Brain Fog and Memory Issues
Brain fog and memory issues are common symptoms reported by women during perimenopause and menopause.
Many women find they are forgetful, can’t recall words and sometimes are unable to finish their sentences. These symptoms are extremely worrying to women and impact both their quality of life and work. Often, women question whether they may have early stages of dementia, but brain fog is not a sign of dementia and often resolves after menopause.
The hormone connection
Pronounced fluctuations in the levels of sex hormones oestrogen, progesterone and androgens impact not just fertility but your entire body during perimenopause. These hormonal changes impact the nervous system and brain and may change behaviour, moods and cognition.
Oestrogen influences activity in the brain and nervous system. It supports the health of neurons and affects areas of the brain involved in verbal memory and cognition. The decline in oestrogen has been shown to impact both cognition and verbal recall in menopausal women.
Lack of sleep and brain fog
Lack of quality sleep can cause changes to cognition and contribute to brain fog. Fluctuating oestrogen and progesterone levels can cause changes to sleep patterns as well as the quality of our sleep. Low oestrogen stimulates hot flushes and night sweats and low progesterone may interfere with a sleep hormone, known as GABA.
Action plan to help relieve brain fog:
Lack of sleep, due to night sweats and hot flushes, can worsen brain fog. Embracing some dietary and lifestyle changes may improve these symptoms and help relieve brain fog.
Adopt the Mediterranean Diet which has been shown to reduce cognitive decline in women, when embraced long-term, and assists in reduction of hot flushes. Whereas diets high in fat and sugar increase the incidence of hot flushes and night sweats. The Mediterranean diet includes vegetables, nuts, seeds, fruits, wholegrains, white meat, seafood, and olive oil and limits the intake of sweets, dairy, red and processed meats.
Herbal medicine is traditionally used to alleviate insomnia, hot flushes, night sweats and improve sleep quality. Herbs such as Zizyphus and Withania are often included in herbal formulas to improve sleep. Your naturopath or herbalist can tailor a formula to suit your individual health needs.
Physical activity
Studies have shown that physical activity has a positive effect on memory, cognitive processes, improves moods and gives an improved sense of wellbeing.
Resources:
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Harper JC, Phillips S, Biswakarma R, et al. An online survey of perimenopausal women to determine their attitudes and knowledge of the menopause. Womens Health (Lond). 2022;18:17455057221106890. doi:10.1177/17455057221106890
Herber-Gast GC, Mishra GD. Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutr. 2013 May;97(5):1092-9. doi: 10.3945/ajcn.112.049965. Epub 2013 Apr 3. PMID: 23553160.
Jaff NG, Maki PM. Scientific insights into brain fog during the menopausal transition. Climacteric. 2021;24(4):317-318. doi:10.1080/13697137.2021.1942700
Scientific insights into brain fog during the menopausal transition (tandfonline.com)
Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019;55(10):668. Published 2019 Oct 1. doi:10.3390/medicina55100668 Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy - PMC (nih.gov)
Norbury R, Craig M, Cutter WJ, Whitehead M, Murphy DG. Oestrogen: brain ageing, cognition and neuropsychiatric disorder. J Br Menopause Soc. 2004;10(3):118-122. doi:10.1258/1362180042003857 837.full.pdf (bmj.com)
Rettberg JR, Yao J, Brinton RD. Estrogen: a master regulator of bioenergetic systems in the brain and body. Front Neuroendocrinol. 2014;35(1):8-30. doi:10.1016/j.yfrne.2013.08.001
Estrogen: A master regulator of bioenergetic systems in the brain and body - PMC (nih.gov)
This blog is not a platform for providing medical diagnoses or treatment recommendations. The information provided is intended for general knowledge and informational purposes only. The blog content is designed to educate and inform readers about naturopathic principles and practices, but it should not be taken as a replacement for professional medical guidance. The individual needs of any particular person have not been taken into account and readers should always consult with a qualified healthcare professional for any health concerns Read Disclaimer here