You know those days when everything seems too hard, and you struggle to focus or string a coherent sentence together? Concentrating at work or even on your favourite TV show at night may be difficult. You may forget where you left things or your co-worker’s name when you’re introducing them—things you are usually very familiar with.

This confusion and ‘fogginess,’ often referred to as mental fog, may also now be a daily occurrence, which is no doubt beginning to frustrate you.

If you’re in the 40+ age group, you might be experiencing menopausal-linked brain fog. After all, it can affect up to two-thirds of us.

What is menopause brain fog?

Brain fog is a very common perimenopause and menopause symptom, and it can be extremely frustrating, even a bit unsettling. Cognitive impairment, often linked to hormonal changes during menopause, can exacerbate this experience. For some women, the combination of ageing and ongoing forgetfulness, or ‘cotton wool’ brain, can feel like the onset of early dementia, especially if there is a family history.

Estrogen is the hormone associated with brain fog. During peri/menopause, it fluctuates, which research has shown then affects our cognitive function. Our cognitive function is the term for all the wonderful things our brain does for us—giving us our memory, focus, problem-solving and learning abilities.

Plus, if we don’t get enough good-quality sleep, itself a recognised symptom, our chances of feeling foggy the next day, are greater. If you suffer from frequent night sweats and other sleep issues, get these under control first, and you might begin to see improvements.

Causes and Symptoms of Brain Fog

Brain fog is a complex condition that can be caused by a variety of factors, making it a challenging experience for many. Hormonal changes during menopause are a significant contributor, but other factors like sleep disorders, chronic fatigue syndrome, and certain medications can also play a role.

Common brain fog symptoms include difficulty concentrating, memory problems, and a pervasive sense of mental fogginess. You might find it hard to focus on tasks, remember important details, or maintain mental clarity throughout the day.

In some cases, brain fog can be a symptom of an underlying medical condition. For instance, individuals with attention deficit hyperactivity disorder (ADHD) often experience brain fog as part of their condition. Similarly, those suffering from chronic fatigue syndrome may find that brain fog is a persistent issue. Sleep disorders and chronic pain can also cause brain fog, further complicating daily life.

Lifestyle factors such as a poor diet, lack of exercise, and high stress levels can exacerbate brain fog. Additionally, certain medications, including sedatives and antidepressants, may list brain fog as a side effect. Understanding these various causes can help you identify potential triggers and work towards managing them effectively.

Impact on Cognitive Function

Brain fog can significantly impact cognitive function, making everyday tasks feel like monumental challenges. It can affect your attention, memory, and processing speed, leading to difficulty concentrating and completing tasks efficiently. This cognitive dysfunction can be particularly frustrating when you’re trying to stay on top of work or personal responsibilities.

Beyond its impact on cognitive functions, brain fog can also take a toll on your mood and overall well-being. Many people who experience brain fog report feelings of frustration, anxiety, and even depression. These emotional responses can, in turn, exacerbate the condition, creating a challenging cycle to break.

Fortunately, there are steps you can take to manage brain fog and improve your cognitive function. Regular exercise, a healthy diet, and stress-reducing techniques can all help alleviate symptoms. Cognitive training programs and memory aids can also be beneficial, providing structured ways to enhance your cognitive abilities and reduce the impact of brain fog.

By adopting a holistic approach that addresses both the physical and emotional aspects of brain fog, you can work towards regaining your mental clarity and improving your overall quality of life.

How can I keep brain fog to a minimum?

1. Rest, rest, rest

If we aren't sleeping well, we may feel tired, irritable, foggy, anxious, and low in mood. Getting enough rest promotes brain cell redevelopment to stay sharp and remember information the following day. It also allows you to concentrate, be creative, and control your emotions. Not a great sleeper? Taking some quiet time to let our minds reset before bed can be beneficial. You can read more about improving your sleep here.

2. Exercise your cognitive function

Keeping our minds active is just as important as our bodies! Play board games, read a book, do a crossword or a puzzle, join a club, or undertake some online learning—introducing new concepts that get our brains thinking in different ways via repetition helps to keep us alert and use our memory.

And keeping our bodies physically active, too, is recommended. However that looks for you—a short walk around the block or a 10km hike—get on your trainers and go for it! 

3. Be kind to yourself

A little patience and grace as you navigate this symptom will work in your favour. Putting pressure on yourself to ‘get things right' and berating yourself during a forgetful moment will only harm your self-esteem and worsen your symptoms.

Instead, focus on your self-care routines, and if it helps, find a trusted person to share your worries with—be that a friend or a counsellor.

4. Stress less to improve cognitive function

It may be easier said than done, but avoiding high-pressure situations can help with brain fog. Plenty of studies show severe bouts of fogginess happen during times of chronic stress because the part of our brain responsible for memory and problem-solving hits pause.

If you are employed and part of a forward-thinking workplace, there may be access to menopause leave or additional support while you navigate brain fog. A trusted manager or HR person you can talk to may be able to offer some solutions to difficulties you're temporarily facing in your role.

5. Nourish your body

Foods that increase brainpower and aid memory include nuts, leafy greens, berries, fatty fish rich in Omega-3 (like tuna or salmon) and even the odd cup of coffee! Adding some of these to your diet on a regular basis can make a noticeable improvement. 

Taking a supplement with Bacopa - backed by clinical science, this nootropic herb that has long been revered for its ability to improve memory and support brain function can be found in our cognitive aid - Focus

It's important to rememeber changes to our bodies and our minds during the perimenopause and menopause transition are normal. But if you are concerned or something just isn't feeling right, please see your doctor or women's health specialist. They can talk to you about your concerns, rule out any other underlying health problems, and provide tailored advice and treatments to get you feeling like yourself again.

Only you know yourself best.