Have you found yourself forgetting the end of your sentences recently? Or perhaps you’ve walked into a room and can’t remember why you’re there, one too many times this week. This feeling of forgetfulness and fatigue is known as ‘brain fog’ and can be a frustrating but common experience for many going through perimenpause and menopause.
However, all hope is not lost! Our experts at the Marion Gluck Clinic have put together a helpful guide on how to treat brain fog, including the causes, symptoms and ways we can lift you out of this temporary smog.
What causes brain fog?
Brain fog is an umbrella term used to describe spells of forgetfulness and brain fatigue. The spells can vary in intensity but it’s important to remember that they will pass. Brain fog is brought on by varying factors, like lack of sleep, stress and poor nutrition. However, symptoms can more prominently occur by changes in hormone levels, like pregnancy and menopause.
Unfortunately, for women going through perimenopause and menopause, these episodes can occur quite frequently, as our bodies adapt to the significant drop in oestrogen and progesterone. Going through the menopause can feel a little like you’re stuck on a never ending rollercoaster, but there are ways you can ease symptoms, including brain fog. Keep reading to find out how.
“Oestrogen plays an important role in supporting cognitive function, including memory and focus. When levels fluctuate or decline during perimenopause and menopause, it’s not uncommon for women to experience symptoms like brain fog. The key is identifying the underlying cause and taking a personalised approach to treatment.”
How can I treat brain fog?
Identifying the right solution to treat brain fog can feel like searching for a needle in a haystack, given the many potential causes, such as poor sleep, elevated cortisol levels linked to stress, and an unbalanced diet. However, by making targeted lifestyle changes to improve sleep quality, manage stress, and eat nutritious food, you can reduce both the frequency and severity of these brain fog episodes.
Get enough sleep
Sleep quality is often a common complaint of those going through perimenopause and menopause. This is due to the drop in oestrogen and progesterone, which both help secrete sleep hormones. Getting enough rest is vital for muscle recovery, which includes our brains.
Prioritising good sleep habits will not only help you feel refreshed when you wake up, but will also ensure your brain is functioning as optimally as possible. We recommend sleeping in a cool room and allowing your body to drop in temperature by 2 degrees. This is scientifically proven to get you to sleep faster. As well as this, invest in some blackout curtains or blinds to make the room as dark as you can.
Melatonin supplements are often prescribed to people struggling with sleep. It’s always best to speak to a professional before taking any medication. For more tips on how to get a better night’s sleep, check out our sleep blog.
Control your cortisol
High cortisol levels can leave you feeling stressed and anxious. This, in turn, can cause nasty spells of brain fog, so it’s important to look after yourself and know how to wind down after a busy day. Exercise is a great way to burn off nervous energy, whether it’s a brisk walk, a yoga class or a session in the gym. It’s recommended to be active for at least 30 minutes each day.
In addition, keep a journal and record any worries you might have before bed. Writing things down is proven to reduce stress levels and untangle that busy mind of yours. Taking time out of your day to unwind is vital for your wellbeing.
Eat well
We know how tricky it can be to change up your diet, especially if common menopause symptoms have you feeling sluggish. However, a healthy diet really does help to treat brain fog.
Dietitians recommend following the Mediterranean diet, rich in Omega-3.
While following this diet, you’ll eat foods like:
- Oily fish (eg: mackerel, salmon, sardines)
- Colourful berries (blueberries, strawberries, raspberries)
- Leafy greens (spinach, kale, broccoli)
- Nuts and seeds (walnuts, flaxseeds, pumpkin seeds)
- Soy products (tofu and tempeh)
- Dark chocolate (richer than 90%)
Avoid excessive alcohol intake, saturated fats and ultra-processed foods, as these can increase feelings of sluggishness and brain fog. .
Can BHRT treat brain fog?
BHRT (Bioidentical Hormone Replacement Therapy) can help improve brain fog. Fluctuations or declines in hormones like oestrogen and progesterone can affect memory, focus, and mental clarity. By restoring these hormones to more balanced levels, BHRT can support cognitive function and reduce symptoms such as forgetfulness, poor concentration, and that “foggy” feeling.
At Marion Gluck, we offer BHRT (Bioidentical Hormone Replacement Therapy) as a personalised treatment for women experiencing perimenopause and menopause. Unlike traditional HRT, BHRT uses hormones that are structurally identical to those naturally produced by your body, typically derived from plant sources such as yams.
Our experienced clinicians specialise in diagnosing and treating hormone imbalances, creating tailored treatment plans designed to restore balance and help you feel your best.
Speak to our team today
If you’re experiencing symptoms like brain fog, hot flushes, mood swings or any other common signs of perimenopause and menopause, book an appointment with us today.
Our expert hormone doctors are here to help, here at Marion Gluck we believe everyone should be able to feel the best version of themselves.
