Brain Fog in Menopause: What is it and how to cope with it

Menopause brain fog and how you can clear a way through it

The menopause brain fog you notice is definitely  real. Leaving the remote control in the fridge or forgetting what you came into a room for is frustrating and women notice it happens more and more around their 40s and 50s.

Have you noticed some things aren’t some clear as they used to be? Do you feel forgetful, muzzy headed and have difficulty concentrating at times? Those times when you go into a room and forget why, or start doing something and lose your train of thought are very real for menopausal women. A recent study by Massachusetts General Hospital, Brigham and Women’s Hospital and Harvard University found that brain fog around the ages 45-55 is a  real feeling.

Memory and cognitive tests were carried out on men and women, hormone levels were measured and functional MRI scans were used to view changes in the brain’s memory circuitry. The research found an association between decreasing levels of oestrogen and brain fog in women, particularly those with lower levels of oestradiol (one of the oestrogen hormones produced by women’s bodies). However, the fog wasn’t the same in all women with lower oestradiol, prompting the big  (unanswered so far) question: why should some women be more resistant to lowering levels?

 

So what can you do to clear the menopause brain fog?

1.  Increase your activity levels. Regular brisk walking is fine. You don’t need to take up marathon running (unless you want to).
2.  Keep mentally stimulated. Challenge yourself with a range of activities which keep you thinking. Puzzles like Sudoku and Words with Friends are great for some gentle brain stretching.
3.  Get good sleep.
4.  Avoid toxins – try to stick to natural, organic products to banish those damaging chemicals.

5.  Help your memory by writing the important things down. Keep a diary of important dates and events and get in the habit of referring to it. Make lists.

6.  Make life simpler. Could you help yourself by reorganising life in a different way. Now is a great time to reassess what you do and the ways you do it. Often complexity gets built into life over time and we rarely step back and assess what is going on. You could simplify by decluttering your house/work place or delegating to others.

How long does menopause brain fog last?

The good news is, most women seem to bounce back after menopause and are just as sharp as ever. So hang on in there. Taking the simple steps we’ve outlined above and knowing that it will come to an end will really help.