Menopause Brain Fog – Everything You Need to Know

Menopause brain fog can be an absolute nightmare. It’s a super common symptom of perimenopause and menopause that can cause frustration, confusion and – let’s face it – can be pretty frightening.

So, let’s take a look at the dreaded menopause brain fog in detail, from what it is, why it’s caused and what you can do about it.

Let’s clear that fog and jump right in!

What is menopause brain fog?

Menopause brain fog is a common symptom of perimenopause and menopause. Many women describe it as feeling like their brain has been taken over with cotton wool. As a result, clear thinking is fairly tricky to achieve.

Causes of menopause brain fog

To clear the fog, we need to first understand what’s causing the menopause brain fog.

The main contributors toward a fuzzy brain are the changes to oestrogen and testosterone.

Oestrogen and testosterone are huge players when it comes to cognition and memory. As your oestrogen and testosterone levels decline during perimenopause and menopause, your cognitive system is impacted. That can, as a result, cause memory loss, make it tricky to concentrate, make it feel like certain words are lost in the brain and getting confused more regularly.

How oestrogen impacts the brain

Oestrogen is important for brain function. It helps fire-off neurons, supporting new cell growth and works with existing cells to connect with others.

As oestrogen levels decline in perimenopause and menopause, your body is deprived of this hormone. Your brain suddenly has to learn how to operate with less of this hormone.

Oestrogen encourages your brain to burn more glucose and convert it to energy, so without the same amount of oestrogen, you’ll likely be fatigued as a consequence.

This lack of oestrogen can act as a trigger for hot flashes and night sweats, anxiety and depression, and – of course – brain fog.

How testosterone impacts the brain

Just like oestrogen, testosterone is created by the ovaries. Testosterone helps to strengthen certain nerves inside the brain and is hugely responsible for your mental state. When it works as it should, it results in mental clarity and better energy.

Testosterone, too, helps to strengthen the arteries that are responsible for blood flow to the brain, which is crucial for memory.

As testosterone levels decrease, the consequence is brain fogginess, lower energy and fatigue and poor memory.

What does menopause brain fog feel like?

Menopause brain fog is appropriately named, because it does genuinely feel like your brain is covered with thick fog.

As a whole, menopause brain fog can include:

• Finding it challenging to find the right words
• General forgetfulness
• Memory loss
• Finding it tricky to stay focused

Menopause brain fog can cause anxiety – especially if it’s happening in the workplace.

How common is menopause brain fog?

If you’re struggling with menopause brain fog, you are far from alone. The British Menopause Society conducted a research survey and discovered that a staggering 40% of women reported problems with memory and focus in perimenopause.

Another research project by Channel 4 discovered that 73% of women interviewed experienced menopause brain fog.

Does menopause brain fog only happen during menopause?

Despite being called menopause brain fog, it can actually happen at any stage of menopause. Often, brain fog rears its head in the early stages of perimenopause, but it can crop up whenever it fancies it.

How to reduce menopause brain fog

We now understand the core elements of menopause brain fog – what it is, what it feels like, why it happens and when it happens. So, let’s move onto the most important bit: how do you reduce menopause brain fog?

1. Get plenty of rest and prioritise your sleep

If you’re struggling with fatigue, insomnia and night sweats, this may be a case of “that’s easier said than done.”

However, one of the most important strategies to cure menopause brain fog is to prioritise your rest and sleep quality.

Sleep problems are common during perimenopause and menopause because your brain is struggling to regulate sleep adequately without the right levels of oestrogen and progesterone. That’s why it’s so important to help it out and increase your chances of a good night sleep.

You can improve your sleep during perimenopause by:

• Create, follow and stick to a regular sleeping schedule by going to sleep and waking up at the same time every day – even on the weekends.
• Avoid napping as much as possible. This may feel challenging if you’re exhausted, but napping may prevent sleeping later at night.
• Develop a relaxing bedtime routine. Whether you choose to read a book, have a bubble bath or journal about your day, you should spend at least 30 minutes before bed relaxing (and staying away from screens).
• Make sure your bedroom is kept at a comfortable temperature. Open your windows before bedtime and sleep with a fan on.
• Avoid eating too closely to bedtime.
• Avoid caffeine and alcohol before bed.

