Brain fog during the menopausal transition is real, but in most cases isn’t cause for concern.
The good news is that it usually subsides after menopause.
This article will cover the latest learnings and solutions for navigating menopause brain fog.
Illustration by Jiaqi Zhou for Verywell Health
There is also a period leading up to menopause calledperimenopause.
For some people, perimenopause starts around 47.Others may notice changes earlier in their 40s.
During perimenopause, the hormones that regulate menstruation begin to fluctuate.
Since brain fog is neurological, it can lead to more worry that something is wrong.
In most cases, it’s totally normal.
Causes
Memory lapse during menopause is often a cumulative experience of the following three causes.
Hormones
During perimenopause, yourovariesstart to slow the production of eggs.
Levels ofestrogen(the main female hormone) become more erratic.
Causes vary, but 85% of menopausal people experiencehot flashes, which often occur during the night.
Stress
Its important to look at this life transition holistically.
Many people in their 40s and 50s are experiencing a tremendous amount of stress.
Stress often keeps you out of the present moment, taking your mind elsewhere to whatever is causing worry.
This simple but meaningful distraction can cause forgetfulness or even a foggy daze.
Implementing some of these lifestyle changes may improve your mood, physical health, and mental strength too.
Consider reducing saturated fat, trans fats, fried food, or foods high in sugar.
It can even be a buffer against stress and improve sleep quality.
Adequate Sleep
Maintainingsmart sleep hygienecan lead to a full nights rest.
Here are a few tips to try.
Mindfulness
It is very important to take care of your mental health during menopause.
Sometimes that can be accomplished by long walks or other stress-relievers, like meditation and creative outlets.
But sometimes it takes more than that.
If you’re experiencingdepressionduring menopause, seek out proven therapeutic options for treatment.
These include treatment with antidepressants and/orpsychotherapy(talk therapy).
Memory Exercises
Working out doesn’t just mean your body.
Consider including a few games per week to improve your attention, concentration, memory, and motor speed.
Other Menopause Symptoms
Each person experiences menopause differently.
Symptoms range based on your general health, weight, age, and lifestyle.
Keep tabs on all neurological symptoms.
More serious memory dysfunction, like getting lost or repeating questions, may point to cognitive diseases such asdementiaorAlzheimers.
Summary
Many people experience brain fog or memory lapse during menopause due to the shift in hormones.
The cause of brain fog during menopause can stem from stress, sleep disruptions, and hormones.
Frequently Asked Questions
Menopause is a natural process that usually occurs between the ages of40 and 58.
Menopause starts 12 months after a womans last period.
But symptoms vary from woman to woman.
On average, menopause symptoms such as hot flashes last 10 years.
Early menopause is when menopause occurs around age 40 to 45.
Premature menopause is rare and pops up if menopause happens before age 40.
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