Feeling forgetful and fuzzy? It could be perimenopause brain fog, which can cause symptoms like memory problems and trouble concentrating. Here, we’ll cover what brain fog is and how to find relief.
Do you ever have trouble following conversations, or lose your train of thought mid-sentence? Do you sometimes forget where you put things? Or have a hard time focusing throughout the day?
If this sounds familiar, you may be experiencing symptoms of perimenopause brain fog. These symptoms can be frustrating and even scary. But rest assured that brain fog is also a common perimenopause experience, and it’s related to hormone changes.
What is perimenopause brain fog, and how do you manage brain fog symptoms? Read on for the answers to all your questions about the cognitive effects of perimenopause.
What is perimenopause brain fog?
Let’s back up first: what is brain fog? As the name suggests, brain fog is a feeling of mental haziness or cloudiness. More clinically speaking, it’s the umbrella term for a collection of symptoms that impact cognition, aka your ability to think and function.
When these cognitive symptoms occur during perimenopause , you’re experiencing what’s known as perimenopause brain fog. Around 3 out of 5 people in perimenopause report having brain fog difficulties, like trouble with memory and concentration.
Suffice it to say, if you’re experiencing perimenopause brain fog symptoms, you’re not alone!
What are perimenopause brain fog symptoms?
Cognitive difficulties during perimenopause can manifest in lots of different ways. You may have a combination of symptoms or just a few.
Common perimenopause brain fog symptoms include:
Forgetfulness Mental fuzziness Concentration problems Mental fatigue Slowed thinking Problems with working memory (the brain system that keeps information in mind temporarily while you work on tasks) More specifically, if you’re experiencing perimenopause brain fog, you may have trouble:
Remembering words Understanding what you’re reading Communicating verbally or in writing Making decisions Completing tasks Solving problems Processing information Paying attention for extended periods of time Regaining focus after distraction Making and executing plans Learning new things What does brain fog look like day to day? You may forget what someone said in a conversation just moments before, or have trouble finding the right words as you speak. You may be unable to stay focused at work, feeling dazed and distracted no matter how hard you try. You may forget where you put your phone, constantly.
To put it simply: perimenopause brain fog symptoms make it hard (or even impossible) to think clearly. That impacts how your brain functions, which impacts how you function.
What causes perimenopause brain fog symptoms?
If you’re experiencing brain fog during perimenopause, there’s a good chance that your symptoms are related to the major biological shift happening in your body.
Experts agree that brain fog is linked to perimenopause. While more research is needed to understand the exact causes behind cognitive symptoms, there are already lots of convincing theories.
For starters: hormones. Perimenopause is driven by changing hormones, and changes in estrogen levels appear to be particularly connected to brain fog.
Estrogen plays a crucial role in brain function, memory, and cognitive processing. This hormone fluctuates and declines with perimenopause, which can alter the way that chemicals in your brain function. That, in turn, can increase the risk of developing perimenopause brain fog symptoms.
On top of your changing hormones, other perimenopause symptoms also appear to play a role in brain fog. Studies show, for example, that perimenopausal people with symptoms like depression, sleep disturbances, and hot flashes may experience more perimenopause brain fog symptoms.
Plus, perimenopause is a period of huge life changes. Your body and chemical makeup are shifting, and you may feel like your identity is shifting, too – all while you deal with physical and emotional symptoms, and navigate your daily life. This is a lot to process, and it’s completely understandable to feel unfocused and foggy!
How long does perimenopause brain fog last?
Perimenopause cognitive symptoms can last a few years, and may last about as long as perimenopause itself (that is, anywhere from a couple years to a decade or more).
It’s important to remember, though, that brain fog isn’t permanent. Symptoms often improve on their own after you pass official menopause (meaning you’ve gone 12 consecutive months without a period), and your hormones stabilize. In fact, long-term research shows that many people return to their normal, pre-perimenopause cognitive levels after menopause.
So if you feel like your brain fog is starting to clear, it may be a sign perimenopause is ending.
How to manage perimenopause brain fog symptoms
Brain fog may start to lift after menopause, but in the meantime, there are also strategies to help clear the fog while you move through perimenopause.
Here are some tips for managing perimenopause brain fog symptoms and supporting brain health:
Exercise regularly : Moving your body can help you feel your best mentally and physically, which may help ease cognitive difficulties. Plus, regular exercise can help keep you physically strong post-menopause.Practice good sleep hygiene : Sleep is crucial for your body and brain. Aim for 7–9 hours of sleep per night, stick to a regular sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment (cool, dark, and quiet is ideal).Eat a balanced diet : A healthful, nutritious diet can better nourish and fuel your brain. Adopting a Mediterranean diet may be particularly helpful for combatting brain fog. Think: veggies, fruits, whole grains, healthy fats like olive oil and nuts, and lean protein like fish.Keep your brain active : Your brain is a muscle, so you can treat it like one! Exercise your brain daily with puzzles and brain teasers (like sudoku, crosswords, or word searches), and encourage yourself to learn something new for long-term workouts.Talk with friends : Maintaining social connections is another important part of keeping your brain active and easing brain fog symptoms. Work your cognitive muscles by regularly spending time with friends and loved ones.Try perimenopause vitamins : With your doctor’s okay, taking vitamins like B12 and omega-3 supplements may help boost cognitive function. You can also eat more fish to increase omega-3 fatty acids in your diet.Treat other perimenopause symptoms : Easing other symptoms of perimenopause may help clear brain fog. Talk to your doctor about options that could meet your needs, including hormone replacement therapy (HRT) , certain antidepressants, or cognitive behavioral therapy.
Perimenopause and brain fog: The bottom line
Experiencing perimenopause brain fog is common. These cognitive symptoms can leave you feeling fuzzy and forgetful, making it hard to concentrate and get things done.
Brain fog typically goes away with the onset of menopause, but you can also try supporting brain health during perimenopause with strategies like exercising your brain and body regularly, eating a balanced diet, and getting good sleep.
Perimenopause brain fog symptoms can feel scary, but remember that you’re not alone and the fog will clear.
