Can menopause cause brain fog? Understand your triggers

Managing it is easy with some diet, exercise and sleep pattern tweaks

Research shows that 60 per cent of women going through perimenopause and menopause report declines in cognitive performance. This can manifest as forgetfulness, difficulty concentrating and challenges with verbal memory.

Are you in your mid 40s and wondering if you are getting more forgetful? Do you have trouble remembering where you last kept your car keys, concentrating during reading or are struggling to find the right word or name during a conversation? This kind of brain fog is indicative of perimenopause, when estrogen levels begin to dip till they flatten out during menopause or stoppage of menstruation.

Estrogen, known for its roles beyond reproductive health, plays a crucial part in brain function. It affects neurotransmitters, cell-to-cell messaging and blood flow to the brain, influencing cognition, mood, and memory. As estrogen levels decline, a critical source of the brain’s energy is gone. Hence, there is a decline in cognitive functions, among them a slower memory recall.

Is brain fog common during menopause?

Research shows that 60 per cent of women going through perimenopause and menopause report declines in cognitive performance. This can manifest as forgetfulness, difficulty concentrating and challenges with verbal memory. Women may find themselves forgetting the names of acquaintances, struggling to recall recent conversations, or experiencing moments of mental blankness during routine tasks. These symptoms can vary in severity and may contribute to feelings of frustration and decreased confidence.

Other than fluctuations and eventual decline in estrogen levels, insomnia and disruptions in sleep patterns are also common during perimenopause and impair cognitive function. Increased stress levels and mood swings are other triggers as are nutritional deficiencies, like inadequate intake of Omega-3 fatty acids and antioxidants.

How to differentiate between menopause brain fog and dementia?

Menopause brain fog is temporary. But if your memory lapses are serious enough to affect your functioning of daily tasks, interfering in crucial activities like financial transactions and seem to be worsening, then get yourself evaluated.

Also Read | Ladies, drinking beetroot juice daily can improve heart health after menopause; experts share why

How to manage brain fog?

Managing brain fog involves a multi-faceted approach. Engage in regular physical exercise, such as yoga, walking, or cycling, which improves blood flow to the brain and promotes the release of neurotransmitters that support cognitive function. Challenge your brain with activities like puzzles, learning new skills or memory games to stimulate neural pathways and improve mental agility. Have a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate foods high in omega-3 fatty acids (e.g., fish, flaxseeds) and antioxidants (e.g., berries, leafy greens) to support brain health and reduce inflammation.

Practise stress-reduction techniques such as deep breathing and meditation. Follow a sleep routine. Discuss hormone replacement therapy (HRT) with a healthcare provider if severe symptoms persist and impact quality of life.

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(Dr Singhal is senior obstetrician and gynaecologist at Max Super Speciality Hospital, Patparganj)