If you’re in perimenopause, you may know how brain fog feels. It’s more than just losing words mid-sentence or forgetting why you walked into a room. Some women describe perimenopausal brain fog as if their brain is not working like it used to. Sluggish thoughts, fuzzy memory, difficulty focusing on tasks. Things that used to seem second nature, now require that little bit more effort and energy to get the same result. Mental haziness, or foginess, making it hard to think clearly and recall information. Many women experience more pronounced brain fog in perimenopause, and it settles in the post menopause phase.
Why does this happen? Like many things perimenopause, hormonal changes are likely playing a key role here. As oestrogen levels trend downwards in this life phase, it is believed brain cells just don’t fire as well as they used to. The brain is also working really hard. As women, we are born with a finite number of eggs. These eggs decline over time. For most of our life up until perimenopause, our ovaries release an egg each month during the normal menstrual cycle. Keeping in mind of course that some women do not experience a regular cycle, or may have conditions that transitioned them into early menopause. For those who were ovulating regularly, heading into the mid 30’s (through to early 50’s) egg levels are getting pretty low. Each month when your body naturally wants to release an egg, your brain works hard to send messages to the ovaries. But as supply declines, the ovaries are not responding, so the brain works harder. This is what is thought to cause the zone of chaos that is perimenopause. The key hormonal changes are a drop in progesterone, together with wildly fluctuating oestrogen, that is also trending downwards over time.
Knowing all of that can sometimes help us all appreciate how hard the brain is working. It’s no wonder sometimes we have ‘foggy’ moments. The good thing is that this symptom is usually temporary and responds well to diet, lifestyle and medical treatments for some. This symptom can impact women in the workplace – with many self reporting perceived reduced efficiency, poor concentration or poor quality of work. While I’ve previously shared strategies to support this from a workplace view, there are also science-based tactics that may also be helpful.
Prioritise a good night sleep
The body needs good quality sleep to function at its best. In this life phase, 3 am wake ups due to night sweats or otherwise, can sometimes cause sleep disturbances. Lack of sleep can lead to symptoms such as brain fog, as the body is craving more rest. Speak to a sleep expert for specific help, but a review of sleep habits is a good place to start. Finding a good routine when it comes to sleep, winding down, having a cool, quiet and dark room are a few ways to help.
Omega-3’s for brain health
These are an absolute powerhouse for brain health. Not only do omega-3’s support brain cell communication, they also protect against cognitive decline and support mood. EPA and DHA are the two types of omega-3’s essential for human health. They have specific benefits for many areas of the body including brain health, heart health, and anti-inflammatory processes. You can get these through fatty fish such as salmon or mackerel, or algal oil for a plan based option.
Stay well hydrated
The easiest way to support brain health is to make sure you drink enough water. Even mild dehydration (1-2% body water loss) has been shown to cause cognitive impairment, affecting concentration, alertness and short term memory. It can also leave you feeling sluggish and irritable. Regular hydration throughout the day is ideal, versus waiting until thirst strikes.
Keep your gut healthy
Imbalances in gut health can lead to symptoms of brain fog, such as poor focus, mental fatigue and memory problems. The gut and brain and constantly communicating (known as the gut-brain axis). Poor gut health can lead to changes in key hormones such as serotonin, which play a role in regulating mood. This one is an article all in itself – so watch this space!
For some people, supplements and / or medical treatments may also help. This is one to discuss with a doctor or other health professional. In many people, diet and lifestyle changes alone are not going to alleviate symptoms.The key is not to suffer in silence – there are science-based ways to manage perimenopausal brain fog.
References
DiNicolantonio JJ, O’Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333. doi: 10.3390/nu12082333. PMID: 32759851; PMCID: PMC7468918.
Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013 Nov;17(6):21-28. doi: 10.1249/FIT.0b013e3182a9570f. PMID: 25346594; PMCID: PMC4207053.
Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987. PMID: 29071061; PMCID: PMC5641835.
