Have you ever walked into a room and completely forgotten why? Forgotten a word in the middle of a conversation? Do you feel like your brain is not as sharp as it once was, since menopause? If so, you’re not alone. Many women going through menopause experience these or similar symptoms. In this post, I will explore the connection between hormonal changes and cognitive function, answer the question, "can menopause cause brain fog", plus I'll provide some practical ways to support your brain health during this transition.
What Is Brain Fog?
Brain fog is a term many women experience during menopause, and it can leave you feeling mentally unclear, scattered, or forgetful. It’s not just about occasional forgetfulness—it’s that sense of being a bit “spacey” or “out of it,” with a slower thought process and difficulty focusing. Some may feel distracted, as if they can't quite connect the dots or complete tasks with their usual mental agility. For others, it’s the frustrating inability to recall simple words or facts, making conversations feel like a mental challenge. This mental cloudiness can affect your ability to perform everyday tasks.
How Hormonal Changes Contribute to Menopause Brain Fog
The brain is affected by hormonal changes during perimenopause. One of the main players in this process is estrogen. Estrogen receptors are present in various areas of the brain, including those responsible for memory, learning, planning, reasoning, and attention. As estrogen levels drop during menopause, it can directly affect these brain functions, leading to challenges such as forgetfulness, difficulty concentrating, and slower cognitive processing.
The Role of Estrogen in Brain Health
Estrogen has neuroprotective effects that help our brain cells. This hormone contributes to the production of neurotransmitters that regulate mood, energy, and cognition. Additionally, both estrogen and progesterone play a role in reducing inflammation in the brain. Chronic inflammation is a significant concern, as it can contribute to the development of neurodegenerative diseases, including Alzheimer's. The anti-inflammatory properties of these hormones help maintain brain cell production, support cognitive function, and protect the blood-brain barrier, which acts as a defence against toxins and pathogens that could harm the brain.
Can Hormonal Fluctuations in Menopause Cause Brain Fog?
When hormone levels fluctuate during menopause, it can not only affect cognition but also mood and sleep quality. Disrupted sleep patterns, which are common during menopause due to hormonal changes, can in turn exacerbate menopause brain fog, making it even harder to think clearly and stay focused during the day. Poor sleep and fluctuating hormone levels often go hand-in-hand, creating a vicious cycle that can leave you feeling mentally drained and emotionally exhausted.
Is Brain Fog a Normal Part of Menopause?
As we age, it’s natural for our brains to undergo changes. However, not everyone experiences noticeable problems with memory or thinking. While some may face more challenges with cognitive functions, others continue to thrive mentally. Everyone's experience with menopause is different.
With Age Comes Wisdom
For me, while I may notice that my short-term memory isn’t always as sharp as it once was, I now appreciate how my life experiences and accumulated knowledge have made up for it. The wisdom I've gained over the years adds to my thinking and decision-making in a way that wasn't there before.
Ways to Support Brain Health During Menopause
Here are some strategies you can implement to keep your mind sharp:
Incorporate Light Exercise: Even a short walk can do wonders for stimulating brain activity and improving overall cognition.
Make Lists and Set Reminders: Simple tools like lists and reminders can help you stay organized and reduce mental clutter.
Practice Mindfulness: Mindfulness exercises not only calm the mind but also engage the brain in ways that promote focus and clarity.
Engage Your Body and Mind: Meditation and body-focused activities (such as paying attention to the sensations in different areas of your body) can help improve brain function. Meditation has been shown to increase gamma brainwaves.
Challenge Yourself: Stepping out of your comfort zone encourages neuroplasticity, which helps your brain adapt to new situations and develops new cognitive pathways.
Mix Up Your Mental Exercises: If you’ve been doing crossword puzzles for a while, they might not be as challenging anymore. Try new word games or puzzles to keep your brain engaged.
Change Your Routine: If you always take the same walk, switch it up. Try your usual walking route in reverse or exploring a new route to stimulate different parts of your brain.
Learn Something New: Whether it’s learning dance moves or a new language, acquiring new skills can strengthen neural connections and improve brain health.
Prioritize Sleep: Restful sleep is crucial for brain function. Lack of sleep can contribute to cognitive decline and exacerbate menopause-related brain fog.
Support Brain Health with Nutrition: Focus on reducing inflammation and providing essential nutrients for the brain. Include more fruits and vegetables, lean vegan proteins, and less processed foods in your diet to help nourish your brain.
Vegan Foods That Support Brain Health
A Harvard study in 2022 found that for every 5% of calories that came from plant protein instead of carbohydrates, there was a 26% lower risk for developing dementia.
"Beans and legumes had the strongest protective association. Peas and lima beans in particular were associated with a 28% lower risk of cognitive decline for every additional three servings per week”.
Healthy fats are also important because your brain is made of fatty tissue. We need omega 3s (flax, hemp, or walnuts, chia seed). Seeds, nuts, olives, and of course avocados are great too.
When to Seek Further Help for Menopause Brain Fog
While occasional forgetfulness and mental fog are common during menopause, some cognitive changes may indicate a deeper issue. If you're experiencing more than just mild memory lapses—such as frequent confusion, difficulty remembering familiar routes, or trouble with routine tasks like buttoning a shirt—it’s important to get a thorough health assessment.
These symptoms could be linked to other underlying health conditions. If your memory concerns are impacting your daily life, please seek professional guidance to rule out other potential causes and get the support you need.
Like this post and want to read more? Check out the following resources:
Need Further Support with Menopause?
If you’re ready to take control of your menopause journey and would like personalized guidance, join me in my one-on-one coaching program! We’ll work together to create a vegan menopause plan tailored to your needs and help you find relief from your symptoms with sustainable lifestyle changes.
If you have been struggling with menopausal weight gain, grab my free guide, Menopause Weight Loss Mistakes. Find out if these seven mistakes have been sabotaging your weight loss!
My free Vegan Menopause 3-Day Meal Plan is packed with plant protein to help you feel full longer, stabilize your blood sugar, protect your bones, boost your mood, and feel better overall during your menopause transition.
DISCLAIMER: This information on this website is general in nature and for informational purposes only. It does not constitute medical advice and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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