Last Updated on 7 March 2024 by Brisbane Livewell Clinic
Poor memory and Brain Fog are common in women transitioning through Menopause (1). Brain fog is a collective term that explains symptoms such as forgetfulness, poor memory and the inability to recall words or finish sentences. For women entering perimenopause, these symptoms can be frustrating and worrying. A recent survey conducted in the United Kingdom reported that 68% of perimenopausal women had experienced brain fog (1). Many women are afraid they may have early stages of dementia, but it’s reassuring to know that brain fog is not a sign of dementia and often resolves after menopause (2)
During this stage of a woman’s life, there are pronounced fluctuations in the levels of sex hormones such as oestrogen, progesterone and androgens that impact the whole body. Women experience symptoms including hot flashes, poor sleep and low energy. However, these hormonal changes can also impact the brain and the nervous system and change behaviour, moods and cognition (3)
A decline in oestrogen can contribute to cognitive decline. Oestrogen is not only involved in female physiology and reproduction but also exerts activity within the brain and nervous system. Oestrogen supports the health of neurons and affects regions of the brain involved in verbal memory and cognition. A decline in oestrogen levels has been shown to affect both verbal recall and cognition in menopausal women (3, 4, 5).
Brain fog is known to be exacerbated by poor sleep and the resulting fatigue during perimenopause. Sleep patterns begin to change during this stage of a woman’s life, with around 50% of women reporting changes to their sleep patterns and quality of sleep (3). It is known that poor sleep, or not enough sleep, can cause brain fog and changes to cognition.
Fluctuating levels of oestrogen and lower progesterone levels can impact sleep. Low oestrogen can cause hot flashes and sweat overnight, and low progesterone may interfere with a neurotransmitter involved in sleep, GABA. Furthermore, sleep quality is affected in women with restless legs and snoring (3).
What can be done to improve brain fog? If you are suffering from brain fog, poor sleep and fatigue, there are lifestyle, dietary and herbal interventions that will support you through this time.
Improve sleep patterns
We know poor sleep can worsen brain fog and cognition. If you are tossing and turning or waking due to hot flashes, there are herbal medicines that will alleviate and manage these symptoms. Herbs such as Zizyphus alleviate insomnia, and is used by naturopaths alongside other herbs to improve sleep and alleviate night sweats.
The Mediterranean Diet
This amazing lifestyle choice has been shown to prevent cognitive decline in women when adopted long-term. This diet is a lifestyle, non-restrictive diet that includes vegetables, nuts, seeds, fruits, white meat, seafood, olive oil, and a low intake of sweets, dairy, and red and processed meats (7).
Exercise
Put on your dancing shoes! Dance has been shown to improve cognition, attention and memory. Several studies revealed that dance exerts positive effects to the brain, improving different brain regions and promoting neuroplasticity (8).
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