This has been an ongoing issue for me since going through menopause. I have always quietly been proud of my memory but over the past few years I’ve noticed that I’m not as switched on when it comes to remembering things. Now I do remember much of when I was young, holidays, birth of my children 🥰 etc but it is more the short term.
Have you ever forgotten an appointment or birthday of family or friends, open the fridge door and not remember what you wanted or, for me lately it’s trying to find a word – I’m talking to someone and I’m searching my brain for a word I just can’t remember – it comes to me eventually often within a few seconds but I find it so very frustrating. If like me, don’t worry, you’re in good company.
A lot of us experience a bit of brain fog and forgetfulness during perimenopause and beyond. It’s one of those “no one warned me about this!” parts of the journey that can leave you feeling a little lost or like me just plain frustrated. But the good news is — it’s completely normal, it doesn’t mean anything is wrong, and there are some simple ways to feel clearer and sharper again.
Many women experience these moments of forgetfulness, often referred to as “brain fog,” during perimenopause and postmenopause. Understanding the causes and exploring ways to alleviate these symptoms can help you during these phases of our lives.
Understanding the Causes
Brain fog encompasses symptoms like memory lapses, difficulty concentrating, and a general sense of mental cloudiness. These cognitive changes are closely linked to hormonal fluctuations, particularly the decline in estrogen levels, which play a vital role in brain function.
Dr. Lisa Mosconi, a neuroscientist and author of The Menopause Brain, says “Over 60% of women experience brain fog during perimenopause or menopause. This brain fog, often misinterpreted as early-onset dementia, is actually part of a neuroendocrine transition affecting the brain.”
It’s important to note that while these symptoms can be unsettling, they are typically temporary and not indicative of more serious conditions like dementia. Research indicates that cognitive function often improves post-menopause as hormone levels stabilize noom.com In my case more so the brain fog has lifted not so much the forgetting things but it is getting better or I’ve found ways to combat it.
Ways to Alleviate Brain Fog
While brain fog can be challenging, several lifestyle adjustments may help ease its effects:
- Prioritize Omega-3 Fatty Acids: Include foods rich in omega-3s, such as fatty fish, flaxseeds, and walnuts, to support brain health. Studies suggest regular omega-3 intake is associated with better cognitive performance in menopausal women. And, it is now one of my own daily supplements as I don’t eat fish regularly. menopausecentre.com.au
- Engage in Regular Physical Activity: Exercise boosts blood flow to the brain and supports better memory and focus. Find something you love — whether it’s walking, swimming, or dancing in your living room as well as lifting some weights is a great start.
- Maintain a Consistent Sleep Schedule: Good quality sleep is essential for brain function. Try to wind down at the same time each night and create a restful space for yourself – no screens up to 2 hours before if possible.
- Practice Mindfulness and Stress Reduction: Techniques like meditation, deep breathing, and journaling can help calm your mind and lift the fog.
- Stay Mentally Active: Challenge your brain with puzzles, crosswords, reading, or learning something new — it really does help!
This Season is a New Beginning, Not the End
If you’re feeling foggy or forgetful right now, know this:
Experiencing brain fog during perimenopause and postmenopause is common and, while it can be frustrating, it’s often temporary. Your brain is adjusting, not failing you. By understandig the changes happening in your body and making a few tweaks to your lifestyle such as movement, nourishment, and a little kindness toward yourself, you can absolutely feel clearer, sharper, and more yourself again.
You are stepping into a new, powerful season of life — and it deserves to be embraced with energy, clarity, and joy.
And remember you’re definitely not alone xx