There is no cure for menopause brain fog, but there are treatments that can help lessen the symptoms. If you haven’t already, we recommend making an appointment with your doctor to discuss your options and the best treatment for you. There are several treatment options, including natural solutions for menopause brain fog, that can help you improve your memory, mental confusion, and energy level — so you can get back to thinking on your feet and feeling great again.
What Causes Menopause Brain Fog?
Menopause brain fog is caused by fluctuations in hormone levels in a woman’s body around perimenopause and menopause. Usually associated with fatigue, forgetfulness, difficulty with decision making, and challenges with communication, menopause brain fog occurs when estrogen production decreases and eventually ceases.
But what does estrogen have to do with your memory and acuity? Put simply, estrogen is a neuroprotective hormone, which means it shields your brain’s neurons from damage. When your body has less (or no) estrogen, your brain will very likely feel the effects. That’s why a lot of women on hormone replacement therapy report feeling more like themselves - sharper and more alert - than they did while their hormones were out of balance.
Hormone replacement therapy is not the only way to fight menopause brain fog, though. With a few healthy lifestyle changes, you could experience significant improvements. Some healthy lifestyle changes to try include:
- Get moving: Aerobic exercise and strength exercise are not just good for your body; they’re great for your brain too.
- Get your Z’s: A good night’s sleep can go a long way toward battling menopause brain fog. Create a regular nightly ritual. You might even want to set a bedtime alarm (and stick to it!) And, if you’re having trouble sleeping, check out our article on menopause sleep aids and how to get a more restful night’s sleep.
- Munch on brain-healthy foods: There’s a reason that they call salmon brain food. It’s packed with omega-3 fatty acids, which have been associated with improved memory and acuity. Taking an omega-3 supplement and adding some brain food to your diet could help reduce forgetfulness throughout perimenopause.
- Play memory games: Having trouble remembering names? Create a fun game to exercise your memory skills. When you meet someone new, play a word association game with their name in your mind. It’ll help you make the synaptic connections you need to strengthen your memory, and it’s kind of fun too!
- Check your stress: Added stress in your life means added cortisol, the stress hormone. Excess cortisol has been associated with temporary impairment of memory and learning functions. So, if you’re having trouble remembering what you needed from Sue in accounting, you might want to take a yoga break for some clarity!
What Helps with Brain Fog During Menopause?
There are a lot of natural treatments and remedies that can help with brain fog during menopause. Some of the most effective of these are simple, healthy lifestyle choices — and you might be surprised at how effective they are. These include staying hydrated, including regular exercise in your daily routine, and eating a brain-healthy diet. Some of the foods you might want to consider adding to your meals and snacks include:
- Salmon and coldwater fish
- Dark chocolate
- Broccoli and spinach
- Pumpkin seeds
- Greek yogurt
How Long Does Menopause Brain Fog Last?
Menopause brain fog can happen sporadically throughout perimenopause, and it may last beyond menopause. Because estrogen has neuroprotective properties, lack of this hormone can physically alter your brain, creating long-lasting impacts on your memory and other brain functions.
Fortunately, with the right steps, you can often reverse the effects of menopause brain fog, and return to normal, sharper function. With the right lifestyle changes, you could find your own menopause brain fog cure.
How Do You Get Rid of Brain Fog Naturally?
There are other natural solutions to menopause brain fog that may help you return to your normal self. These include:
- Ginkgo biloba is a powerful antioxidant that improves blood flow to the brain. It’s been used not only as an alternative treatment for menopause brain fog cure but is also being tested in battling alzheimer’s disease and dementia cases.
- Omega-3 fatty acids are neuroprotective nutrients that help improve brain function.
- Fermented foods are great for improving your gut health, which is closely tied to hormonal health and brain health.
- Proper hydration is key to nutrient absorption, healthy metabolic function, and brain health.
- Meditation is a great practice for managing stress, reducing cortisol, and clearing your mind.
- Exercise can help boost your energy levels, even when you’re feeling menopause brain fog at its worst. It can also help combat menopause-related insomnia.
What Are Some Perimenopause Brain Fog Treatments?
Some perimenopause brain fog treatments include getting 8-10 hours of sleep every night and drinking plenty of water. A few other alternatives for perimenopause brain fog include taking brain health supplements, such as:
- Acetyl-L carnitine: This amino acid derivative is neuroprotective and good for your heart too.
- Carotenoids: Nutrients that make up the red, yellow, and orange coloring of many plants, carotenoids are associated with enhanced cognitive function.
- Lutein: A popular vitamin for vision health, lutein is also great for long-term brain health.
- Vitamin E: A powerful antioxidant, vitamin E is a great supplement for overall health, as well as brain function.
- Rhodiola rosea: Studies correlate use of this flowering plant with improvements in mental confusion and fatigue and some symptoms of depression.
- Creatine: A naturally occurring nutrient in meat and dairy, creatine has been associated with improvements in energy and short-term memory and reasoning skills.
If you’re entering perimenopause, brain fog treatment should be a high priority. As your body slows its estrogen production and you don’t have the neuroprotective benefits of increased estrogen, you’ll begin to feel menopausal brain fog coming on more and more, but there are ways to treat it — so you don’t have to feel like you’re losing your mind as you handle the changes your body is going through in the transition to menopause.
There may not be a 100% menopause brain fog cure, but you don’t have to go through life in a mental fog. Consult with your doctor and talk to other women experiencing perimenopause about your options for combatting the mental confusion, memory difficulties, and clouding of consciousness that so many women feel as their bodies transition through menopause. Join our Facebook community to connect with other women and find out what’s worked for them. Menopause brain fog may be a fact of life, but it doesn’t have to rule your life — find the solution and support that’s right for you.