Menopause: Brain Fog + 3 Ways to Combat It

What Is Menopause?

Menopause is a significant transition in a woman’s life, often bringing a range of challenges that can impact quality of life. While commonly associated with symptoms like hot flashes and vaginal dryness, the profound effects on cognition are frequently overlooked. As a Naturopathic Doctor, my patients often express concerns about emotional changes, including trouble with word recall, difficulty focusing, and an increase in worry. At this point in a woman’s life, these issues can be even more challenging to manage because they often coexist with other symptoms such as sleep disturbances, fatigue, and weight gain, making it harder for women to cope.

Menopause Brain Fog

Estrogen plays a crucial role in keeping our brains healthy and functioning well. It helps regulate metabolism, boosts blood flow to the brain, and supports the growth of brain cells, all of which are important for maintaining memory and emotional balance. Estrogen also works with neurotransmitters, the chemicals that help brain cells communicate, to improve mood and cognitive functions. Additionally, estrogen protects brain cells from damage, which can help prevent diseases like Alzheimer’s.

Although many changes occur during menopause, a key feature is the decline in the body’s production of estrogen. This drop in estrogen levels can lead to noticeable changes in mental and cognitive health. Many women experience anxiety, depression, and memory problems due to the reduced effects of estrogen on the brain. 

Recent research has uncovered important trends in menopause and brain health. Advanced imaging techniques, like PET scans, show that estrogen receptors in the brain increase during menopause to compensate for declining estrogen levels. Additionally, structural changes in the brain, such as alterations in hippocampal volume, brain metabolism, and white matter integrity, are linked to cognitive declines and mental health issues like brain fog, mood swings, and memory problems.

These trends underscore the importance of understanding the impact of menopause on brain health and developing effective strategies to manage the associated cognitive challenges. 

How To Combat Brain Fog

In the following section, we will explore 3 evidence-based lifestyle strategies that can help women navigate menopause with improved mood and brain health. Let’s dive into these Power Habits and discover practical tips to incorporate them into your daily routine.

Power Habit #1: Move Your Body

Engaging in physical activity is essential for maintaining brain health, as it is linked to lower rates of cognitive decline and improved mood.

For postmenopausal women, regular exercise is particularly beneficial. Research shows that the cognitive advantages of physical activity are more significant in women than in men. Exercise boosts blood flow to the brain, encourages the growth of new neurons, and releases endorphins. These endorphins can help manage mood swings and anxiety by promoting neuroplasticity and enhancing overall brain health during menopause.

Combining physical exercise with cognitive training can be more effective against age-related cognitive decline than exercise alone. This approach, called physical-cognitive training, includes activities like dance, martial arts, or interactive video games, which improve both physical fitness and cognitive functions such as memory, attention, and problem-solving.

Here are three practical tips to help make exercise a consistent habit and reach the recommended goal of 30 minutes of activity 5x per week.:

Start Small:

• Begin with short, manageable sessions, such as 10-15 minutes of activity, and gradually increase the duration as you become more comfortable.
• Set realistic goals to avoid feeling overwhelmed, like starting with three days a week and working up to five.

Create a Routine:

• Schedule workouts at the same time each day and set reminders like alarms or calendar entries to stay on track. This creates consistency and accountability to help form the habit.

Find a Friend or Join a Group:

• Exercising with a friend or joining a class can make workouts more enjoyable and the social support can help you stay committed. 

Power Habit #2: Nourish Your Brain

Proper nutrition is essential for maintaining brain health and managing the emotional and cognitive challenges of menopause. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats not only provides the necessary nutrients to support brain function and overall mental well-being but is also beneficial for bone and heart health, which are crucial considerations during menopause. The value of this type of diet is the wide variety of nutrients that it provides, many of which are especially beneficial for the menopausal brain. 

Consider emphasizing the following three nutrients as a practical way to help you incorporate this Power Habit:

1. Antioxidants found in foods like berries, dark chocolate, leafy greens, and beans are particularly supportive of brain health. A recent study in older adults showed that consuming the equivalent of one cup of blueberries per day significantly improved memory and decision-making abilities. In addition to including a variety of antioxidant-rich foods in your diet, a multivitamin containing Vitamins A, C, and E as well as phytonutrients can be a good choice to further enhance brain health during menopause. 
2. Omega-3 fatty acids, found in fish, nuts, and seeds, are another crucial nutrient. These fatty acids support brain health and mood during menopause by reducing inflammation and boosting serotonin levels, which helps prevent depression and improve emotional well-being. While dietary sources are important, omega-3 supplementation of 2–4 g/day may be necessary to achieve optimal benefits.
3. B vitamins, including B6, B12, and folate, support mood regulation, cognitive function, energy production, and overall brain health. B vitamins can help alleviate menopause symptoms like anxiety, brain fog, and mood swings. Natural sources of B vitamins include lean meats, fish, leafy greens, legumes, and dairy.

In addition to food, water plays a big role in brain and emotional health. Drink plenty of water throughout the day to maintain optimal brain function and prevent dehydration, which can affect mood and cognitive abilities. Aim for at least 8 glasses of water daily and consider herbal teas or infused water for variety. By implementing these tips, you can improve your brain health and overall well-being during menopause.

Power Habit #3: Prioritize Joy

Menopause can be a transformative period, offering a unique opportunity to reconnect with yourself and prioritize self-care and compassion. Women often find themselves in caregiving roles, focusing on the needs of those around them, sometimes at the expense of their own well-being. This stage of life can be a time to shift that focus inward and embrace practices that nurture your mind and spirit.

Here are three practical strategies to bring more joy and improve brain fog during menopause:

1. Practice Mindfulness: Incorporate meditation and yoga into your daily routine to reduce anxiety and promote relaxation. These practices help regulate stress hormones and enhance mental well-being.
2. Prioritize Sleep: Establish a regular sleep routine, create a restful environment, and avoid stimulants before bedtime to improve sleep quality. Quality sleep is essential for brain health and emotional well-being.
3. Engage in Joyful Activities: Rediscover or lean into activities that bring you joy, such as dancing, yoga, painting, or gardening. These activities can significantly boost your mood and mental health.

By making joy a priority, you not only enhance your overall well-being but also set a beautiful example of self-love and care for those around you. Embrace this time as an opportunity to nourish your soul and celebrate the vibrant, resilient person you are.

Conclusion

Navigating menopause can be a challenging journey, but it also offers a unique opportunity to reconnect with yourself and prioritize your well-being. By embracing the power habits of moving your body, nourishing your brain, and prioritizing joy you can significantly improve your mental and emotional health during this transformative time.

References:

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6. Wood E, Hein S, Mesnage R, et al. Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial. Am J Clin Nutr. 2023;117(6):1306-1319. doi:10.1016/j.ajcnut.2023.03.017 
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