Feeling forgetful, struggling to concentrate, or experiencing mental fatigue? You’re not alone.
More than 60% of women experience “brain fog” at some point during perimenopause or menopause. Many women report brain fog” during perimenopause/menopause, a common yet often overlooked symptom. This cognitive haze can affect memory, focus, and overall mental clarity, leaving many women worrying that it is a sign of something worse.
Why Does It Happen? Hormonal changes, particularly fluctuations in estrogen and progesterone, play a significant role. These hormones impact neurotransmitters in the brain, influencing mood, cognition, and sleep. If you have night sweats and suffer from insomnia or interrupted sleep, your chances of having brain fog are higher.
Tips to Manage Brain Fog:
- Stay Active: Regular exercise boosts blood flow to the brain and supports cognitive function.
- Prioritize Sleep: Establish good sleep hygiene to help your brain reset and rejuvenate.
- Healthy Diet: Eating a balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins can nourish your brain.
- Stay Hydrated: Dehydration can impair cognitive abilities, so drink plenty of water.
- Mindfulness and Relaxation: Meditation, yoga, and deep breathing can reduce stress and improve focus.
- Stay Social: Engaging with friends and loved ones can stimulate your brain and lift your mood. Find a group of peers online or in person to talk about what you’re going through. Often, there is solace in knowing you are not alone in your symptoms.
- Remember, brain fog is a normal part of peri/menopause and is usually temporary.
While brain fog often improves on its own for the majority of women, it’s important to remember that more and more research is being done on the relationship between brain health and estrogen. The same behaviors that alleviate brain fog can also reduce the risk of diseases like Alzheimer’s in the future. Up to 50% of Alzheimer’s cases are related to modifiable risk factors such as diabetes, hypertension, obesity, smoking, depression, and physical inactivity. Taking care of your mind and body also takes care of your brain!
If you’re struggling with brain fog or any other peri/menopause symptom that is significantly impacting your quality of life, talk to one of our certified menopause specialists. We’re here to help!
Dr. Katherine Bishop is a much-loved physician at the Midlothian location of Virginia Women’s Center. She loves helping women through the many dramatic physical, mental, and emotional changes in life. Her favorite part of being an OB/GYN is building a relationship of trust with her patients and educating and empowering them to take care of themselves. Dr. Bishop is a certified menopause practitioner. She has undergone additional education and training related to the menopausal transition and caring for women with various menopausal symptoms. NCMP (NAMS Certified Practitioner) certification is performed through the North American Menopause Society (NAMS), a specialty medical society conducting research with evidence-based recommendations about menopause.
