Menopausal Brain Fog
Many women struggle with focus and poor concentration as they transition through menopause.
The impact that declining oestrogen has on cognition can be unsettling and it is reported to be worse in the early stages of perimenopause.
You may feel your thoughts are wisps of smoke that you can’t quite grasp or a particular word or name hovers just out of reach.
The good news is that lifestyle and nutrition interventions can help to ease the symptoms of brain fog.
Brain Fog
Studies show that between 60 – 80% of women have reduced mental clarity during the menopause - so you’re not alone!
It is often described as mental fatigue or a feeling that the brain is full of cotton wool.
Symptoms may include:
Difficulty in staying focussed
Struggle to recall words, names, stories, numbers
Losing your train of thought
Forget an intention e.g. why you entered a room!
These challenges fall under the umbrella term "Brain Fog" – a cognitive state often intensified by the hormonal fluctuations characteristic of perimenopause.
Oestrogen
Oestrogen protects the brain and is involved in activities such as learning and memory. Oestrogen also helps to increase the levels of our ‘feel good’ neurotransmitters - serotonin and dopamine.
Menopausal Symptoms
Beyond its direct influence on brain function, fluctuating and low levels of oestrogen can cause other menopausal symptoms, such as hot flushes, sleep disturbances and low energy levels. These factors collectively contribute to the sense of mental cloudiness that many women experience during perimenopause.
Lifestyle Factors
In addition to the loss of brain protective oestrogen, you might find that you are busier than ever, more stressed, have less time to exercise, drinking more caffeine and alcohol and are generally not looking after yourself! All of these aspects of daily life can make brain fog worse.
How Nutrition and Lifestyle Changes Can Help
There are steps you can take with your diet and lifestyle that will help to support your brain, this is an area I personalise with my nutrition clients but here are a few ideas to get you started:
Mediterranean Diet
Adopting a Mediterranean eating pattern has been shown to not only support brain health but also reduce other menopausal symptoms like hot flushes and weight gain – so a win win! Prioritise an abundance of vegetables, legumes, pulses, nuts and omega-3-rich oily fish to provide your brain with the nourishment it craves.
Hydration
It’s an easy fix but one we often ignore - the brain needs water. Even mild dehydration impairs cognitive performance, negatively affecting attention, memory and focus.
Essential Nutrients
Integrate brain-nourishing nutrients into your diet. Include B vitamins, Vitamin D, Magnesium and Zinc, all of which play pivotal roles in cognitive well-being.
Brain Foods
Incorporate an array of brain-supporting foods into weekly shops, such as oily fish, blueberries, walnuts, eggs and spices. These ingredients possess compounds that have been shown to protect the brain and improve cognition.
Avoid Inflammatory Foods
Research shows that diets containing high levels of refined carbohydrates, sugar and ultra processed foods may play a role in precipitating cognitive decline. This type of eating pattern can increase oxidative stress and neuroinflammation which contributes to brain fog.
Stress
Being aware of the impact that continual high stress lifestyle can have on the brain is important. Chronic stress triggers a cascade of neuroendocrine responses, including elevated cortisol levels, which impact brain regions responsible for memory and cognitive performance. Finding effective stress management techniques – whether through meditation, deep breathing or gentle yoga – can be a game-changer in promoting mental clarity.
Movement
The hustle and bustle of daily life can sometimes leave little room for regular exercise. However research shows that exercise helps to preserve cognitive function during menopause. Regular activity increases blood flow to the brain, enhances neurotransmitter activity and supports overall brain health potentially helping to clear away the mental fog.
Sleep Hygiene
If you are going through the menopausal transition it is very likely that your sleep will have been disrupted and the lack of quality rest profoundly influences cognitive well-being. Sleep deprivation impairs memory consolidation, attention which makes that cotton wool feeling worse. Try to establish good sleep hygiene techniques (Blog post on this coming up soon!)
Menopausal brain fog is challenging but understanding the intricate relationship between your hormones, nutrition and lifestyle you will be able to make positive changes to improve your brain fog.
IF YOU’RE WORRIED ABOUT YOUR MEMORY AND FOCUS OR FAMILY AND FRIENDS HAVE MENTIONED IT TO YOU – PLEASE DISCUSS WITH YOUR GP!