The transition into menopause is a significant phase for many women. By 2030, around 47 million women will go through menopause each year. This period can last several years and brings various physical and mental changes. One common complaint is “brain fog.”
Brain fog can describe feelings of forgetfulness, difficulty concentrating, or a general lack of mental clarity. Women often forget words or misplace items, which can be frustrating. Fortunately, these symptoms usually fade after menopause and aren’t signs of dementia.
Hormonal changes, particularly declining estrogen levels, play a big role in cognitive issues during menopause. But it’s not just hormones at play. Symptoms like hot flashes, night sweats, and mood swings add to the cognitive load. The good news? Many of these factors can be addressed through lifestyle changes.
Lifestyle medicine focuses on making healthier choices to prevent and manage health issues. It emphasizes six main areas: sleep, exercise, nutrition, stress management, social connection, and avoiding harmful habits. These pillars can also enhance cognitive health during menopause.
Sleep, for instance, is critical for brain function. Yet, one in three women going through menopause reports sleep disturbances. Hot flashes and anxiety can disrupt sleep, creating a cycle that worsens brain fog. Improving sleep hygiene—like cutting back on caffeine in the evening and maintaining a consistent sleep schedule—can make a significant difference.
Exercise is another key player. Regular physical activity boosts blood flow to the brain, helps manage weight, and even improves mood. The World Health Organization suggests 150-300 minutes of moderate exercise each week, which could be as simple as brisk walking.
Stress management is equally important. Chronic stress can cloud your thinking and may accelerate brain aging. Activities like mindfulness, yoga, and deep breathing exercises can help reduce stress and improve focus. Cognitive Behavioral Therapy (CBT) can also train your mind to cope better with stressors.
Your diet matters too. A Mediterranean diet, rich in fruits, vegetables, and healthy fats, supports brain health. Foods high in Omega-3 fatty acids, like fish and flaxseed, are particularly beneficial. Steering clear of ultra-processed foods and added sugars can stabilize your energy levels and improve mood.
Staying socially connected is crucial, too. Relationships can provide emotional support and even boost cognitive function. Engaging with friends or joining community clubs can enhance your mental health.
Certain substances, like alcohol and tobacco, can disrupt sleep and worsen cognitive issues. Reducing alcohol intake and avoiding smoking can improve both mood and clarity of thought.
Making these lifestyle changes might seem daunting at first. It’s best to take small steps. Pick one area to focus on, like sticking to a regular bedtime or going for a short walk daily. Over time, these small shifts can lead to significant improvements in how you feel.”
In fact, research indicates that women who engage in regular physical activity experience fewer cognitive symptoms during menopause. A recent study revealed that active women reported lower levels of brain fog compared to sedentary peers.
Menopausal brain fog is a genuine concern for many, but it is manageable. By leaning into these six pillars of lifestyle medicine, women can empower themselves and improve their cognitive health during this essential life transition.
Article by Maria Pertl, Lecturer in Psychology, and Lisa Mellon, Lecturer in Health Psychology, RCSI University of Medicine and Health Sciences in Ireland.
This article is republished from The Conversation under a Creative Commons license.
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