Brain fog during menopause: what are its symptoms and how to stop them?

These days, there are so many reasons that could explain poor concentration and memory loss that it's difficult to attribute everyday absent-mindedness or forgetfulness to a single cause. In fact, the origin of these symptoms can be divided, in most cases, between the overuse of new technologies and social media, on the one hand, and insomnia and stress, on the other.

However, there is another possible cause that comes into play in women: menopause. This stage of life can also trigger what is known as "brain fog," a term that encompasses a set of symptoms related to memory and attention. Among these, Dr. Belén Tobera, a gynecology specialist and director of the Gynecology Clinic that bears her name in Gijón, highlights "difficulty concentrating, absent-mindedness, daily forgetfulness, and the sensation that one's mind is slower."

This difficulty remembering or thinking clearly isn't a "private preserve" of menopause. In fact, not all women experience it. Brain fog can be caused by hormonal changes during menopause, but it also appears "in situations of chronic stress, mood disorders such as depression or anxiety, and due to taking medications," the expert asserts.

Now, as we said, menopause and brain fog don't necessarily go hand in hand. " There are women who barely notice it, and others who do report clear symptoms," Tobera points out.

"It's estimated that up to 60% of women experience some type of cognitive impairment during this stage. When this occurs," explains the doctor, "it's usually temporary , concentrated around this period of transition to menopause, from ages 45 to 55."

Hormones and mental clarity

During these transition years, most of the changes women experience in their bodies revolve around the drop in estrogen levels that is typical of this biological process. Thus, in addition to the more well-known symptoms such as hot flashes, insomnia, or weight gain , we should also add, in many cases, "frequent forgetfulness, difficulty concentrating, trouble finding words when speaking (having a word on the tip of the tongue), not remembering names, feeling mentally slowed down or having a harder time organizing thoughts, or experiencing less agility in learning or remembering new information," explains the expert.

All of these symptoms are primarily due to hormonal changes, "especially the drop and fluctuation of estrogen , which directly influences areas of the brain related to memory, attention, and mental agility," he explains.

In addition, "this is compounded by factors that impair mental clarity, such as hot flashes, insomnia, anxiety, and stress, which are also very common at this stage."

Difficult to get rid of

It seems that most women between the ages of 45 and 55 are "pretty much on a limb" for a period in which thinking, concentrating, and remembering may be a little more difficult than before.

In addition to the inevitable drop in estrogen, certain habits can exacerbate these symptoms. Thus, "poor or poor sleep, a very stressful lifestyle, a sedentary lifestyle, an unbalanced diet, or excessive daily activities or tasks can contribute to brain fog during menopause," says the gynecologist. What's more, "anything that disrupts sleep or overloads the brain will worsen concentration and memory," she adds.

Although, fortunately, brain fog isn't permanent, the truth is that while it lasts, we don't have to simply accept its effects. To mitigate its effects, Dr. Tobera points to diet and exercise as the two main tools for reducing symptoms. " Eating a balanced diet, rich in fruits, vegetables, fish, legumes, and with a good supply of calcium and vitamin D, helps overall health, and brain health in particular," Tobera points out.

Poor or poor sleep and a stressful life can contribute to brain fog during menopause.

Furthermore, " regular aerobic and strength training improves circulation, regulates mood and sleep, and has been shown to improve memory and concentration during this stage," he says.

Tips to cope with it

Beyond diet and exercise, the doctor recommends treating menopause symptoms as a strategy to improve brain fog. Thus, "if hot flashes or insomnia are intense, hormone therapy or herbal alternatives can help. In addition, taking care of your sleep, emotional health, and lifestyle habits is essential."

In any case, Tobera insists that the most effective way to improve your daily habits is to take care of them. To achieve this, he suggests the following tips:

• Get enough quality sleep. Establish sleep routines and avoid screens before bed.
• Daily exercise and movement. Two good options are walking and swimming, combined with light to moderate strength training.
• Take care of your diet. Eat a balanced diet rich in fruits and vegetables, legumes, and fish, including omega-3 fatty acids, gingko biloba, vitamins B and D, and magnesium. Adequate supplementation can also help. However, it should always be taken under medical supervision.
• Manage stress. Practice relaxation, breathing, or mindfulness techniques.
• Consult your doctor. He or she will assess the possibility of hormone therapy if necessary.

It doesn't last forever

Fortunately, brain fog isn't one of those problems that's here to stay. Its uncomfortable symptoms are passing. This is what the expert assures: "As the menopause transition ends, hormone levels stabilize, and at that point, most women experience an improvement in their mental clarity and performance."