy greens, blueberries and walnuts to support cognitive function.

3. Sleep well

If not eight hours every night, try to get about seven hours of good quality sleep. Make sure your bedroom is comfortable, dark, and cool. Also, don't drink beverages with caffeine close to bedtime, as they can affect your sleep quality. Before sleeping, try deep breathing exercises to keep stress at bay, as it is something that can affect how well you sleep.

Sleep well to manage brain fog during menopause. Image courtesy: Adobe stock

4. Regular exercise

Regular exercise not only improves cardiovascular health, but can also boost cognitive function. Try to move around for approximately 150 minutes every week for your brain health.

5. Mental exercises

"Apart from physical exercises, go for mental ones such as puzzles or reading," suggests the expert. These brain-stimulating activities may help to improve your concentration, attention and memory.

Menopause brain fog, which can make it difficult to concentrate or focus, is common in women in their 40s and 50s. Adopting certain habits can help reduce the impact of brain fog during menopause. So, regularly engage in physical and mental activities, have a nutritious diet, and adequate hydration to support cognitive health.

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