Brain Fog and Menopause: Understanding the Mental Symptoms

You may have heard the term ‘brain fog’ when people talk about menopause or perimenopause, but unless you’ve experienced it, it can be difficult to fully understand what it feels like. This symptom is often subjective, and many people aren’t sure if they’re experiencing brain fog or just the occasional moment of forgetfulness. Everyone forgets their keys from time to time or struggles to find the right word, but that doesn’t necessarily mean you’re dealing with brain fog.

During perimenopause and menopause, the body goes through a range of mental and physical transformations, and one of these changes may be a shift in cognitive function. At its mildest, this can be annoying, but it can also become frustrating and even frightening. It’s important to understand the symptoms, causes, and treatments of ‘brain fog’ so you can maintain peace of mind during this stage of life. It’s also essential to recognise that brain fog is part of the menopause process and should be treated as any other symptom.

What is ‘Brain Fog’?

So, what exactly is meant by ‘brain fog’? While it isn’t a medical term, it’s commonly used to describe a variety of cognitive symptoms experienced during perimenopause and menopause. According to the North American Menopause Society, up to two-thirds of people going through menopause report experiencing some form of ‘brain fog’. The good news is that these symptoms are usually temporary. However, they can be disruptive to daily life, and many people feel embarrassed about them—both personally and professionally.

The umbrella term ‘brain fog’ is typically used to describe symptoms such as:

• Difficulty recalling names or words
• Forgetting simple aspects of daily routines
• General forgetfulness
• Trouble concentrating
• Difficulty maintaining focus
• Feeling mentally sluggish
• Mental cloudiness

What Causes ‘Brain Fog’?

While there isn’t a single cause of brain fog, several factors contribute to these symptoms. It’s important to consider a holistic approach when addressing brain fog, as each person’s experience of perimenopause and menopause is different.

The primary cause is often related to the hormonal fluctuations that occur during perimenopause and menopause. As estrogen levels fluctuate or decline, cognitive functions can be affected. The human brain has hormone receptors throughout its network, and when estrogen levels drop, these receptors can be disrupted, leading to changes in memory and focus. This is likely why many people experience brain fog during this time.

It’s important to remember that hormonal fluctuations are not unique to menopause. Other life stages, such as pregnancy, can also lead to cognitive changes. Even factors like hunger or fatigue can affect cognitive abilities in a similar way.

Beyond hormonal changes, there are other contributing factors to brain fog during menopause. One of the most significant is sleep disturbances. Many people in perimenopause and menopause experience night sweats, hot flashes, and general insomnia. A 2022 study found that 57% of Canadian women reported sleep disturbances, with 50% feeling fatigued. Lack of sleep, or poor-quality sleep, can greatly affect mental clarity, concentration, and memory.

Another contributing factor is mental health. Many people experience anxiety or depression during menopause, which can worsen brain fog symptoms. Anxiety, for example, makes it difficult to concentrate, while depression can cause feelings of mental cloudiness. This is why it’s crucial to speak with your doctor about all of your symptoms to address them holistically.

Treatment and Solutions

As previously mentioned, it’s important to discuss treatment options with your healthcare provider to find the best approach for your symptoms. Many people find that hormone replacement therapy (HRT) helps manage various menopause symptoms, including brain fog. However, everyone experiences menopause differently, and there’s no one-size-fits-all solution.

In addition to medical treatment, several lifestyle changes can help improve cognitive function. Regular exercise has been shown to benefit overall menopausal health, including reducing brain fog. Physical activity increases blood flow to the brain and promotes better sleep, both of which can help alleviate cognitive symptoms.

Mental stimulation is another effective strategy. Activities such as crossword puzzles, strategy games, and even card games with friends and family can help create new neural pathways and improve cognitive function. Learning a new language through an app or an online tutor, or taking a new class to acquire a new skill, can also support mental clarity.

Additionally, practical strategies can be employed to manage forgetfulness. Keeping a calendar, both digital and physical, can help you stay organised and on track. Many apps are available to set reminders and keep track of appointments and daily tasks, making it easier to manage the effects of brain fog.

Support is Key

If you’re experiencing brain fog, it’s essential to recognise that you’re not alone, and support is available. Talking to your doctor or healthcare provider about your symptoms is crucial for finding the right treatment options. You may also benefit from a support system of family, friends, and trusted colleagues. Many people find it helpful to connect with others going through similar experiences, as this can offer emotional support and practical advice.

If you’re struggling with brain fog or other menopause symptoms, don’t hesitate to reach out to your Care Navigation team or a healthcare provider who can connect you with the right support.

Menopause is a natural phase in life, and brain fog, while challenging, is just one of the many symptoms that people can manage with the right support and strategies. By addressing it holistically, you can ease the impact on your daily life and ensure your well-being during this important stage.