Brain Fog is Real
Have you ever been in a room full of people, presenting something important and completely forgotten your words? What about when you’re talking to someone you have known for years, and you suddenly forget their name? Or the time when you walk into a room and have no recollection of what you came in there for? That's brain fog!
Twice as many women suffer with dementia, post menopause, than men.
This is a staggering statistic and, quite frankly, a frightening one at that. The research is evolving; however, it is believed plaque build-up on the brain is associated with a decrease in oestrogen levels. So, it’s rather pertinent that this year’s theme for World Menopause Day is focused on cognition and mood.
During pregnancy and perimenopause memory lapses, lack of memory recall and brain fog are common. We call it baby brain when we’re pregnant, and even postpartum. As we age, many of us worry that we have early onset dementia.
Only recently has any research been conducted on women’s brains during these significant female hormonal changes. The work of neuroscientist, educator and author, Dr Lisa Mosconi has been game changing for understanding what happens to a woman’s brain during the most significant hormonal changes in her life; puberty, pregnancy and perimenopause. Her work has discovered that the neuroplasticity in a woman’s brain changes during these fundamental hormonal cycles. So, in fact, the changes in our hormones has a significant impact on our brain.
A lack of cognitive ability is really scary. Even if we know why it’s happening – that is, perhaps a hangover (not me 👀), lack of sleep, or hormonal changes – it is still really worrying to think that our brain health is in decline.
Just to put it into perspective, two-thirds of women suffer with brain fog during perimenopause and menopause. Brain fog refers to general fogginess in thinking, but it might also include poor memory, forgetfulness, words on the tip of your tongue or using the wrong words without even realising that you have done so. It also refers to short-term memory, leaving women feeling like perhaps they are showing early signs of dementia. This feeling alone leads to stress, anxiety and unnecessary worry for one of the most common symptoms of perimenopause!
When it comes to working peri and menopausal women, the most common symptoms they report that impact on their ability to perform their job it’s poor concentration, tiredness, sleep problems, poor focus, poor memory. It could be inconsistencies of your own sharpness! Sometimes it’s a name on the tip of your tongue or a word that you’re thinking but can’t remember. The impact this has on a woman’s sense of self, and their confidence is immense. It’s no wonder 25% of women consider giving up work as a result of perimenopause and menopause symptoms – and 1 million women in the UK have already quit their jobs!
Here’s what you can do if you are suffering or if you want to support someone who is suffering with brain fog
Keep hydrated, our brains are about 75% water so keep it hydrated. If you feel thirsty you’re already dehydrated so aim to drink at least ½ a pint of water for every 15kg of bodyweight. So, if you’re 60kg you need at least 2 pints a day (this is a minimum). Start your day with a large glass of water & keep a glass or bottle on the go all day.
If you’re up for it, follow a Mediterranean Diet and cut down on alcohol consumption
Exercise for concentration – anything that is good for our physical health is only going to benefit our brain health. The more strength conditioning and weight bearing exercise you can get, the better (aim for 3-4 sessions per week!)
Social connection – this helps with thinking skills and keeps your brain engaged
Reducing stress – mindfulness, meditation, having fun / playfulness
Using your brain for something that challenges you – e.g. a puzzle, chess, wordle, etc anything that can keep your brain cognitively active – not necessarily brain training games but it’s got to be something you enjoy, that’s challenging & that satisfies you
Think of ways to manage all that you have on your mental load; use a diary or calendar to plan your day. Really use the diary, make check lists and create practical small manageable parts of any task.
If you're in a work situation - Learn some phrases to give yourself space to respond to someone if you are having a brain fog moment / short term memory loss. ‘Can I come back to you on that?’
Take action
Firstly, please spread the word about brain fog and cognition during peri/menopause.
Secondly, if you yourself suffer with brain fog or if you have been reading this thinking, ‘ah that sounds like…’ please, please show some compassion. Know that this is a very normal symptom of perimenopause but don’t ignore it either and go and speak with your GP or healthcare professional.
Moxie Coach
Moxie Coach is a menopause coaching app offering a mood tracker, expert guidance and personalised tools to help you thrive during your menopause journey.
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