Dealing with menopausal brain fog

Ever walked into a room and completely forgotten why you were there, or completely lost your train of thought when speaking to a friend? These occasional temporary lapses in memory are perfectly normal. But for menopausal women suffering from “brain fog”, it can be a very different story. Having difficulty concentrating on work tasks or regularly forgetting people’s names during important meetings can have a hugely negative impact on a person’s everyday life and on their confidence.

What causes brain fog?

During menopause, the ovaries produce significantly less oestrogen. This can have an impact on the brain’s energy supply and cell connections, which in turn can affect cognitive performance and memory. The shift in hormones can also lead to issues such as sleep disturbances and anxiety, which can heighten instances of brain fog.

If you’re currently battling brain fog, you’re not alone. In fact, it’s very common. A 2022 survey of more than 4,000 women commissioned by Channel 4 found that 73% of women in midlife experienced brain fog.

Battling the brain fog

For many women, adopting some simple lifestyle changes can make all the difference to their mental clarity and focus:

Eat a balanced diet
Be sure to include lots of fresh fruit and vegetables, whole grains and unsaturated fats in your everyday diet. Choline, found in things like eggs, fish and nuts, is vital for brain health, so including these items in your diet could help with concentration and memory. There is also growing evidence that suggests creatine supplements can help to boost the brain’s energy supply. And of course it’s important to stay hydrated too, so make an effort to sip water throughout the day.

Exercise regularly
Aim for at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week to maintain a healthy blood flow and oxygen supply to the brain.

Get a good night’s sleep
Stick to a regular routine, going to bed and getting up at the same time every day, and aim for around 8 hours of sleep to allow your brain to rest and recharge.

Take a break
Take regular breaks throughout the day to refresh your mind. Step away from your desk and stretch, or better yet, head outside for a few minutes to make the most of the natural daylight and fresh air.

Cut down or cut out alcohol
Alcohol can exacerbate many symptoms of menopause, so stick to the government recommended limit of no more than 14 units per week or cut it out completely.

Practice self-care
Stress can exacerbate issues and impede concentration, so slow down and be kind to yourself. Relaxing with yoga, breathing exercises, meditation, reading or listening to soothing music can really help to relax the mind.

Get into a routine
Having a set schedule can help to free your mind from the pressure of constant decision-making. Use calendars and reminders so you don’t always have to be “switched on” thinking about what you need to remember next.

If you need some extra help

If despite following these suggestions menopause symptoms such as brain fog are continuing to have an impact on your everyday life, speak to a medical professional about your options.

One such option is hormone replacement therapy (HRT) which effectively stabilises hormone levels by replacing oestrogen and progesterone, helping to minimise brain fog, concentration and memory issues.

Find a treatment that’s right for you

Here at YourGP, our doctors take a holistic approach to menopause healthcare and can provide all the care, understanding and support you need during what can be a very challenging period of your life. Your initial assessment can last up to 45 minutes, giving you ample time to discuss your symptoms without feeling rushed.

Book your appointment today using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you. We can then work with you to formulate a tailor-made plan with the aim to make your menopause journey a much more positive experience.