Menopause Brain Fog: Expert Explains Causes And Practical Tips to Manage Forgetfulness

For many women, menopause brings unexpected changes—not just in their bodies but also in their minds. One of the most frustrating symptoms can be brain fog, where simple tasks like recalling a word or staying focused become a struggle. This mental cloudiness, caused by fluctuating hormones, especially reduced oestrogen levels, can leave women feeling forgetful and mentally fatigued. We spoke to our expert Dr Garima Jain, MBBS, DNB, CIMP, CGC, CCC GDM Obstetrics & Gynecology, Apollo Cradle and Children’s Hospital, Bengaluru, who explained the reasons behind menopause brain fog and steps to manage it.

"Menopause is considered a natural biological process where women aged above 50 years experience reduced menstrual cycles. There will be hormonal fluctuations which can result in weight gain, mood swings, depression, hot flashes, and breast tenderness," said Dr Jain.

One of the main outcomes of hormonal changes is brain fog, where a woman can find it difficult to concentrate and remember words, eventually affecting the cognition process.

According to a 2013 study, brain fog can be conceptually defined as the perception and experience of mental fatigue linked to mild cognitive impairments in individuals with Chronic Fatigue Syndrome (CFS).

Also Read: Menopause And Depression: Expert Explains Their Connection, Causes, And Management Measures

Reason For Menopause Brain Fog

Here are the reasons for menopause brain fog, as listed by the expert:

• Reduced oestrogen level: Brain fog occurs when oestrogen levels decline, as oestrogen is important for brain function. Oestrogen supports neurotransmitters like serotonin and dopamine that influence mood, memory, and focus.
• Hippocampus: The hippocampus is an important part of the brain, responsible for learning and creating short- and long-term memories. It also helps prevent forgetfulness. A decrease in oestrogen levels can worsen conditions such as memory loss. Additionally, stress, work pressure, and ageing can all impact cognitive processes.
• Insomnia: Insomnia is a condition in which you are unable to sleep properly at night and makes you restless and exhausted during waking hours. During the menopause phase, many women may experience night sweats, and hot flashes which result in poor sleep, eventually affecting overall cognitive function.

Also Read: Menopause And Heart Health: How Beetroot Juice Can Make A Difference

How To Overcome the Menopause Brain Fog

• Healthy lifestyle: One should follow a balanced diet, which includes proteins, vitamins and minerals. Avoiding unhealthy foods, such as fried foods, and aerated or soft drinks, can keep the body active.
• Physical activities: Women aged above 50 should always consult a doctor before engaging in any rigorous physical activities. Simple exercises like walking for 30 minutes, meditation, and gentle yoga poses are recommended. These activities reduce the risk of developing arthritis, a common condition during menopause. Overall, exercise provides rejuvenation to the body.
• Quality sleep: Sleeping around 8-9 hours is recommended, thus helps in improving concentration and increases memory. Women should set a bedtime routine, such as avoiding caffeine and electronic screens during sleep time. And also following deep breathing or meditation calms the mind, and helps to sleep better.
• Mentally active: To improve cognitive functions, women can engage in reading, puzzle-solving, learning new skills like arts and crafts, and socialising with friends and family, which stimulate the brain and sharpen memory.
• Setting reminders: To reduce stress, divide work into manageable tasks and keep track of reminders. Split tasks into smaller chunks and use reminders to stay organised and focused.

Bottomline

Dr Jain concluded, “While menopause brain fog can be a frustrating experience, it’s important to remember that it is manageable with the right approach. By adopting a healthy lifestyle, staying physically and mentally active, and ensuring quality sleep, women can regain control over their cognitive function. Consulting with healthcare professionals can also provide valuable guidance for tailored treatments that address individual needs.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]