Head and shoulders of woman outdoors holding her hand to head struggling with menopause brain fog

No, it's not you - menopause brain fog is real

May 14, 2024

If there’s one menopause symptom that can strike fear, it’s menopause brain fog. Often comical, like leaving our car keys in the fridge or getting our words muddled, it can also become more worrying when we can’t keep a thought in our head, when we feel completely overwhelmed, or when can’t function at work. Your kids swear blind that they told you, but you just can’t remember! It’s easy to blame ourselves and put it down to lack of sleep, so is menopause brain fog is real?

What is menopause brain fog?

The name itself can be misleading for menopause brain fog often starts well before menopause. In fact, it first rears its head in perimenopause - the stage just before menopause after no menstrual cycle for 12 consectutive months – when women report a deterioration in their memory and focus. Sadly, menopause brain fog can also be common if you are prone to depression, anxiety or stress.

What are the symptoms of menopause brain fog?

Menopause Brain Fog is an umbrella term that’s used to describe a varitey of symptoms that can start in perimenopause. Check out some of the more common symptoms below, can you relate to any?

  • Poor memory recall
  • Trouble concentrating
  • Feeling overwhelmed
  • Unable to multi-task
  • Feeling confused
  • Getting words and names muddled
  • Difficulties finding words
  • Short attention span
  • Trouble focusing
  • Feeling distracted
  • Lack of clarity

While most women will only have mild symptoms, others are seriously impacted with their quality of life and work being disrupted. Combined with lack of sleep and other perimenopause symptoms, menopause brain fog can also exacerbate anxiety and stress.

How common is menopause brain fog?

According to neuroscientist, Dr. Lisa Mosconi, an estimated 60% of women complain of memory lapses and difficulties concentrating at this stage of life. Many liken their brains to being shrouded in cotton wool.

What triggers menopause brain fog?

Two of the main female hormones, estrogen and testosterone, play an important role in cognition and memory. Estrogen stimulates the brain, keeps the neurons firing, supports the growth of new cells and helps existing cells to form new connections. Testosterone (produced by the ovaries too) strengthens nerves in the brain, and contributes to mental sharpness and clarity, as well as overall energy levels. It also strengthens arteries that supply blood flow to the brain, which is crucial to protect against loss of memory.

When the levels of these two hormones begin to fall during perimenopause, this can lead to a range of cognitive symptoms including memory loss, difficulty staying focused, word-finding difficulties, losing your train of thought and getting confused easily.

What if it’s not menopause brain fog?

Symptoms of menopause brain fog can be so severe that you may even start to worry that you have dementia. This is particularly scary if you have a family history. If you’re seriously concerned, it’s  important to tell those around you and observe your symptoms over time. If they worsen, it may be worthwhile seeing a healthcare specialist.

How long does menopause brain fog last?

The bad news is that menopause brain fog can continue after perimenopause and in total, it can last for up to ten years. But the good news is that research now shows that it often improves post-menopause, especially in areas concerned with some types of memory and cognitive processing.

What will help menopause brain fog?

Fortunately, the right type and dose of hormone replacement therapy (HRT) (with testosterone for those who need it) can improve menopause brain fog to help think more clearly. But there's also a range of natural solutions that can help too including supplements and specific types of exercise. Watch this short video below to learn 5 natural remedies to help alleviate symptoms of menopause brain fog without resorting to medications. Simple, practical tips that you can incorporate into your daily life starting TODAY.

It's definitely not you, menopause brain fog is real!

Menopause brain fog is very much real and can cover multiple symptoms. So, the next time, your partner or kids yell at you because they keep having to repeat themselves, you can yell back at them that it’s NOT YOUR FAULT!!

For more help and information, download our FREE Guide to managing Menopause Brain Fog.

For yoga, meditation, and breathing exercises to help calm your mind and ease menopause brain fog, check out our online yoga for menopause platform and enjoy 7 days for FREE.

Have you taken our FREE Menopause quiz?

To discover other natural solutions will best help your symptoms, we invite you to take our FREE Menopause Quiz. In in just under 5 minutes, this quick and insightful quiz will unveil essential insights across four key dimensions of your menopause wellbeing – physical, mental, emotional, and future self - providing you with your personalised wellbeing score and recommendations for your menopause journey.