Understanding Brain Fog during Menopause
Brain Fog is a generic term used to describe a feeling of mental cloudiness, confusion, difficulty concentrating and a decrease in cognitive function. It is not an official medical diagnosis but a symptom that we can often feel and suffer from for many reasons and at many stages of our lives. For many women it is a big concern while going through menopause. Many women worry that they are losing their minds but actually the brain is just going through a big transition and needs time & support to adjust to this new time of life
Causes of Brain Fog
Brain fog during menopause is primarily linked to hormonal changes, particularly the decline in oestrogen, which plays a vital role in our cognitive function. When oestrogen levels start to decrease in the hippocampus (the brains main memory centre), we can start to feel forgetful. However there are other contributing factors to this too:
- Sleep Disturbances: Insomnia or disrupted sleep due to night sweats can impair cognitive clarity.
- Stress and Anxiety: The menopause can bring with it certain stresses and anxieties. This emotional upheaval can cloud mental clarity.
- Diet and Nutrition: Poor nutrition may lead to deficiencies that affect brain health.
- Increases mental burden: Let’s face it, as women our mental load is high. And in our 40’s and 50’s this can increase while juggling life's challenges. This mental overload can add to the menopause brain fog
Managing Brain Fog
Don’t despair too much! Brain fog is a common symptom but one that can be managed by making some simple and positive lifestyle changes:
- Exercise – Regular physical activity can improve has lots of benefits including boosting mood and energy levels. Both of which can help alleviate brain fog. It is recommended that peri and menopausal women take part in moderate cardio activity for 150 mins a week….you can quite literally run from your problems!!
- Quality Sleep – Get more sleep where possible. Improve sleep quality by setting a good sleep pattern, keep your bedroom dark and cool, avoid any un-necessary distractions before bed time
- Balanced Diet – Cut down on starchy, sugary foods and focus on eating plenty of fruit & vegetables, nuts, fish and whole grains
- Social Connections – Maintaining social connections can boost your brain health. Socialising can stimulate attention and memory, so even when you are busy make some time to see a friend or speak to family. Invest in your relationships and the people in your life
- Supplements – There are many supplements that can be added to a balanced diet that can help here. For example Vit B12, Magnesium and Vit D have all been scientifically shown to improve cognitive function and can be lacking in many western diets.
So although we can’t stop menopause and its symptoms from coming into our lives, with some small and effective changes we can stop it from taking over our lives!