Menopause Brain Fog: Causes and Effective Tips from Experts to Manage Forgetfulness

For many women, menopause brings unexpected changes not only to the body but also to the mind. One of the most frustrating symptoms is brain fog, which makes simple tasks like recalling words and concentrating difficult. This mental confusion, caused by hormonal fluctuations, especially falling estrogen levels, makes women forgetful and feel mentally fatigued. We spoke to Dr  Garima Jain, MBBS, DNB, CIMP, CGC, CCC GDM, specialist in obstetrics and gynaecology at Apollo Cradle and Children’s Hospital, Bengaluru , who explained what causes brain confusion during menopause and the steps you can take to get it under control. 

“Menopause is considered a natural biological process whereby women above 50 experience a decrease in their menstrual cycle. Hormonal fluctuations occur which can lead to weight gain, mood swings, depression, hot flashes and breast tenderness,” says Dr Jain.

One of the main effects of hormonal changes is a decrease in brain clarity, which can lead to women having trouble concentrating, losing verbal memory, and ultimately affecting cognitive processes.

According to a 2013 study, brain fog can be defined as the perception and experience of mental fatigue associated with mild cognitive impairment in patients with chronic fatigue syndrome (CFS).

Read more: Menopause and depression: Experts explain the connection, causes and treatment

Causes of Menopausal Brain Fog

Here’s what experts say causes menopausal brain fog:

• Healthy lifestyle: Eat a balanced diet that contains proteins, vitamins and minerals. Avoiding unhealthy foods such as fried foods, carbonated drinks and soft drinks will help your body function properly. 
• Physical Activity:  Women over 50 should always consult a doctor before participating in any strenuous physical activity. Simple exercises like a 30-minute walk, meditation, and gentle yoga poses are recommended. These activities reduce the risk of arthritis, a common symptom of menopause. In general, exercise helps rejuvenate the body. 
• Quality sleep: Getting around 8-9 hours of sleep improves focus and strengthens memory. Women should establish a pre-sleep routine, such as avoiding caffeine and electronic screens before bedtime. Deep breathing and meditation can also help calm the mind and promote better sleep. 
• Mental activities: To improve cognitive function, women can engage in activities such as reading, solving puzzles, learning new skills like arts and crafts, and socializing with friends and family, which stimulate the brain and improve memory. 
• Set Reminders: To reduce stress, break down your work into manageable tasks and keep track of reminders. Break tasks into smaller parts and use reminders to stay organized and focused. 

Conclusion

“It’s important to remember that while the brain chaos caused by menopause can be an unpleasant experience, it is manageable with the right approach,” concludes Dr Jain. By adopting a healthy lifestyle, staying physically and mentally active, and ensuring quality sleep, women can regain control over their cognitive function. Consulting a medical professional can also provide valuable advice on treatment tailored to individual needs.”

[  Disclaimer: This article contains information provided by experts and is for informational purposes only. Therefore, we recommend that you consult a specialist if you have any health problems to avoid any complications.  ]