A woman in midlife, writes in frustrated and embarrassed by her struggles with brain fog and word retrieval. She worries what people might think and especially how it may impact her professionally. So, she asks Jessica, does brain fog from menopause go away and what can be done to decrease incidents of this upsetting pattern?
Does Brain Fog from Menopause Go Away?
Hey Jessica: I know that brain fog is something that many women experience in midlife, but the difficulty that I am having with brain fog, and word retrieval in particular, is really freaking me out. I usually can handle it okay when it happens with my family and friends, but it has been happening a lot more recently, including at work, and that really worries me. I have now drawn a blank when I am in the middle of speaking during a team meeting and even during a presentation. Not only is it incredibly embarrassing but I am worried that it will start impacting my professional reputation and the assessment of my job performance. Does brain fog from menopause go away? And what can I do to minimize this irritating and embarrassing issue?
~What Was I Saying?
Dear What Was I Saying,
Having been there myself, I know how frustrating and embarrassing it can be when you are struggling with word retrieval and brain fog, especially in a professional setting! For some women these memory issues can be so severe that they begin to worry that they are developing dementia. While wondering if this is happening to you is entirely understandable, it is important to know that early onset dementia is very rare (unless you have a family history of early onset dementia or Alzheimer’s) whereas brain fog during the menopause transition is very common, so it is much, much more likely that this is what you are experiencing.
The good news is that for most women brain fog from menopause does go away once you are through the menopausal transition. The not-so-good news is that there is no known cure for brain fog, so you can’t eliminate it all together, but there are things that you can do to reduce your symptoms.
To help you better understand your brain fog and how to manage it, I think it’s important to start with an understanding of what it is and why it’s happening. Menopause brain fog is a collection of symptoms that many women experience during the menopause transition. These symptoms include: trouble remembering words and numbers, losing things (keys, glasses, etc.), being more easily distracted, losing your train of thought, trouble concentrating, forgetting why you are doing something (like coming into a room), and forgetting planned appointments or events.
So why does this happen? Well, it all has to do with those lovely fluctuating hormones, especially estrogen, that women experience in midlife. Not only do these rising and falling hormone levels directly impact your brain’s ability to function, but they also lead to other menopausal symptoms, such as sleep disturbances, hot flashes, night sweats, and mood swings, which further compound the issue.
So, now that we know the what and the why, we can get to the core of your question: how to minimize menopausal brain fog. While menopausal hormone therapy (MHT) is only approved to treat certain menopausal symptoms (namely hot flashes, night sweats, and vaginal dryness), it has also been shown to help with memory problems. So, if you have any of those other symptoms and are interested in MHT, it may be worthwhile to make an appointment with your doctor to discuss your options.
But MHT is not the only thing that can help. Research has shown that sleep disturbances can lead to memory issues, so taking steps to improve your sleep by improving your sleep hygiene (cooler room, no screens one hour before bed, a calming pre-bedtime ritual, etc.) can be very helpful. Also, allowing yourself to get some additional rest during the day through short breaks or power naps can be very helpful.
Stress is another contributing factor to brain fog, so taking steps to manage your stress, such as using mindfulness or relaxation techniques, asking for help when you are overwhelmed, and saying no to things you don’t have time or capacity to take on can help. Finally, healthy lifestyle practices such as regular exercise and eating well (especially including omega-3 fatty acids such as fatty fish, flax seed, and seeds and nuts in your diet) not only can directly help your brain fog, but can also contribute to better sleep.
Before I wrap this up, though, I think it’s also important to say that while menopausal brain fog is frustrating, it is nothing to be ashamed of (this is a good reminder for me, too). First of all, it is incredibly common and is a normal part of this stage of life, but in no way does it reflect on your intelligence or worth. Personally, I have decided to embrace the reality and name it when it happens to me. So, when I am speaking to a group or even friends and suddenly a word or thought escapes me, I say out loud, “ugh, looks like I’m having a perimenopausal brain moment.” I find that this both normalizes what is happening and brings a tiny bit of humor into the moment, which allows me to relax (increasing the chances that I will remember what it was I was trying to do or say) and also to let everyone in the room know that this is normal and not something to think poorly of me for. It’s not perfect, but it has helped me to feel more at peace in those moments.
So, hang in there, What Was I Saying. This phase will end. And, in the meantime, consider doing what you can to take care of yourself. Not only do you deserve it, but your brain will be happier for it, too.