On any given day, I’ll head down to our basement to get something from the storage pantry and by the time I’m at the end of the stairs, I’ve inevitably forgotten what that something was. I stop and stand in the room, dazed and confused, furiously scanning the shelves, trying to recall what I came to retrieve. Sadly, this kind of forgetfulness has grown into a well-worn routine through my midlife years. I can go anywhere in my house with a purpose and a mission, then immediately think to myself, Why am I here, again?
I’ve always assumed my diminishing cognitive functioning was age-related, since I’m keenly aware that everything in my body is slowly deteriorating in its strength and vitality. But little did I know that this condition, known as brain fog, often occurs in around two-thirds of women going through menopause, thanks to our changing hormone levels — which are affecting our brains. Studies show that brain fog is a frequent complaint among women experiencing menopause, along with sleep concerns, depression and hot flashes.
Fortunately, our foggy brains should start to clear once our hormones settle down in our postmenopausal years. A study measuring the cognitive performance of more than 2,000 participants in the Study of Women’s Health Across the Nation concluded that “Improvement rebounded to premenopausal levels in postmenopause, suggesting that menopause transition-related cognitive difficulties may be time-limited.” It’s also a relief to learn that our brain fog is rarely linked to dementia or Alzheimer’s disease; signs of those conditions typically present differently and develop at a later age.
As we enter perimenopause, the first hormone to start dropping is progesterone, which can be tied to our mood swings, irritability and blurry thinking. Then come the declining estrogen levels that cause many menopausal symptoms, including poor memory and mental confusion. The link between estrogen and the brain’s functioning is thought to be found in our neurotransmitter system, which sends signals to areas of the brain that operate our memory and information processing.
On top of our hormonal changes, there are other menopausal symptoms that can play a significant role in cognition, such as insomnia, mood swings and hot flashes. Add to this that most middle-aged women are coping with significant life-changing transitions and stressful circumstances, which can add distracting thoughts that impede our memory and concentration. It’s no wonder we’re walking around in a daze, struggling to recall particular things and remember familiar names.
Steps we can take to help with the brain’s ability to operate efficiently.
First and foremost, getting hot flashes and insomnia under control can make a huge difference in the brain’s ability to work well. Since lack of quality sleep impairs our natural brain function, we need to do our best to ensure we’re getting the sleep the brain and the rest of the body need.