2. Focus on your diet and eat strategically to improve menopause brain fog

Nutrition and eating strategically can revolutionise your experience of perimenopause and menopause.

So, what foods can help with menopause brain fog?

• Foods rich in Vitamin B
  • Wholegrain foods
  • Quinoa
  • Brown rice
  • Eggs
  • Fish
  • Nuts
  • Legumes
  • Dark, leafy greens
• Omega-3 fatty acids
  • Sardines
  • Kippers
  • Mackerel
  • Salmon
  • Walnuts
  • Sunflower seeds
  • Kiwis
• Foods containing folic acid
  • Spinach
  • Edamame beans
  • Asparagus
  • Lentils
  • Broccoli
  • Kale
  • Peas
  • Avocado
• Berries
• Turmeric

You should avoid high sugar intake, alcohol and caffeine as this can worsen menopause brain fog.

3. Get moving with routine exercise! Good for the body and the brain

If exercise is the last thing on your wish list, it’s completely understandable. Brain fog can often stem from exhaustion, and exercise doesn’t merge well with fatigue. That said, even if you don’t want to, exercise is one of the best countermoves against menopause brain fog.

One study has discovered that physical activity helped build increases in something called hippocampus, which is responsible for memory and learning.

Not to mention, exercise is crucial for menopause weight control.

4. Find your unique way to manage stress as best as you can

Unfortunately, stress is a consistent character in our world. Many people live with stress and struggle with how to manage it.

If you’re suffering with menopause brain fog then it’s even more important than ever to find coping strategies to manage your stress. This, too, will help with menopause anxiety.

As with most symptoms, it’s all about learning what works for you, your mind and your body. Stress management is not a one-size-fits-all topic, but there are a few things you can try:

• Exercise
• Connecting with others
  • See your friends or family
  • Join a support group
• Find a new hobby or goal
  • Learn a new language
  • Learn how to play an instrument
  • Write a story
  • Take up knitting or crochet
  • Join a club
  • Read more
• Avoid habits that make you feel worse
  • Drinking alcohol
  • Smoking
  • Consuming too much caffeine
• Take control of your stress
  • Journal
  • Talk to someone and ask that they listen rather than provide advice

5. Dedicate time to yourself for self care and relaxation

Self care and relaxation is key to banishing menopause brain fog. For the majority of women feeling foggy in the brain, stress and fatigue will play a part in it. That’s why taking time for you isn’t a luxury – it’s a necessity.

Just like stress management techniques, self care is all about the individual person. For some women, joining a sports club may work wonders. For others, that’s their worst nightmare and they’d prefer to spend their me-time in a hot bubble bath.

No matter what you choose to do, it’s all about making sure you feel tranquil and content while doing it.

Have a play around with different activities. If you’re stuck, consider these self-care activities:

• Journal and express gratitude
• Explore your creative side
  • Draw and paint
  • Make pottery
  • Craft
  • Write
• Do yoga
• Sing (it boosts endorphins)
• Go for a walk
• Listen to a podcast
• Watch your favourite show or movie
• Get lost in a good book
• Meditate and breathing exercises
• Gardening
• Take a course in something new
• Take a deep, relaxing bath

6. Exercise your brain with brain training activities and games

Make sure your brain stays active to help clear the menopause brain fog with puzzles and crosswords. There are free apps available for brain training games, too.

Your brain requires stimulation – just like everything else in your body. So, whether you prefer crosswords or sudoko or something else entirely, keeping your brain active will help clear some of the fog.

When to see a doctor about menopause brain fog

As with any menopause symptom, you should never have to struggle alone. If menopause brain fog is problematic for you and it’s interfering with daily life, please do visit your GP.

Menopause brain fog – in a nutshell

Perimenopause and menopause brings with them not only physical side effects but mental and emotional ones, too. From depression to anxiety and panic attacks, the transition to menopause is a testing time.

Menopause brain fog can be incredibly frustrating and frightening. However, know that it doesn’t last forever and it will clear up eventually.

Until then, though, clear the fog by prioritising and protecting your sleep, eat the right foods, exercise regularly, manage your stress as best as you can, practice self care and stimulate your brain with brain-training activities.

If these strategies to combat menopause brain fog don’t change anything, book an appointment with your GP. Remember, healthcare professionals are there to help you, so don’t hesitate to open up.