You knew that “the change of life” would bring an end to your menstrual periods and your fertility. You also knew that the declining estrogen levels that drive the menopause process might trigger disruptive and irritating effects like:
A less expected — yet exceptionally common — side effect of menopause is brain fog, persistently cloudy thinking, mental exhaustion, or unusual cognitive “blips” that you might otherwise chalk up to your busy life, stress, or middle age.
In this month’s blog, our women’s wellness team at New Beginnings OB/GYN explains how menopause can prompt short-term cognitive changes — and what you can do about it.
Brain fog refers to a range of symptoms associated with temporary, mild cognitive impairment. These symptoms “cloud your mind,” affecting your ability to think clearly, concentrate, process new information, and make decisions.
The cognitive blips of brain fog can make it feel as though you have the inattentive form of attention-deficit hyperactivity disorder (ADHD). You might struggle to concentrate on a multi-step task, remember appointments, or tell a story without fumbling your words.
When you have brain fog, you might:
Brain fog can feel concerning in middle age, as its symptoms mirror those that occur with mild cognitive impairment before dementia. Luckily, brain fog is a typically short-term problem that occurs as a side effect of something else, like stress, medication, or lack of sleep.
For most middle-aged women, the hormonal shift of menopause is “something else.” But it’s not just shifting hormones that give rise to menopause-related brain fog; there are plenty of contributing factors that coincide to worsen the problem. Let’s take a closer look:
In addition to regulating menstruation and fertility, estrogen supports numerous cognitive functions, ranging from memory and thinking to synapse building and brain maintenance. As this hormone declines, your cognition can temporarily suffer.
Women who have other menopause symptoms — specifically, severe mood issues (i.e., depression) or sexual concerns (i.e., low libido) — tend to experience more pronounced brain fog symptoms, too.
Several other factors, many of which are common with menopause or in mid-life, can further set the stage for brain fog or actively intensify the problem. These include:
These factors can intensify cognitive impairment and cloud your thinking by slowing brain function (depression, anxiety, and stress), preventing your brain from resting and detoxifying (lack of sleep), disrupting neurotransmitter activity (certain medications), or increasing inflammation and oxidative stress (poor nutrition).
Fortunately, menopause-related brain fog is usually temporary — most women experience restored cognition once they’ve fully reached menopause (12 months without a period) and their hormone levels have fully stabilized.
If you’re still in perimenopause, you may find that a few simple lifestyle changes can go a long way in easing your brain fog symptoms. We may advise you to:
Additionally, it can be helpful to adopt a few “brain fog management tools,” such as slowing down, writing lists, using a calendar, and planning. You may also find it helpful to challenge your brain by playing board games, doing puzzles, reading, or taking different routes when you run errands.
Hormone replacement therapy (HRT) can provide effective relief from brain fog, too. This option is best suited to women who have other moderate to severe menopause symptoms like low energy, vaginal dryness, hot flashes, and night sweats. Many women who use HRT to control these symptoms find that the treatment improves their mood and cognition, too.
Are you struggling with brain fog or other menopause symptoms? We’re here to help. Call or click online to schedule a visit with Dr. Rania Ibrahim or Dr. Christina Parmar at New Beginnings OB/GYN in Shenandoah, Texas, today.