If you are experiencing menopausal brain fog, it is important to remember that you arent alone and that there is help available. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Estrogen specifically affects two key areas in the brain called the hippocampus and the prefrontal cortex. Heres Why It Matters and What You Can Do About It, What Are Vasomotor Symptoms of Menopause? A study suggests that 120 minutes of moderate intensity exercise per week can improve memory, whether it's affected my menopause or not. These are two key areas of the brain whose focus is learning, memory, and higher-order cognitive functions (NAMI, 2019). Calming essential oils can really help as well. A First for Women reader experiencing these symptoms asked our expert, Dr. Barbara DePree, for advice. Good food choices include: fresh fruits and vegetables whole. GPHc Register number: 2219487. Perimenopause and menopause are times of relatively rapid shifts in hormone production that don't just affect your cycle. It gets your blood pumping, and can be done in as little as 10-15 minutes a day! From hot flashes, to night sweats, to mood swings and more, Best Non-Surgical Treatment for Stress Urinary Incontinence, Destigmatizing Menopause: Pause Well-Aging Beauty for Whats Next. Their parents are getting older, and their kids are leaving home, so mood changes may already be happening," Dr. Osuagwu remarked. Heres what she had to say. And it's natural to wonder, is this the start of a slippery slope to dementia? MC., Stickgold R., Sleep and cognition. Clinical evidence has shown a low absolute risk and a favorable risk versus benefits profile for prescription hormone therapy when women experience hot flashes, night sweats, and sleep disturbances, and for osteoporosis prevention in women at increased risk (Bacon, 2018). Can it also improve cognition in postmenopausal women who are experiencing brain fog, a time of known decrease in female sex hormones? Try to find something that you enjoy: jogging, cycling, powerwalking, swimming, or dancing. Estimates, 1950- 2015. 2015;18(1):51-62. Some women should not take estrogen, because it brings an increased risk of certain types of cancer or other medical complications. Serving size is two capsules per day. A Permanente neurologist and ob-gyn explain what causes brain fog during menopause, and remind women that this condition is usually temporary and subsides after menopause is complete. However, women should consult their primary care physician or gynecologist before taking any supplement or over the counter remedy, says Weber. So is there anything you can do to improve your memory now? Whats worrisome is that some women have been misdiagnosed with dementia or Alzheimers when really their memory problems were caused by menopause itself. There are other treatments if you cannot, or choose not to, have HRT. A Clinicians Guide 6. in which symptoms flare-up and then resolve, were enrolled in a clinical trial. Studies in humans, to date, have yielded mixed results. Soy for menopause: Is it a natural hot flush remedy? Learning something new - an instrument, a language, puzzles, crosswords or reading, can help boost brain health 4. 2010;357-359. Adan A. Cognitive Performance and Dehydration. Catch the sunrise rise and or sunset to trigger your bodys natural circadian rhythm. But precisely because of that, on the other hand, it got my medical researcher background senses tingling. When it is severe, we might need a leg up to get to a safer point in order to heal ourselves. The symptoms of menopause, which can include vasomotor symptoms (hot flashes and night sweats), vaginal dryness, sleep disturbance, depression, anxiety and "brain fog", can span perimenopause and last for up to 10 years. Instead use the right proportions of carbohydrates, protein, and healthy fats and a wealth of alkalizing fresh vegetables and fruits. Common symptoms of the menopause include: anxiety. A small 2020 study looked at the brain short-term effects of taking mango leaf extract. It can be as simple as focusing on a word, the sounds around you, or your own breathing. But don't be alarmed; the fog will clear as your brain adapts to changing hormone levels. Studies have suggested that decreasing estrogen levels are associated with a decline in cognitive function and an increased risk for depression (Weber et al., 2014). Common thyroid brain fog symptoms include difficulty focusing and concentrating, and taking more time than usual to process or react to information. 3 Science-Backed Ways To Prevent the Damaging Effects of Non-Alcoholic Fatty Liver Disease. My favorites are bergamot, Roman chamomile and lavender. State-of-the-Science Conference statement: management of menopause-related symptoms. One group was given standard therapy with Copaxone and a placebo pill. But I encourage you to set aside the time you need to get a good night's rest daily. A good nights rest helps with concentration, cognition, and other brain functions, improves your immune functions, helps with weight loss and depression and basically is the only way your body can recharge and heal itself. Recent research has shown that estrogen is instrumental to our brain function and structure. 