Perimenopause Brain Fog is Real

Paula Gallagher on

As I approached my late 40s, I started noticing subtle changes in my body and mind. Hot flashes, irregular periods, and mood swings were becoming familiar companions, but nothing prepared me for the brain fog. If you're going through a similar experience, know that you're not alone. In fact, one study shows that as many as 60% of middle-aged women report difficulty concentrating and other issues with cognition.

What is Perimenopause Brain Fog?

Perimenopause, the transitional phase before menopause, brings a variety of symptoms, one of which is brain fog. Brain fog manifests as forgetfulness, difficulty concentrating, and mental cloudiness. Tasks that once seemed effortless can become challenging, and this can be incredibly frustrating. Another study found that women in early stages of menopause experienced more noticeable issues with cognition, specifically in the first year following their last menstrual period.

The Daily Struggle

For many women brain fog has become a part of their daily life. Simple things like remembering where I put my keys or recalling the name of a colleague can become embarrassing. Brain fog can present itself differently in each woman. Where multi-tasking may have once been your superpower, it now feels like an insurmountable challenge. Some women find themselves staring blankly at a computer screen, unable to focus on the task at hand. Some say it feels like my brain has hit a pause button without permission.

Understanding the Causes

Understanding the causes of brain fog can be somewhat comforting. During perimenopause, hormone levels, particularly estrogen and testosterone, fluctuate dramatically. These hormones are crucial for brain function, including memory and concentration. When their levels dip, it can lead to the cognitive difficulties we often refer to as brain fog.

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Dealing With Brain Fog

The good news is that brain health can be supported with simple lifestyle changes. Although memory loss and brain fog can be alarming, there’s no need to panic about these menopausal effects on the brain. Midlife is a turning point, and there are many proactive steps you can take to support brain function.

Mindfulness and Meditation: Practicing mindfulness and meditation helps me stay grounded and reduces anxiety, which can exacerbate brain fog. Even a few minutes of deep breathing can make a difference.

Organization Tools: I’ve become best friends with lists and planners. Writing things down as soon as they come to mind helps me keep track of tasks and reduces the stress of trying to remember everything.

Healthy Lifestyle: Eating a balanced diet, staying hydrated, and exercising regularly have a positive impact on my overall well-being, including my cognitive function. There are links between what we eat and our hormone balance. A brain-friendly diet is rich in polyunsaturated fatty acids, such as Omega 3 and Omega 6, which are found in eggs, fish, nuts and seeds and supplements.

Adequate Sleep: Sleep is crucial for cognitive function. Aim for a consistent sleep schedule and create a calming bedtime routine to improve the quality of sleep.

Mental Stimulation: Keeping the brain active through puzzles, reading, and learning new skills helps keep the mind sharp. It’s like giving the brain a workout.

Hormone Therapy: Menopausal Hormone Therapy involves taking either low-dose estrogen or a combination of estrogen and progestin. These hormones may help with many symptoms experienced during menopause, not just memory loss.

Support System: Talking about my experiences with friends and family has been invaluable. Knowing that others understand what I'm going through and can offer support makes a huge difference.

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