Here’s what most people don’t realize about menopause brain fog.
If you’re going through menopause and have walked into a room and forgotten why, you’re in good company. For many women, brain fog is just as common as hot flashes or night sweats.
Up to 62% of women report memory hiccups during menopause. Some describe it as menopause "brain fog" that makes information recall tricky. Others worry it’s something more serious. But most of the the time, it’s normal.
Fuzzy thoughts can actually come down to shifting hormones in menopause and perimenopause. The good news is that you don't necessarily have to be alarmed if things have been slipping your mind lately. Keep reading to learn what everyone should know about menopause and memory issues.
Symptoms and causes of menopause and memory loss
Does menopause cause memory loss? Yes, memory loss is actually pretty common during both perimenopause and menopause. Do we fully know the cause behind the link between menopause and forgetfulness? There are some theories. However, the link between memory loss and menopause can vary.
The estrogen connection
When estrogen dips, it can throw off more than your mood. It can even make your brain feel a little foggy. Think of estrogen as your brain’s Wi-Fi signal. When it weakens, things don’t connect as smoothly and some perimenopause memory loss can occur.
Estrogen helps regulate neurotransmitters that are involved in mood, memory, and attention. When estrogen dips, communication between brain cells can be “interrupted”. Notably, these interruptions take place in the hippocampus “memory center”.
There's also a glucose connection. Estrogen enhances the brain's glucose supply. During a dip, slowed glucose transport can cause the brain to perform less efficiently. This is where we start to see brain fog or forgetfulness.
The sleep connection
What does the way menopause interrupts sleep have to do with memory and menopause? Studies show that insomnia and poor sleep are linked with memory impairment.
Both estrogen and progesterone fluctuations impact sleep. Estrogen helps regulate the body's internal thermostat. That's why hot flashes are common in menopause. Hot flashes can make it very hard to sleep.
Progesterone also matters for sleep. Most people don't know that progesterone has natural sedative effects. As a result, dipping progesterone during menopause makes falling asleep harder.
The stress connection
Is forgetting words caused by menopause brain fog or dementia? It could be a symptom of the stress. Stress during this stage of life — juggling work, family, and your own health — can make memory issues worse. That may help explain the link between perimenopause and forgetfulness.
During early menopause and perimenopause, it's normal to experience heightened anxiety and nervousness. Mood fluctuations are also common. Unfortunately, research shows that stress can affect memory.
What can you do about menopause and memory issues?
The good news? You’re not powerless against menopause brain fog. First, rule out anything serious with your doctor. Your memory struggle probably isn't dementia.
Take comfort in the fact that it's usually temporary. Your brain will adjust to your new estrogen levels once they even out. However, "waiting it out" doesn't have to be your only strategy. Here are some ways to support memory during menopause:
Consider menopause hormone therapy (MHT)
If memory loss is starting to feel like your new normal, it may be worth talking with your doctor about hormone replacement therapy. A 2023 study found that MHT is associated with improved cognition in women at risk for dementia.
Make sleep a priority
Create sleep relaxation rituals that increase your chances of sleeping through the night and aim to get 7-8 hours of sleep each night. This can include getting your room at the ideal temperature for sleep (60 to 65°F). Also, avoiding blue light from screens for at least an hour or two before bed can help. Consider using a sound machine and blackout curtains.
Get moving
Light to moderate exercise can help improve memory by boosting blood flow to brain tissue. A low-impact class, a few minutes of stretching, or a brisk walk can be beneficial. The mood-boosting benefits of exercise help cut through some of the menopause-related stress that impairs or disrupts memory.
Limit high-glycemic foods
Did you know that high-glycemic foods negatively impact memory? That's because they cause rapid spikes in blood sugar and insulin.
High-glycemic foods include things like white bread, candies, sugary cereals, and most processed foods. You’ll want to eat these foods in moderation. And, add more low-glycemic foods to your diet. Examples of these include apples, berries, beans, leafy greens, and nuts.
Empower yourself with memory aids
Living with menopause and forgetfulness can feel defeating. Take back your power by using things like a diary, notebooks for making lists, calendars, digital reminders, and other tools. Tools that help you adapt ensure you can continue to thrive in life!
Embrace mindfulness
Reducing stress during menopause reduces your risk of memory loss. Consider journaling, meditation, Pilates, painting, or any other activity that brings you joy and peace. Returning to practices you once enjoyed can be a relaxing and healing experience.
Don't be alarmed by memory loss during menopause
It's natural to worry that memory loss may lead to dementia. The first step is to talk to your doctor to rule out anything serious.
The brain fog that arrives with perimenopause or menopause is actually pretty common. The good news is that it probably won't last. Memory loss due to menopause is reversible. Prioritizing your wellness with better sleep and healthier habits can make worrying over your brain health just a memory!
FAQs
What does perimenopause brain fog feel like?
Perimenopause brain fog may include several symptoms, including forgetfulness, slower mental processing, and mental fatigue. Difficulty focusing is common, too.
What is the best supplement for brain fog in menopause?
There isn't a single supplement that’s best for everyone. But there are several supplements that can help with brain fog in menopause, including creatine. To find the best one for you, talk to your healthcare provider.
How does estrogen impact thinking and memory during menopause?
Estrogen plays a vital role in brain function, protecting cells, and supporting neurotransmitters. Its decline during menopause affects brain structure and function and leads to what’s commonly known as "brain fog”. This is temporary and often improves after menopause.
Can changes in lifestyle help slow down memory loss during menopause?
To help with brain fog or forgetfulness during menopause, prioritize sleep, exercise regularly, eat foods rich in antioxidants and omega-3s, and stay hydrated. It's also important to practice mindfulness, do puzzles and memory games, and socialize often. If you have questions/concerns, talk to your doctor.
References
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