8 tips to beat brain fog during menopause

Menopause is a substantial physiological change in a woman’s life. However, it also affects women psychologically; remembering and keeping track of things can become really hard. It doesn't matter if you’re premenopausal or postmenopausal, brain fog or memory loss is one of menopause’s most common symptoms. Fortunately, menopausal brain fog can be treated with proper and prompt health care. If you’re experiencing menopausal memory issues and don’t know the next step, health professional Jana Abelovska at Click Pharmacy is only a click away!

Studies show that about 60 per cent of women report a decline in cognitive function (thinking and memory) during menopause. This decrease in brain health is due to lower levels of oestrogen. Low oestrogen also causes other menopausal symptoms, including vaginal dryness, mood swings, anxiety, depression, insomnia and hot flashes.

Is there a way to prevent brain fog and improve memory during menopause?

The answer is yes! You can prevent brain fog and improve your memory in many ways. Below is a list of the most effective tips and techniques for strengthening memory and focus.

1. Hormone replacement therapy (HRT)

Usually, hormone replacement therapy (HRT) isn’t used solely for brain fog; it can also help relieve other symptoms that worsen memory loss during menopause. For instance, HRT has proven to be effective against mood swings, insomnia and hot flashes during menopause. Women undergoing menopause often experience sleeplessness, which leads to poor concentration and forgetfulness.

HRT ‘tricks the body into thinking it’s at the premenopausal stage’, says Dr Pauline Maki, PhD, director of women’s health research at the University of Illinois, Chicago. However, using telemedicine, you can easily reach out to health experts and get the most suitable HRT option for you.

Which HRT is best for menopause?

Postmenopausal women typically undergo continuous combined HRT for a specific period, but cyclical HRT is recommended for premenopausal women. A woman who hasn’t had her period for one year is considered postmenopausal. Treatment usually begins with cyclical HRT, but your health professional may prescribe continuous combined HRT if there is little or no improvement.

2. Start with a healthy diet

Any form of healing, directly or indirectly, is affected by the food you eat. A diet rich in omega-3 fatty acids can help relieve many complications during menopause. Cold water fish such as salmon and mackerel are rich in omega-3s. You can also use fish oil supplements if salmon or mackerel are not readily available.

Omega-3 fatty acids help reduce premenopausal anxiety and depression. This improvement in your mental state allows you to relax and sleep well, boosting your memory and focus. These fatty acids also improve your metabolism and help reduce inflammation. Other food sources with a high concentration of omega-3s are flaxseeds, chia seeds, walnuts and spinach.

Leafy greens, such as spinach, kale, broccoli, etc., are high in folate, which is vital for proper brain function. To fulfil primary nutrient needs, add more fruits, vegetables, and whole grains to your diet, including zinc, potassium, magnesium, and iron.

What is the best diet for a menopausal woman?

Menopausal women should eat a well-balanced diet consisting of vegetables, fruits, whole grains, high fibre, high-grade protein, good fats and organic dairy products. You should avoid processed foods, trans fats, high caffeine and/or alcohol intake and smoking during menopause.

3. Water is your best friend

Water not only helps to detoxify the body but also acts as a hormone regulator. Whether you’re undergoing menopause or not, you should drink at least two litres of water daily. Avoid drinking icy water. Its extremely low temperature lowers your metabolism. Low energy levels make you feel tired and withdrawn, so drink lukewarm water for maximum benefit. Its temperature is perfect for metabolism. As a result, your body produces the high energy levels needed for healing and proper brain activity.

How much water should a menopausal woman drink?

Most women feel dry during menopause, which is usually caused by reduced oestrogen levels. To alleviate these symptoms, drink at least two to three litres (8–12 glasses) of water daily. Water can also help with bloating, which is caused by hormonal changes in the body. 

4. Drink in moderation

Unless you are a light or moderate drinker, alcohol won’t be helpful. Red wine contains an ingredient known as resveratrol that may benefit the brain. However, red wine can only help you if consumed lightly or moderately. Drinking too much alcohol can also worsen your memory and other menopausal symptoms. So, if you’re a light drinker, keep it that way, and if you’re not, reduce your alcohol intake by adding healthy alternatives such as fresh juices, smoothies and herbal tea.

5. Exercise!

Working out doesn’t only affect you physically but mentally as well. A 2021 study found that postmenopausal women who exercised regularly scored better on several memory and cognitive function tests than those who didn’t exercise as much.

Exercising daily for half an hour or more helps stabilise your endocrine (hormonal) system and promotes coordination between your muscles and hormones. It also supports increased concentration and memory.

Working out can be fun! Try different forms of exercise, such as dancing, aerobics, Zumba, yoga or any outdoor sport. Going out to play with your pets or taking them for a walk is also good exercise.

6. Practice a good sleep schedule

Sleeping well can be a real challenge during menopause. Lack of sleep or difficulty sleeping (insomnia) can cause memory and cognitive issues over time. Women undergoing menopause often feel disoriented and forgetful, as a majority of them experience insomnia. To overcome this problem, try to set a routine to manage and monitor your sleeping patterns. Fix a time to go to bed and avoid eating and consuming alcohol or caffeine close to bedtime. Make your room comfortable by drawing your curtains to block out the light or any noise. Listening to soothing music also helps you sleep well.

7. Can menopausal insomnia be treated?

Yes, it can. However, you need proper treatment for the symptoms to dissipate. Insomnia is one of the most common symptoms of menopause. Untreated menopausal insomnia may last for weeks or even months, leading to more physical and psychological issues. Consult a health expert promptly if you’re experiencing insomnia.

8. Monitor your stress levels

One of the significant reasons for worsening menopause symptoms is stress. During menopause, many changes occur within the body. Difficult life situations can cause women to become increasingly worried and stressed. High stress levels often cause a chain reaction in menopausal women where one condition leads to another health problem. Looking after the family, workload and household duties can contribute to increased stress levels, affecting cognitive ability and memory issues.

Some of the most common and effective ways to deal with stress include the following:

• Doing meditation, such as yoga.

• Adopting a hobby, such as gardening, balancing rocks or painting.

• Socialising with friends and family members.

• Adopting a pet.

• Playing an outdoor sport.

• Counselling

Counselling is an excellent option for women who feel overwhelmed during menopause. A professional mental health expert will help you to sort out your thoughts and feelings and plan accordingly. An organised written draft or journal can also be beneficial for keeping track of your progress, plans and goals.