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How to Combat Menopause Brain Fog: Tips and Treatments

While we all go through periods of forgetfulness, such as walking into a room and then forgetting why we walked in there, can you imagine that as a more regular occurrence?

For many women, this is reality. Menopause and brain fog are topics often spoken about as women get older, with up to two-thirds of women experiencing this menopausal symptom.

Let’s go over what menopause brain fog is and how to combat it!

What is Menopause Fog?

Brain fog describes those periods when your memory or cognitive abilities begin to dwindle and can present itself as forgetting words, a loss of focus, misplacement of items, distractions and time lapses.

It can occur due to hormone imbalance and fatigue during menopause, combined with stresses in life, such as balancing a career and running a household alongside caring for elderly parents and dealing with teenage children.

Studies have shown that having low oestrogen (which drops during menopause) may be linked to lower brain performance, so rest assured this brain fog is a normal symptom of menopause.

Further Reading: Everything You Need to Know About Menopause

How Long Does Menopause Brain Fog Last?

So, when does menopause brain fog end? Thankfully, brain fog is a temporary symptom and is considered a normal symptom of menopause, so it’s generally not an indication of dementia, which is not common during midlife, or other conditions, although you can speak to your doctor if you feel yourself truly experiencing immense changes or if you have a family history of dementia.

Studies are even being undertaken to determine if there is a link between brain fog and other menopausal symptoms, such as mood changes, hot flashes and sleep difficulties.

How to Deal with Brain Fog in Menopause?

If you’re looking for a brain fog and menopause treatment, there are some tips to combat it:

• Try to reduce anxiety and stress levels through meditation.
• Try to get plenty of sleep.
• Exercise regularly.
• Do brain activities and puzzles to boost your thinking skills.
• Avoid smoking and drinking excessive amounts of alcohol.
• Eat foods rich in antioxidants.
• Build some structure into your life, with lists and note-taking to help reduce anxiety and help with forgetfulness.

Further Reading: Does Menopause Affect Your Muscles?

Does HRT Help with Brain Fog?

Another menopause brain fog treatment is hormone replacement therapy (HRT). This is where the female hormones are replaced into your body to help relieve symptoms of menopause, which may help improve brain fog and subsequent concentration and memory issues.

It’s not a guaranteed fix and may have some side effects, so speak with your doctor to see if it’s right for you.

What Vitamins Are Good for Menopause Brain Fog?

If you’re not interested in hormone replacement therapy (HRT), there are other options to help with brain fog.

Here’s a quick rundown of the most effective supplements:

• Vitamin D: Low Vitamin D can affect memory and thinking. Taking a supplement may improve these, especially for women with post menopause memory fog.
• Magnesium: This mineral supports brain function and reduces stress, which can help improve concentration and memory.
• Vitamin C: Aside from boosting your immune system, Vitamin C can also improve attention, reaction time and mood, helping with brain fog.
• B Vitamins: B12 and other B vitamins are linked to better memory and concentration. Supplements may help if you’re deficient.

Further Reading: List of Vitamins and Minerals and Where to Get Them

Best Supplements for Menopause Brain Fog

• Multivitamin: Take a daily multivitamin that gives you enough of the above vitamins and minerals to supplement your balanced and nutritious diet.
• Curcumin: Curcumin, the active ingredient in turmeric, has anti-inflammatory properties and may improve memory and focus.
• Resveratrol: Found in grapes and wine, this compound improves oxygen flow to the brain, which can boost memory and planning skills.
• Omega-3s: Known for improving brain health, Omega-3s can help with memory, focus and mood, which might reduce brain fog. They may also ease menopause symptoms like anxiety and depression.
• L-theanine: Found in green tea, L-theanine may improve mental alertness and memory. It also reduces stress, helping with brain fog.
• NMN: NMN may help reduce ovary ageing, potentially helping reverse menopause, but more research is needed.

Further Reading: Can NMN Supplements Help with Menopause?

End Note

By being prepared and keeping yourself healthy, both body and mind, you should be able to reduce menopausal brain fog and keep your cognition optimal for longer.

Ageing is natural, though, so don’t be too hard on yourself if you find yourself going blank every so often, but if you feel as though something is wrong — you know yourself best — go see a doctor.

Keep yourself well informed about what goes on in your body with Xandro’s blogs or click the links above to grab a hold of Xandro supplements to help with your brain power!