It is 6:30 am on a weekday morning. The husband and kids are stirring, but you have already been up and about for a while. You are packing lunch, preparing breakfast and ironing school uniforms while also trying to respond to emails/texts from your overseas colleagues, get yourself and your kids showered and ready to be out of the house at 8 am!
Just as you sit down in your car and breathe a sigh of relief, you have multiple thoughts racing through your head.
Did I remember to turn off the hot water?
Was K supposed to wear sports shoes or sandals today? I wish I wasn’t so distracted when she was telling me!
Oh no! I was supposed to dress formally for a team lunch today! But I’m in my casuals instead! How could I forget?
And what was the name of that place from which I was supposed to pick up the cake? I should have asked Uma to text me instead of presuming I would remember.
Does this seem like a page out of your life? Well, you are not alone.
The collective term for these cognitive difficulties is called brain fog. Interestingly, while these symptoms have been around for decades, the term ‘brain fog’ was defined only 2 years ago. It is the constellation of cognitive symptoms experienced by women around menopause, which most frequently manifest in memory and attention difficulties and involve such symptoms as difficulty encoding and recalling words, names, stories or numbers, difficulty maintaining a train of thought, distractibility, forgetting intentions (reason for coming into a specific room), and difficulty switching between tasks.
What Causes Brain Fog?
A woman’s brain undergoes a major reorganization along with hormonal fluctuations during the menopausal transition, especially in the circuitry that governs memory. Research has shown that these issues can peak during the transitional period but usually settle down post-menopause as the brain is believed to adapt to a new normal.
While the exact cause is still being researched, it is most likely related to the decline in estrogen levels and overall hormonal fluctuations that occur during menopause. Stress, sleep deprivation, hot flashes, a diet high in processed foods and certain pre-existing medical conditions like hypothyroidism can also contribute.
“Menopause impacts the brain just as much as it impacts the ovaries -- directly, powerfully, and in ways we are only beginning to gather real data about.”
- Dr. Lisa Mosconi
Author of “The Menopause Brain”
Neuroscientist. Director, WCM Women's Brain Initiative & Alzheimer's Prevention
How Bad Does It Get?
Brain fog can manifest in a variety of ways, and the severity can vary from woman to woman.
Dr. Caroline Gurvich, a neuropsychologist from Monash University, suggests that there is a possibility that those who experience more severe cognitive symptoms of PMS or PMDD may likely have more severe brain fog.
What Are The Symptoms of Brain Fog?
While this is not a complete list, some of the common symptoms include:
Difficulty concentrating
Difficulty ‘multi-tasking’
Getting easily distracted
Forgetfulness or memory lapses
Mental fatigue
Feeling overwhelmed with simple tasks
Feeling unsure about making decisions/ problem-solving
Tip-of-the-tongue phenomenon - struggling to find or recall specific words or names
How Do I Know If It Is Brain Fog Or Something Worse?
While brain fog can be disruptive, it's important to distinguish it from other neurological issues such as dementia. For one, brain fog is usually temporary and doesn't worsen over time, unlike dementia which is a progressive, degenerative disorder.
If you're concerned about your memory or cognitive function, it's best to consult your doctor. But know that it is completely normal to experience menopausal brain fog even if your test results fall within normal limits.
How Can I Manage The Foggy Feeling?
There are several strategies that can help, but the very first step is accepting that brain fog is real and a valid, established phenomenon for women in midlife. This change in mindset is critical as it forms the foundation for you to seek solutions for managing the condition and navigating the menopausal transition overall.
Denial and being hard on yourself can complicate life and even lead to mental health or eating disorders.
Cognitive Strategies
Challenge Your Brain: Read more books, solve more puzzles or take up a hobby that forces you to stay sharp.
Foster Social Connections: Meaningful social interaction can stimulate and boost cognitive function. Spend time with friends, join a club, or volunteer for a cause you care about.
Stay Organised: Use planners, to-do lists, reminders and apps to note down important information rather than taxing your memory.
Be Prepared For It: Knowing when it happens, how it impacts your work/life and what difficulties you face when it happens can help you handle its occurrence more confidently.
Don't hesitate to take help: Discuss your condition with the family/people you live with. Allow them to give you reminders. Know that being vulnerable in your close circle doesn’t make you weak; in fact, it can help prevent conflicts/ misunderstandings in your relationships.
Join a support group: Knowing that you are not alone can be extremely empowering. Peer groups are a great way to gain knowledge and ideas to navigate your symptoms.
Lifestyle Changes
Prioritise Sleep: Aim for 7-8 hours of quality sleep each night. Be consistent with your sleep routine and incorporate bedtime rituals to help you unwind.
Move More: Spend at least 30 minutes daily on being physically active; you can do anything ranging from simple brisk walking to planned exercise routines.
Manage Stress: Make time for hobbies and relaxation. Meditation, deep breathing techniques and even connecting with like-minded people can help greatly too.
Eat More Fresh Food: A balanced diet rich in lean protein (from white meat, fish, legumes and nuts), brain-boosting omega-3 fatty acids (found in oily fish) and antioxidants (from fruits and vegetables) is preferred over packaged or processed foods. With a little bit of planning and mindfulness, you can keep up your healthy eating goals.
Drink Your Fluids: Hydrate regularly. Keep a bottle of water with you at all times. Alternatively, you can even sip on herbal teas, lemon water or tender coconut water.
Medical Interventions
Hormone Therapy: If your brain fog is particularly severe, you can talk to your doctor about menopause hormone therapy (MHT).
Just like the sun always emerges after stormy weather, your brain fog too can clear up post-menopause. Be patient and kind to yourself. While it can be frustrating, know that you are not alone. You will effectively navigate the fog and emerge with a clear mind.
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About the author
Kanchana is a Lifestyle Consultant & Weight Management Specialist. After a Masters degree in Molecular Biology from the USA, she ventured into the field of Nutrition and is certified in General Nutrition, Sports Nutrition, and Weight Management. Her own successful weight loss journey inspired her to help people of all age groups and health conditions via Calorie Culture, which she founded in 2012. She is also an avid dancer, mini marathoner, and sports enthusiast. She strongly advocates sustainable lifestyle changes as a means to long-term health benefits and optimal weight.
Very relevant article...
Like lots of problems in life, awareness and acceptance is the most critical first step... hope good articles like this are written and discussed more so that awareness and acceptance in the society increases...