The 'Menopause Brain': Understandings and insights into why you suddenly don't feel like yourself
Menopause is a natural phase in life which occurs one year after the final menstrual period. Perimenopause however describes the phase leading up to menopause, which can last anywhere from one to ten years. Dr Lara Briden reframed it nicely when she said to think of perimenopause as a second puberty, as it’s usually the phase most associated with symptoms like sleep disturbances, night sweats and hot flushes, increased headaches and migraines, mood swings, weight fluctuations, heavier and/or longer periods, and brain fog which we’ll be discussing today.
Some startling research has demonstrated that some 63% of people transitioning through perimenopause report ‘not feeling like myself’. Participants in one particular study correlated this feeling with symptoms such as fatigue, feeling overwhelmed, difficulty concentrating, being more forgetful, worrying more, and brain fog - which we’re going to discuss in depth today. Additionally, patients transitioning through perimenopause report difficulty recalling words and numbers, forgetting appointments or events, and misplacing items. In fact, these symptoms can be so significant and life impacting that a high proportion of people think they’re actually developing dementia.
Brain fog typically describes a collection of cognitive symptoms, including the ones mentioned above, and a general sense of mental fuzziness. Understanding the causes and impacts of brain fog during menopause and exploring naturopathic approaches to support cognitive health can empower people to navigate this life stage with greater ease and clarity.
Let’s start with the causes of perimenopausal brain fog…
Hormonal Changes:
Oestrogen: this hormone plays a crucial role in cognitive function. As oestrogen levels fluctuate and eventually decline, many people experience changes in their cognitive abilities. Oestrogen is known to affect neurotransmitters and blood flow in the brain, which influences memory and cognitive clarity.
Progesterone: often known for its calming effects and it’s role in regulating the stress response, progesterone also declines during perimenopause. This can contribute to feelings of anxiety, depression, and mental fogginess.
Sleep Disturbances:
Menopausal people often experience sleep disturbances due to hormonal changes and associated symptoms like night sweats. Poor sleep quality directly impacts cognitive function, leading to difficulties with concentration and memory.
Stress and Mood Changes:
Hormonal changes during menopause can also lead to mood swings, anxiety, and depression. Chronic stress and negative emotions are known to impair cognitive function, exacerbating brain fog.
Nutritional Deficiencies:
As the body undergoes hormonal changes, nutritional needs may also change. Imbalances or deficiencies in essential vitamins and minerals due to this increased demand, such as B vitamins, magnesium, and omega-3 fatty acids, can impact brain health and contribute to cognitive decline.
Impact on Quality of Life
Brain fog can significantly affect quality of life. It can interfere with daily activities, work performance, and personal relationships. Aside from the potential decrease in productivity, sufferers may feel frustrated, embarrassed, and concerned about their cognitive abilities, leading to self-doubt and a decrease in self-confidence. Brain fog also impacts the social and personal lives of perimenopause people, with patients reporting increased difficulty following conversations, remembering names, and staying engaged. This can potentially leading to social withdrawal and isolation. Understanding that these symptoms are a common and manageable part of menopause can be reassuring and empowering.
Naturopathic Approaches to Support Cognitive Health in Perimenopause and Beyond
Hormonal Support:
Phytoestrogens: foods rich in phytoestrogens, such as flaxseeds, organic non-GMO soy products, and legumes, can help balance hormone levels naturally.
Herbal medicines: chaste tree, black cohosh, red clover, and wild yam are herbs traditionally used to support hormonal balance during menopause however these choices are very much based on the individual and should only be prescribed at your naturopath’s discretion.
Diet and Nutrition:
Anti-inflammatory foods: eating a diet rich in fruits, vegetables, whole grains, and healthy fats can reduce inflammation and support overall brain health.
Omega-3 fatty acids: found in fatty fish like wild salmon and sardines, flaxseeds, hemp seeds, and walnuts, omega-3 fatty acids are crucial for maintaining cognitive function.
B vitamins: these nutrients are vital for energy production pathways and cognitive function, and can be found in dark leafy greens, nuts and seeds, whole grains, and good quality animal protein sources like beef, eggs, and organ meats.
Magnesium: this powerhouse nutrient support neurotransmitters involved in perimenopausal symptoms, regulates stress responses, and can help to promote cognitive clarity. Excellent dietary sources include dark leafy greens, avocado, cacao, legumes, and nuts and seeds, but I love prescribing it in targeted therapeutic doses in the clinic where it has incredible results.
Taurine: this amino acid is involved in neurotransmitters that regulate mood and stress, and is in higher demand during perimenopause and menopause. Food sources include seafood and shellfish, chicken, turkey, and eggs, but targeted therapeutic doses prescribed in clinic demonstrate the best results, and it combines incredibly with magnesium.
Lifestyle Modifications:
Regular exercise: physical activity improves blood flow to the brain and has been shown to enhance memory, mood, and cognitive function.
Stress management: techniques such as yoga, meditation, and deep breathing can help manage stress and improve mental clarity.
Sleep hygiene: establishing a regular sleep routine and creating a restful sleep environment can improve sleep quality and reduce brain fog. I recommend also keeping lighting in the bedroom dim, reducing screen time in the hour leading up to sleep, and keeping sleep/wake times as regular as possible.
Challenging yourself: engaging in activities that challenge the brain such as puzzles, reading, and learning new skills can help maintain cognitive function and reduce the impact of brain fog.
Brain fog during menopause is a common but manageable symptom. By understanding the various factors that can contribute, like hormones, people can take proactive steps to support their brain health. Naturopathic approaches offer a holistic way to enhance mental clarity and improve quality of life during this transition. Empowering people with knowledge and natural solutions can help them navigate menopause with confidence and clarity.
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