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A Beginner’s Guide to Menopause Brain Fog

Think you’re losing your mind? Think again!

Cara Bradley

Jul 24, 2023

If you are a women forty years or older there’s a good chance (60-70%) that you’re experiencing some degree of menopause brain fog.

Characterized by difficulties in focus, memory lapses, mood swings, reduced energy, and diminished productivity, menopause brain fog, aka Menobrain, can be frustrating and disruptive—not to mention how it impacts productivity.

Here’s what we know…

Estrogen and progesterone play a crucial role in brain health. During the menopause transition (perimenopause) and menopause, they takes a rollercoaster ride before bottoming out in post menopause and, fyi, for the rest of our lives.

Estrogen is like a brain cheerleader, boosting memory, attention, and mood. But during perimenopause, menopause and into post menopause, it dips and then stays low, affecting our brain structure and making it tough to remember things, speak coherently and not feel like a scatterbrain.

Progesterone also plays a part, promoting relaxation and sleep. But guess what? It also takes a nosedive, messing with our sleep and making us tired and unfocused.

This hormonal combo creates a perfect storm of brain fog.

You On Menopause Brain Fog

Focus and Concentration: It's hard to stay on track and concentrate on tasks. We get distracted easily, and our efficiency suffers.
Memory: Ever feel like your memory's playing hide-and-seek? Yep, menopause can cause memory lapses, making us forget stuff.
Energy Levels: Oh the fatigue! Hormonal swings leave us feeling drained, zapping our motivation and energy.
Irritability - You're happy one minute and then suddenly upset the next. The smallest things can set you off and you’re easily annoyed.
Productivity: Brain fog + lack of focus + low energy = not the best recipe for productivity. Handling tasks can become a real struggle.

Managing Menopause Brain Fog

But wait, it's not all doom and gloom! There are ways to regulate menopause brain fog:

Lifestyle Habits: The big three matter now more than ever. Regular exercise, good food, and quality sleep are brain's best friends.
Gut Health - Emerging evidence suggests a strong connection between gut health and brain function. Taking probiotics and prebiotics and increasing of fiber can improve brain fog.
Stress Management: Chronic stress can exacerbate brain fog. Find relaxation techniques that work for you, such as meditation, yoga, deep breathing exercises, or spending time in nature.
Hormone Therapy: For some, menopause hormone therapy (MHT) might help. But talk to a pro before going that route.
Brain Workouts: Engaging in mentally stimulating activities, such as puzzles, reading, or learning new skills, can help keep your brain active and may improve cognitive function.
Supplements: Some studies suggest that certain supplements, such as omega-3 fatty acids, magnesium, vitamin D, and B vitamins, might have cognitive benefits.

Remember, you're not alone in this foggy journey. Understanding menopause brain fog and taking care of ourselves can make a big difference.