Struggling to concentrate during menopause? We’ve got the answers to help you navigate through the haze
*This article/page uses the terms ‘male/man/men’ and/or ‘female/woman/women’. Please note, this is in reference to the sex assigned at birth. We know and understand that trans and non-binary people will equally need support.
Have you found yourself being a bit more forgetful these days? Like misplacing your keys, blanking on names or constantly jotting down to-do lists? If so, you might be struggling with menopause-related brain fog.
What is menopause?
Menopause is a natural process that anyone who has periods goes through as they get older, but in some cases, it can be medically induced.
Menopause is the end of menstrual cycles. If you haven’t had a period for 12 months straight, this is menopause. It typically happens between the ages of 45 and 55, with the average age in the UK being 51. But before you get there, you go through the perimenopause.
Perimenopause and menopause can bring about many changes, and one of the less talked about but commonly experienced symptoms is brain fog. But what exactly is brain fog during menopause?
What is brain fog?
Brain fog refers to a state of mental confusion where you might feel forgetful, find it hard to concentrate or struggle to think clearly. Some people describe it like their mind is enveloped in a haze, making even everyday tasks more challenging.
Brain fog isn’t a medical term, but it describes a range of symptoms including:
- Lapses in memory
- Difficulty concentrating
- Struggling to find the right words
- Feeling mentally sluggish
During menopause, these symptoms can become more obvious due to hormonal changes. Many people say they feel more scattered or less sharp than they used to be.
How can menopause cause brain fog?
Two key hormones, oestrogen and testosterone play important roles in cognition and memory. When their levels start to drop during perimenopause and menopause, you might have some symptoms of brain fog.
Oestrogen is needed for parts of the brain – like the areas that support your memory and mood regulation to function normally. The fluctuation and decline of oestrogen can affect how different areas of the brain work, which can contribute to brain fog.
The decrease in testosterone can also affect this, but less.
Clearing the haze
The cognitive cloudiness from brain fog can make it difficult to remember names, focus on tasks or even find the right words during conversations. But don’t worry – you’re not alone.
While brain fog can be worrying, there’s no need to panic. There are things you can do to help support your brain health.
Fuelling your brain during menopause
Did you know that what you eat can have a big impact on your brain health? Taking care of your body by eating well and staying active can help you feel better, especially during changes like menopause.
Try to eat lots of fruits, vegetables, and foods with plenty of fibre, like whole grains. It’s also good to include dairy or dairy alternatives, different kinds of protein (like beans, peas, and lentils) and healthy fats (like olive or rapeseed oil) in your meals.
A balanced diet gives your body the nutrients it needs, which you can mostly get from the food you eat. Eating well doesn’t just help your body stay strong; it’s also important for your mind. Eating a healthy diet can support both your body and your mental health, helping you feel your best during this time.
Sleeping for a clear mind
Getting good quality sleep is important during perimenopause and menopause, but it's also common to have sleep disturbances due to hormonal changes.
With lower levels of oestrogen and progesterone, your brain and body might find it harder to regulate sleep. This can lead to issues like:
- Trouble falling asleep
- Trouble staying asleep
- Waking up in the middle of the night
Missing out on good quality sleep can affect your brain health and contribute to that frustrating brain fog.
The good news is that improving your sleep habits can make a big difference. Try simple changes like:
- Limiting screen time before bed
- Keeping your bedroom cool, dark and comfortable
- Using pillow sprays or sleeping aids to help you relax
Many women find that their sleep quality improves once they start hormone replacement therapy (HRT). Better sleep can help to support your mood, energy levels and concentration, helping to lift that mental fog.
By focusing on getting better sleep, you can support your brain health and feel more like yourself again.
Supporting your brain with exercise
Staying active is a great way to support brain health during menopause. It’s important to find activities you enjoy, as regular exercise can improve your mental and emotional wellbeing.
If the gym or fitness classes aren’t your thing, don’t worry – there are plenty of other things you can try. Yoga is great for helping to relieve everyday stress and promote relaxation, while even a daily walk can help to support your fitness and enhance your overall sense of wellbeing.
Starting a new nutrition and exercise routine can feel daunting, especially when dealing with menopausal symptoms. The key is to make small, sustainable changes that fit seamlessly into your daily life. Some women find that their energy and motivation to exercise increase when they begin hormone replacement therapy (HRT).
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) is a treatment that’s used to help relieve the symptoms of menopause, including brain fog. It works by replacing the hormones that are low during menopause.
If your brain fog is tied to perimenopause and menopause, HRT might be worth looking at. It can help relieve most menopause and perimenopause symptoms.
You might be worried about using HRT, but for most women, the benefits of symptom control, and reduced risk of osteoporosis and heart disease outweigh the risks. It’s always a good idea to discuss this with your doctor annually to review the benefits and any potential side effects.
Is it menopause brain fog or something more?
Many women worry that their brain fog might be early signs of dementia. So, how can you tell if your symptoms are due to menopause or something more serious like early-onset dementia?
The key is to look at the timing and how severe your symptoms are. Dementia typically starts subtly but gets progressively worse over time. It can significantly affect your daily life.
On the other hand, menopause-related brain fog, while sometimes impactful, doesn’t usually get worse over time and can often be managed. If your cognitive issues begin around the same time as other menopause symptoms, they're likely part of the menopause transition.
Sometimes, cognitive symptoms can be the first sign of menopause, making you feel anxious because there are no other clear reasons why.
If you're worried about any of your symptoms, it's always a good idea to talk to your GP. They can check for other possible medical issues, like thyroid problems or diabetes.
There are screening tests that your GP can perform that can help to see if your symptoms might be related to dementia. While these tests aren't 100% conclusive, they can help to provide a clearer picture of what's going on.
From misplaced items to muddled thoughts, we’re here to support you through menopause brain fog.
