If you’re often walking into a room but forgetting why or struggling to find a word mid-sentence, you may think you’re experiencing early signs of dementia. But it could be early signs of menopause.
Menopause-related brain fog is common in women, causing temporary lapses in memory, poor concentration, and mental fatigue. While it’s frustrating, you don’t have to simply put up with it. There are things you can do to improve your cognitive cloudiness.
At Obstetricians & Gynecologists, PC, in Hastings and Grand Island, Nebraska, our providers are glad to offer tips on how to reduce menopause-related brain fog.
What is menopause brain fog?
It seems a few stages of life affect a woman’s cognitive sharpness, from baby brain to menopause-related brain fog. While researchers are still looking for the underlying cause of these cognitive changes, they theorize that your hormones are the primary culprit.
Estrogen receptors are found throughout the body, including the brain. The body is very sensitive to hormone fluctuations, and any changes affect function. This can cause a wide range of symptoms, including brain fog.
While we can’t stop menopause, we can help you manage the symptoms it causes. And bear in mind that while forgetfulness and mental fatigue that comes with menopause-related brain fog can affect many aspects of your life, it’s not permanent.
Prioritize sleep for better concentration
Sleep is restorative, repairing your body from the damage of the day and preparing for the next. Not getting enough sleep may exacerbate your brain fog symptoms.
Make sleep a priority, aiming for 7-9 hours a night. Try to go to bed and wake up at the same time every day, and put away all electronics an hour before bedtime. Keep your room dark and cool; wear breathable pajamas and keep a fan running to help combat night sweats.
Improve thinking skills with regular exercise
Exercise can ease many menopause symptoms, including sleep disruptions, hot flashes, and mood. It may also help you shake off your brain fog.
A recent study found that engaging in moderate to vigorous physical activity — for example, walking, running, gardening, or swimming laps — for even as little as five minutes a day improved thinking and focus in a group of older adults.
Make a plan to add more activity to your day to help you think more clearly.
Fuel your brain with good nutrition
Your brain is a big energy consumer and requires certain types of fats and nutrients to function. Fill your diet with food that feeds the brain, such as:
- Fatty fish
- Nuts and seeds
- Leafy greens
- Berries
- Beans
- Whole grains
Adding tofu, tempeh, or edamame to your diet may help, too. Soy foods contain phytoestrogens and may support brain function through their estrogen-like activity.
When to get professional help
Adequate sleep, increased activity, and good nutrition are essential for all women going through menopause. But lifestyle changes aren’t always enough. If your brain fog makes it difficult for you to function, it’s time to reach out for help.
Our team specializes in menopause management and can develop a personalized plan that can help you feel more like you. Hormone replacement therapy (HRT) is a safe and effective treatment that helps many manage menopause symptoms. While HRT isn’t a treatment for brain fog, it can alleviate other symptoms that affect thinking and focus.
Menopause-related brain fog is one more thing you may face when going through the change of life. But it’s not something you need to live with. If your menopause symptoms are taking over your life, we can help. Contact Obstetricians & Gynecologists, PC, today to schedule an appointment.