5. Exercise triggers the growth of new nerve cells and blood vessels in the brain and increases the production of chemicals that promote the repair of existing brain cells. In a clinical trial, 158 women with relapsing-remitting M.S., a type of M.S. This causes not only cognitive changes such as depression, anxiety and trouble concentrating, but other menopause-related symptoms. Memory problems. et al., Effects of the menopause transition and hormone use on cognitive performance in midlife women. Available online: https://www.nhs.uk/conditions/menopause/symptoms/. Why? The Seattle Midlife Womens Health Study: a longitudinal prospective study of women during the menopausal transition and early postmenopause. You may consider meditation, deep breathing, yoga, or having a hot bath, for example. Say good-bye Brain Fog! So, if you easily lose your train of thought or frequently misplace your keys, brain fog might be to blame. Of course, the meetings are by Zoom nowadays. 2013;1514:123-127. Use left and right arrow keys to navigate between menu items. Although ginkgo biloba is generally considered safe, it can have some serious negative interactions with medications, so talk with your doctor before taking the supplement during menopause or at any other time of life. Meanwhile, do try the tips I shared above andlet me know how it makes you - and your brain - feel! Rich sources of Omega-3 fatty acids are fatty fish such as mackerel, salmon, and sardines. The median age of menopause is 52 years (NIH, 2005). There are also known risks and benefits of not replacing female sex hormones. By subscribing you agree to the Terms of Use and Privacy Policy. Supplementing with magnesium may help reduce certain symptoms of brain fog. What is estriols role in potentially treating postmenopausal brain fog? Maybe youve found yourself in the middle aisle of the grocery store, wondering what item you wanted to pick up. United Nations. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. Yeah, it isnt pleasant (for you, or for those around you!). Im 47. Brain fog. Not sleeping well can make it hard to pay attention or remember new information. Lifestyle choices can help support memory function. During the latter stages of your sleep cycle in rapid eye movement (REM) sleep your brain stores memories, consolidates ideas, and processes information from the day (9). Introduction: Brain fog (i.e., memory complaints and concentration difficulties) is frequently reported during the menopausal transition. You should always consult a practicing professional who can diagnose your specific case. Estrogen plus progestin and the incidence of dementia and mild cognitive impairment in postmenopausal women: the Womens Health Initiative Memory Study: a randomized controlled trial. To encourage deeper, more restful sleep, set up a ritual that you follow every night of the week. Though the change may be subtle, it is affecting your job performance. Harlow reports no, While weve been studying the links between depression and, Women who experience migraine headaches before menopause may, Airway symptoms may develop in menopausal women with no prio. However, research shows that certain decreases in cognitive function (attention/working memory, verbal learning, verbal memory, and fine motor skill) are more evident in the first year after the final menstrual period (postmenopause). Women are post-menopause when they are in the highest-earning stage of their careers, considering retirement, or even pursuing a second career. Don't underestimate the importance of a good night's sleep in helping to reduce symptoms of menopause brain fog. "Brain fog" is not a medical or psychological term, but a lay term that aptly describes the fogginess in thought experienced by many women during menopause. Studies on the effect of hormone replacement therapy to improve the symptoms of postmenopausal brain fog are mixed. Timing is apparently important for cognitive benefits, though. Use right arrow key to move into submenus. Or, youve forgotten the story that your best friend just told you over lunch, and she has to jog your memory. (In surgical menopause, the ovaries are removed before a woman goes through natural menopause. It can also adversely affect your career and long-term earnings potential. Sex hormones affect the release of chemicals in the brain called neurotransmitters. Aim for two sessions of weightlifting or callisthenics (squats, lunges, or push-ups) every week. Monday to Friday. Retrieved from. Spines branch off of nerve cells in the brain and are essentially how brain cells communicate with each other. Sidenote: Mighty Maca Plus is dairy-free, gluten-free, non-GMO, preservative-free, contains