Brain Fog. It's not you...It's Peri-Menpause.

Series Post #3
Brain fog or dementia?  The cognitive impact of peri-menopause. 

Do you ever walk into a room and forget why you’re there?  Do you sometimes (or more than sometimes) lose track of the conversation mid-sentence or can’t remember the name of someone you’ve known for years?  Or a simple word that escapes you leaving you with the default "you know...the thingy"? 

If these moments of forgetfulness or mental fog have become more frequent, you might find yourself wondering: Is this normal? Is it me?  Or is it peri-menopause? Or worse...is it early dementia? 

If you’re in perimenopause or menopause, you’re not alone. Cognitive changes, often referred to as “brain fog,” are a very common yet overlooked symptom of hormonal shifts.

The good news is that while these changes can be frustrating (and at times alarming), they’re not permanent - and they’re not an indication of early dementia.

Let’s dive into why brain fog occurs during peri-menopause and, most importantly...what you can do about it.

Why Menopause Affects Brain Function
During peri-menopause and menopause, your body undergoes significant hormonal shifts, and these changes don’t just affect your reproductive system, they also influence your brain.

Here’s how:

1. Estrogen protects the brain
Estrogen is not just a reproductive hormone, it’s a core player in brain health. It acts as a neuroprotective agent.  This means it helps protect neurons from damage and supports their ability to communicate with one another.
Here are a few more things that estrogen does:

• Enhances blood flow to the brain.
• Promotes the growth of new synaptic connections, which are important for memory and learning.
• Regulates the production of acetylcholine, a neurotransmitter involved in memory and focus.

As estrogen levels decline during peri-menopause, these protective effects also decline, leading to lapses in memory, focus, and mental clarity.

2. Progesterone is the calming hormone

• Progesterone helps regulate GABA, the brain’s main calming neurotransmitter.
• When progesterone levels drop, anxiety and sleep disturbances often increase, both of which negatively impact cognitive function. Poor sleep, in particular, can worsen brain fog and make it harder to concentrate.  It is a viscous circle. 

3. Testosterone and mental sharpness

• Though typically associated with men, testosterone plays an important role in women’s cognitive health. It supports energy, focus, and motivation.
• Declining testosterone levels during menopause contribute to feelings of sluggishness and mental fatigue.

4. Cortisol and chronic stress

• Menopause often places additional strain on the adrenal glands, leading to elevated cortisol levels.
• Chronic stress and high cortisol interfere with memory and learning by shrinking the hippocampus, the brain’s memory center. This can make symptoms of brain fog worse.

Symptoms you may experience 

• Memory lapses:
  • Forgetting names, appointments, or why you walked into a room.
• Difficulty concentrating:
  • Struggling to stay focused on tasks or follow conversations.
• Mental fatigue:
  • Feeling mentally drained, even after minimal cognitive effort.
• Word retrieval issues:
  • Searching for the right word or struggling to articulate thoughts.
• Reduced problem-solving skills:
  • Tasks that once felt easy may now seem overwhelming.

Brain fog vs. dementia
While brain fog is common (and treatable!) during menopause, it’s important to differentiate it from more serious cognitive concerns like dementia.

• Brain fog:
  • Typically temporary, related to hormonal changes, and improves with lifestyle adjustments.
• Dementia:
  • Progressive and involves more severe symptoms like significant memory loss, disorientation, and difficulty performing daily activities.

If your cognitive symptoms are worsening or interfering with your ability to function in your day-to-day life, consult a healthcare provider for a thorough evaluation.

Holistic solutions for brain fog
The good news? Brain fog isn’t permanent, and there are plenty of strategies to support your cognitive health.

1. Balance your hormones

• Phytoestrogens:
  • Foods like flaxseeds, organic fermented soy, and chickpeas contain plant-based estrogens that help stabilize hormone levels.
• Adaptogens:
  • Herbs like ashwagandha and rhodiola support adrenal health, helping to regulate cortisol and reduce stress.
• Hormone replacement therapy (HRT):
  • Bioidentical hormone therapy can help address significant hormonal imbalances contributing to brain fog. Discuss this option with your healthcare provider.

2. Optimize your diet for brain health

• Healthy Fats:
  • Omega-3 fatty acids (found in salmon, walnuts, and chia seeds) support brain function while reducing inflammation.
• Antioxidant-rich foods:
  • Berries, leafy greens, and colorful vegetables combat oxidative stress, which can impair cognitive function.
• Stabilize blood sugar:
  • Fluctuating blood sugar levels can  make brain fog worse. Focus on balanced meals with protein, healthy fats, and fibre.

3. Get quality sleep

• Sleep hygiene:
  • Create a calming bedtime routine, avoid screens before bed, and keep your bedroom cool and dark.
• Magnesium glycinate:
  • This supplement promotes relaxation and better sleep quality.
• Melatonin:
  • Supports your circadian rhythm, especially if menopause has disrupted your sleep-wake cycle.

4. Stay mentally and physically active

• Brain exercises:
  • Puzzles, learning new skills, or reading stimulate your brain and support neuroplasticity.
• Physical activity:
  • Moderate exercise, like walking or yoga, increases blood flow to the brain and reduces stress.
• Mindfulness practices:
  • Meditation and deep breathing help reduce cortisol levels and improve focus.

5. Support neurotransmitters with targeted supplements

• B-vitamins:
  • Essential for brain function, particularly B6, B12, and folate.
• L-theanine:
  • Promotes relaxation and enhances focus by boosting both GABA and dopamine levels.
• Lion’s mane mushroom:
  • Supports nerve growth and helps improve cognitive function.
• DHA (docosahexaenoic acid):
  • A component of omega-3s that is key for brain health.

6. Manage stress and cortisol levels

• Chronic stress feeds brain fog. Incorporate stress-reducing practices like to help combat the stress in your life. 
  • Yoga or tai chi.
  • Journaling or creative outlets.
  • Spending time in nature.

You've got this! 
While menopause can feel like a never ending storm of chaos, it is temporary and you don't have to suffer through it if you have the right tools and strategies to support this transition. 

The next time you walk into a room and forget why you’re there, take a deep breath and remind yourself: It’s not dementia...it’s menopause. 

Stay tuned for the next post in the series, where we’ll tackle managing weight gain during menopause.