BRAIN FOG DEFINITION
Brain fog is the popular name for many cognitive symptoms during menopause, including forgetfulness, difficulty concentrating, inability to think clearly or problem-solve, and confusion
It’s sometimes also described as mental fatigue. It can interfere with work and other important parts of your life depending on its severity. It can feel devastating but it’s not likely to be a permanent fixture in your life and typically gets better as you progress through menopause.
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HOW LIKELY IS BRAIN FOG?
- Brain fog tends to happen most during perimenopause and within the first year after your periods stop
- Other research has shown that women within 12 months of menopause scored the lowest on memory, attention, verbal learning, and motor function tests compared to those in late reproductive – before any changes in major changes in your menstrual cycle – and late menopausal transition stages
- Some research has found that other menopausal symptoms, such as hot flashes and sleep problems can affect cognitive function
Read more about the stages of menopause.
Read more about anxiety and sleep issues in our symptoms library.
HOW CAN YOU EASE BRAIN FOG SYMPTOMS?
1. Exercise regularly. Aim for 75 minutes of intensive or 150 minutes of moderate exercise each week
2. Eat healthily. Especially a Mediterranean diet
3. Learning something new. An instrument, a language, puzzles, crosswords, or reading, can help boost brain health
4. Sleep well. Good quality sleep set regular bed and wake times
5. Reduce stress. Try mindfulness or yoga
WOULD HORMONE THERAPY (HT) HELP?
HT is known to improve sleep, mood and hot flashes during menopause.
While HT is highly effective for many symptoms of menopause, current research about its effect on brain fog and other cognitive symptoms is mixed. HT is therefore currently not started as a treatment for brain fog alone. Sometimes it may help your brain fog if you are struggling with other symptoms, such as low mood and anxiety, that affect your concentration.
HT isn’t suitable for everyone, read more about HT risks and benefits.
BRAIN FOG AND MENOPAUSE FAQs
Focusing on my diet and foods that help the brain has helped me a great deal.”