no eggs, no peanuts, no artificial colors, flavors or preservatives. Perform regular exercise Regular exercise is a useful way of managing many different symptoms of menopause, including cognition. How To Overcome It and Lose Weight Over 50, 3 Tricks for Fuller Brows and Longer Lashes That Will Give You a Natural, Beautiful Look, A Doctors Advice: Can a Simmer Pot Improve My Focus?, These 6 Seasonal Veggies Have Beauty and Mood-Boosting Mental Health Benefits, Fatigue and Low Libido? Though there are other ways to stimulate your gray matter. The gradual onset of endocrine aging with spontaneous menopause may allow the brain to adjust to and compensate for the loss of estrogen and estrogen receptor activity. Superintendent Pharmacist To expand a menu item, Press the down-arrow key or access key m. To move between menu or sub-menu items, press Tab. Aside from the obvious physical benefits of exercise, indirectly it also improves mood and sleep, and reduces stress and anxiety. While were working out the brain, we should also work out the body. Spinach, too, may help keep you mentally sharp. Depression, anxiety: There are estrogen receptors throughout the brain, so it comes as no surprise that decreasing estrogen levels would affect mood. But, know that the problems are usually going to be with your short-term memory, not the long-term one. The American College of Obstetricians and Gynecologists (ACOG) states there is no evidence that tests to monitor hormonal levels in saliva are biologically meaningful. Recommendation: Some must-have items to include in your shopping list: Brazil nuts, oysters, salmon, avocado and greens. However, the brain compensated for this slowing by increasing blood flow and increasing ATP metabolism. Sleep issues. In: StatPearls [Internet]. If, however, your symptoms are affecting your quality of life or do not resolve, then its important to seek advice from your doctor. Sleep can be in short supply during menopause, but Maki says that a good nights rest can improve fuzzy thinking and brain fog. So basically, a little bit of daily movement goes a long way! This can lead to . Some even refer to it as the "brain herb.". Whether you are just startingperimenopauseor are already post-menopausal, you may feel like your memory isnt what it used to be. I know this seems obvious, but it is essential. There is lack of standardized scales available to measure . Yearbook of Obstetrics, Gynecology and Women's Health. Maki doesnt suggest using hormones solely for memory loss, but says that if you start using them for relief of severe menopausal hot flashes, you may also see a memory improvement. Like hot flushes, mood changes, and insomnia, brain fog is a symptom of menopause and should be treated as such, rather than belittled or dismissed. From grocery shopping or trying to hold a conversation, to performing at work or learning new tasks, women report that brain fog . Maki. In 1990, 471 million women were at least aged 50 years or older. Pause, created by mental health charity Mind, is a self-care subscription service that brings creativity, relaxation, and calm to your door each month. Three longitudinal studies, The Study of Womens Health Across the Nation (SWAN), The Seattle Midlife Womens Health Study, and the Penn Ovarian Aging Study, have examined the changes in a womans brain function as she crosses from premenopause through menopause into post-menopause. Read, play cards with friends, volunteer, take a class, or even practice a hobby like painting. Cognition in perimenopause: the effect of transition stage. It encourages cutting down on starchy, fatty, sugary foods, and eating plenty of fruits and vegetables. "During the menopause transition, a woman's brain may feel a little off, a little muddy, but when the transition passes, the clouds clear and the fog lifts. (2019). The risks and benefits of estrogen supplementation have been widely debated for years. The Mediterranean diet and the Mediterranean-DASH diet have been associated with better cognitive function and lower risk of cognitive impairment. Common symptoms of menopause. Healthy diet (especially a Mediterranean diet) 3. There are known risks and benefits in replacing female sex hormones, just as there are known risks and benefits of taking any prescription medication or over-the-counter supplement. Estrogen helps metabolize brain-fueling glucose, so overall brain function can wane when estrogen levels decline. I notice that as we grow older and our days are filled with the demands of our daily lives,we spend less time on activities that help stimulate our brain. Aim for 6-8 hours of sleep . Reduce the incidence of persistent hot flashes. Psychoneuroendocrinology. A tired mind can have a huge impact on our cognitive abilities. Good food choices include: fresh fruits and vegetables whole group was given standard therapy with Copaxone and placebo... 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