You might have heard the term ‘brain fog’ when people are talking about menopause or perimenopause. However, until a person has experienced it, it may be a little more difficult to explain what it is or what it feels like. This symptom is also much more subjective and leaves many people guessing if they are experiencing brain fog or not. Everyone forgets their keys from time-to-time or stumbles over words or catches themself staring off into space, but that doesn’t necessarily mean you are experiencing brain fog.

During perimenopause and menopause the body goes through many different mental and physical transformations. Part of this can be a change in cognitive function that, at the most innocent level, is annoying all the way to frustrating and scary. It is important to know the symptoms, causes, and treatments for ‘brain fog’ to maintain a peaceful state of mind during this part of the reproductive lifespan. It is also necessary to make sure people know that this is very commonly reported and it should be treated as any other symptom of menopause.

What is ‘Brain Fog’?

So what is really meant by ‘brain fog’? This is actually not a medical term and is generally used to describe a number of cognitive symptoms that people in perimenopause and menopause experience. According to the British Menopause Society, up to two-thirds of people going through menopause will experience some symptom they can describe as ‘brain fog’. It should be a relief to know that brain fog issues are almost entirely temporary. These symptoms can be very disruptive to daily life and people can feel quite embarrassed about them personally and professionally. The umbrella term is generally used to describe the following symptoms

• Difficulty recalling names
• Difficulty remembering names
• Forgetting simple aspects of a daily routine
• General forgetfulness
• Trouble concentrating
• Difficulty maintaining focus
• Feeling mentally sluggish
• Mental cloudiness

What causes ‘Brain Fog’

It would be great if there was a single culprit to blame for brain fog, but there are actually multiple causes that lead to these symptoms. This is important to point out when thinking about perimenopause and menopause symptoms and finding a holistic approach that is individualised.

Hormones

The first cause is directly related to the main basis of the menopausal journey; fluctuations in hormones. During the transition through perimenopause and menopause the body’s hormones are produced and released at different levels and times as in other parts of the reproductive lifespan. This leads to numerous side effects and more and more commonly discussed the mental aspects of hormonal fluctuations. Evidence points to the body’s decline in oestrogen production as the key factor. The human brain has hormone receptors all throughout its vast network of functions. When there is a sudden fluctuation or decline in oestrogen the receptors are affected and can lead to a change in cognitive functions. This is what is likely causing people to experience these types of symptoms called brain fog. In order to de-stigmatize this cause and effect, people should know that there are numerous reasons why receptors in the brain pick up different signals and change cognitive ability. This could be something similar in reproductive health like pregnancy or even the simple aspect being hungry or tired can change cognitive function

Sleep

In addition to the technical aspect around the hormonal changes in the brain, there are other contributing factors during perimenopause and menopause that cause brain fog symptoms. Most notably are disturbances to sleep patterns. People in perimenopause and menopause experience sleep disturbances such as night sweats (hot flushes at night), and general insomnia. In 2022 a study showed that 57% of women experienced sleep disturbances and 50% reported feeling fatigued. Menopause-related or not; a lack of sleep or a lack of deep sleep has many implications on someone’s mental capacity. concentration and memory.

Mental Wellbeing

Another contributing factor to brain fog symptoms are other issues related to mental health that people may experience in their menopause journey. Many people during this stage of life are vulnerable to depression and anxiety. It is important to remember that symptoms related to this time in the reproductive lifespan should be looked at holistically. If a person is experiencing anxiety, concentration can be difficult and a person who is dealing with insomnia and depression, would undoubtedly be faced with mental cloudiness. This is why it is so important to speak with your doctor about all of your menopause symptoms and learn about treatments and strategies to mitigate symptoms to ensure overall well being.

Treatment and Solutions

HRT

As previously mentioned it is important to speak to a medical professional about all treatment options to find out what is right for you.  Everyone has their own symptoms and severity of symptoms as well as set of circumstances which means there is no one-size fits all medical solution. Many people are given hormone-replacement therapy to treat a myriad of symptoms, including brain fog.

Physical Health

Other lifestyle changes have also been shown to improve cognitive function. Exercise, when done regularly, has been shown to improve menopausal symptoms overall as well as specifically reducing brain fog. There are other articles in the menopause section specifically about exercise.

Mental Strength Training

There are also other strategies that can help reduce brain fog symptoms like engaging in mentally stimulating activities. The types of activities help create new neural pathways to the brain that help people remain mentally clearer during their menopause journey. Some activities like crossword puzzles, strategy games, or even socially playing card games with friends and family. Learning a new language via an app or an online tutor or taking a new online or in-person class to learn a new skill is also recommended to help with brain fog.

Lifestyle Changes

There are also specific tactics that people can employ to help combat some of the more challenging symptoms like forgetfulness. It is a very good time to keep to your calendar and even make double entries online and in a physical diary. Keeping track of your multiple things in life is always a challenge, but it is key during the time when brain fog is prevalent. There are numerous calendar and reminder apps available that can help to make the effects of brain fog less prevalent.

People experiencing these types of brain fog symptoms need to know that what they are going through isn’t easy and support is needed. Speaking with a doctor or registered medical professional is essential as well as finding a support system of friends, family, trusted coworkers. You can reach out to your Care Navigation team at any time to connect you with the type of provider you are looking for at any time.