What is brain fog during menopause?

As you know, menopause is a natural phase in every woman's life that marks the end of the menstrual cycle and reproductive capacity.

Physical symptoms such as hot flashes , vaginal dryness , or weight gain are often discussed , but there is another, lesser-known and no less frustrating symptom: brain fog .

This term describes a feeling of confusion, frequent forgetfulness, difficulty concentrating, and a decrease in mental clarity that many women experience during the transition to menopause.

Menopause brain fog is a real and common symptom that affects many women during this transitional stage .

Although it can be challenging, it is not a permanent condition, and there are several strategies that can help manage it.

In this article, we'll explore what brain fog is during menopause, what causes it, how it affects daily life, and what strategies can help.

What is brain fog during menopause?

According to the IMS (International Menopause Society), menopause brain fog, also known as "menopausal brain" or "brain fog," refers to the constellation of cognitive symptoms experienced by women around menopause, which often manifest as memory and attention difficulties.

It is not a disease in itself, but rather a set of cognitive symptoms that may include:

• Difficulty concentrating on everyday tasks.
• Short-term memory loss, such as forgetting names, appointments, or common words.
• Trouble finding the right words when speaking.
• Feeling confused or disconnected.
• Reduced ability to multitask efficiently.

Between 60% and 70% of menopausal women report cognitive symptoms related to brain fog during menopause.

Cognitive changes during menopause should not be confused with dementia ; dementia before age 64 is rare.

Although some research suggests that menopause-related cognitive problems can lead to dementia later in life, it is important to keep in mind that cognitive problems are common, and although all women go through menopause, the vast majority will not develop dementia.

Causes of brain fog

Brain fog during menopause has a multifactorial basis , and its causes can be both hormonal and psychological. The main reasons that can contribute to this phenomenon are detailed below:

Hormonal Changes

The main factor behind brain fog is a decrease in reproductive hormones, especially estrogen . Estrogen plays a crucial role in cognitive function and in regulating neurotransmitters in the brain, such as dopamine and serotonin, which affect mood, memory, and concentration.

During menopause, estrogen levels begin to decline, triggering a hormonal imbalance, which can affect brain chemistry and cause symptoms of brain fog.

In fact, some studies suggest that decreased estrogen is directly linked to memory and concentration problems in women transitioning through menopause.

Intermittent sleep

Sleep problems are common during menopause due to nighttime hot flashes, sweating, and anxiety. Lack of sleep or poor quality sleep can negatively affect cognitive function, increasing feelings of brain fog.

Stress and anxiety

Menopause can be an emotionally challenging time, especially when combined with other life events, such as children leaving home, career changes, or health concerns.

Stress and anxiety are known to affect memory and concentration, exacerbating the symptoms of brain fog.

Its impact on everyday life

Brain fog during menopause can affect different aspects of daily life, and women experiencing these symptoms may have difficulty completing work tasks, remembering important details, or managing family responsibilities.

This can lead to decreased self-esteem and increased frustration.

Furthermore, a lack of cognitive clarity can affect social and personal life. Women may feel uncomfortable in social situations if they struggle to find the right words or have difficulty following conversations.

This situation can lead to social isolation and a feeling of loss of identity, negatively affecting emotional well-being.

How can you manage brain fog?

Despite being a frustrating experience, there are effective strategies for managing brain fog during menopause. Here are some practical recommendations:

Maintain a healthy diet

Diet plays a crucial role in cognitive function. Consuming foods rich in antioxidants like resveratrol or omega-3 fatty acids can help improve mental clarity. Foods like salmon (for its high omega-3 content), nuts, berries, and green leafy vegetables can be beneficial for brain health.

Taking quality, natural supplements like those from Madequa is an excellent option for achieving adequate omega-3 levels and thus promoting better cognitive health.

Exercise regularly

Exercising regularly is one of the most effective methods for improving cognitive function. Physical activity, especially aerobic exercise, helps increase blood flow to the brain, which can improve memory and concentration.

Improves sleep quality

Getting enough sleep is essential for maintaining good mental health. To improve sleep quality, it's recommended to establish a regular sleep routine, avoid caffeine and alcohol before bed, and create a quiet, dark environment in your bedroom.

Using relaxation techniques, such as meditation or deep breathing, can also be beneficial.

Reduces stress

Keeping stress under control is essential for reducing brain fog. Mindfulness practices, such as yoga and meditation, have been shown to be effective in reducing anxiety and improving mental clarity. A focus on time management and delegating responsibilities can also alleviate daily stress.

Menopause Hormone Supplements and Therapy

In some cases, women may benefit from Menopausal Hormone Therapy (MHT) to relieve menopausal symptoms, primarily hot flashes and night sweats, as well as genitourinary syndrome of menopause. It is important to speak with a healthcare professional before starting any hormone treatment.

There are also other, more natural options, such as Madequa's specific supplements for each stage of menopause . These contain high-quality omega-3 fatty acids in their core, at effective doses. They protect against cognitive decline and neurodegenerative diseases such as Alzheimer's.

Cognitive stimulation

Keeping your brain active is essential to counteracting brain fog, and activities such as reading, puzzles, memory games, learning a new language, or developing new skills can boost cognitive function and improve memory.

When should you seek professional help?

If brain fog significantly affects your quality of life and management strategies aren't effective, it's important to seek professional help. A doctor specializing in menopause can offer guidance, assess the need for specific treatments, and help you address the emotional aspects associated with this stage of life.

Through the AEEM (Spanish Association for the Study of Menopause) website, you can find a directory of menopause specialists throughout Spain .

Brain fog during menopause can feel like a real enigma, making even the simplest tasks a challenge. But don't panic : it's a temporary effect, not a final judgment .

Although the drop in estrogen can cloud your mind, there are ways to regain clarity. From eating a diet rich in omega-3s and antioxidants to keeping your body and brain active with exercise and mental challenges, you can take control. If you feel the fog persisting, remember that seeking medical help is a sign of self-care, not weakness .

Your mind deserves as much care as the rest of your body!

References

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