Have you found yourself finding it hard to focus or difficult to remember? Did you lose your keys only to discover that you have put them in the fridge? You may have menopause brain fog.
Read on to learn more and discover simple tips to help manage this common menopause symptom.
What is Menopause Brain Fog
Menopause brain fog is a term used to describe the difficulty with concentration and poor memory that many women experience during perimenopause or after menopause. Menopause occurs once your periods have stopped for an entire year. Perimenopause is the time leading up to menopause, when your menstrual cycle changes and symptoms may occur.
The classic symptoms of menopause are hot flushes, night sweats, and vaginal dryness. Other commonly experienced menopause and perimenopause symptoms include fatigue, mood changes, sleep disruption, and brain fog. One recent online study found that 68% of women surveyed experienced brain fog.
Brain fog is a common and distressing menopause symptom, and women need strategies to manage it.
Why does Menopause Brain Fog Occur
The cause of menopause brain fog is not fully understood. Changes in levels of hormones are likely to play a part. Oestrogen significantly influences brain function [1]. Levels of oestrogen fluctuate during perimenopause and are much lower after menopause. Associated sleep disturbance and mood changes are also likely involved [1].
Fortunately, menopause brain fog usually occurs during perimenopause and resolves after menopause [1].
However, our memory and cognitive ability decline as a natural part of the aging process. After menopause, a healthy lifestyle is necessary to maintain good health as we age.
How Menopause Brain Fog Can Affect You
Brain fog can make it hard to maintain focus, which can be particularly difficult while at work. Memory problems can make it harder to learn new information. So adjusting to a new job or learning new tasks can be challenging. In addition, poor memory can make it difficult to remember appointments and commitments.
Sometimes brain fog can mean you have trouble finding the right word or difficulty remembering someone’s name. Some women describe brain fog as slow or foggy thinking.
For severe symptoms, it is always best to see your GP to make sure your symptoms are not due to something else. Conditions including anxiety, depression, stress, and chronic fatigue can also cause brain fog. Brain fog may also be due to physical illnesses such as anaemia and thyroid problems.
Tips to Manage Menopause Brain Fog
Sleep and Insomnia
One of the most crucial areas to address is your sleep. You need between 7 and 9 hours of sleep per night. Not only do you need enough sleep, but you also need good quality sleep.
Insomnia during perimenopause and after menopause is common. Maintaining a regular sleep routine is essential. You need to go to sleep and wake up at the same time every day. Make sure to stop using electronic devices at least an hour before bed. Have a calming and relaxing bedtime routine so that your mind and body prepare for sleep.
Ensure that your sleeping environment is comfortable, with a good mattress and pillows, and the temperature is not too hot or cold. A bedroom temperature of 18 degrees is ideal. Keep the light out with a blackout curtain.
Night sweats can cause considerable disruption to sleep. You can find out more about how to manage night sweats in Natural Menopause – How to Manage Hot Flushes and Night Sweats
Stress management
If stress is a problem for you, then this will only increase any feelings of anxiety and make it difficult to relax. Stress can affect the quality of your sleep and can cause insomnia. Ongoing or severe stress can make you feel exhausted, which will only add to the brain fog.
Make sure you make time to manage any stress in your life. You can find out more by reading My Absolute Top 5 Easy Ways to Empower You to Beat Stress Naturally.
Relaxation
Relaxation is essential to manage any stress or tension. Even if stress is not a problem for you, you still need to take time to relax. Make sure you build relaxing activities into your daily life. Some examples include meditation, listening to music, dancing, or spending time in nature. Relaxation can be very personal, and you need to find those activities which work best for you.
That said, we all benefit from socialising and making time to see family and friends. All of us need social interaction to be happy and relaxed. If meeting people is difficult, try staying in touch on the phone.
Manage Fatigue
Fatigue has a direct impact on brain fog. Of course, if your sleep is poor, then you will also be tired. Fatigue around menopause is common. Firstly, be sure to address any sleep problems that you have.
You also need to stay well-hydrated throughout the day. Dehydration will make any fatigue much worse. To balance blood sugars and maintain energy, ensure that you eat at least three times daily. Include protein in every meal.
While at work, make sure that you take regular breaks. Avoid trying to multitask and focus on just one task at a time. Your brain finds it hard to remember multiple things. Trying to memorise too much is very tiring. Use a diary to note any appointments or commitments that you have. Use a daily to-do list to keep track without stress.
Be mindful of how digital technology can make it hard to take down time. Constant notifications on your phone and too much social media time can also be very tiring. It means that your brain can never switch off. Limit your screen time. Use an alarm clock to wake you in the morning with your mobile phone switched off overnight. Start your day with a good hour mobile phone free, and end your day the same way.
Ensure you have healthy work boundaries, and never answer work emails outside work hours.
Find out more about managing your fatigue in How to Increase Energy and Overcome Fatigue During Perimenopause.
Relaxing Herbs
Try drinking delicious herbal teas to help you feel relaxed and less tense. These include lavender, rose, melissa, passionflower, and lime blossom. You can try them singly or mix two or three and create your own delicious blends.
Find out how to make a relaxing herbal tea here.
Ashwagandha
Ashwagandha (Withania somnifera) deserves a special mention here. It is an ayurvedic herb that is specific for brain fog. It is considered a herbal adaptogen. The adaptogens help us to adapt during times of physical or emotional stress. So this might be when we are experiencing work or life stress or undergoing a physical change such as menopause.
Ashwagandha is excellent for helping with fatigue and brain fog. It also helps to improve sleep quality.
Take the alcohol tincture or the capsules, or make the dried root into a herbal decoction. High doses of Ashwagandha can cause digestive upset so, stick to recommended doses. Best avoided during pregnancy unless under the advice of a Medical Herbalist.
Summary
Menopause brain fog affects your memory and concentration. While changing hormone levels likely play a part, so do fatigue and insomnia.
Lifestyle changes to manage stress and fatigue and improve sleep can help.
Cautions
Consult your Medical Herbalist, GP or pharmacist before using herbs if you:
- Take any medication
- Have a medical condition
- Are pregnant or breastfeeding
Book your free discovery call here to find out more about how herbal medicine can help you
Disclaimer
This article does not substitute for professional medical advice or treatment.
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