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Effects Of Menopause On Brain

Effects Of Menopause On Brain

As females age, ovaries stop producing estrogen and progesterone.

Females at the age of 40 or 50 years end their menstrual cycle and are said to be at a menopausal stage. The symptoms vary in different females and may include anything from weight gain to thinning of hair. Many also report brain fog or a feeling of being forgetful at this time (1).

Brian fog is a term that combines different components that stem from fatigue including memory issues, confusion, attention issues, etc.

A study suggests that around 60 percent of middle-aged women report difficulty in concentration along with cognition issues (2). It is believed that women going through menopause would have a negative mood which may be related to memory issues and other symptoms like hot flashes.

Another study shows that women in the early stages of menopause may experience noticeable issues in cognition such as (3):

  • Verbal Learning
  • Attention
  • Working Memory Tasks
  • Memory
  • Motor Function

How Does Menopause Alter Brain Function?

It has been researched that there is a relation between the fluctuation of estrogen and progesterone and the symptoms associated with brain fog.

As the hormones change in the body, mental slump and weakness of memory may occur.

As the hormones in the body change, everything else such as behavior, body function change too. The blood flow to the brain is affected.

Estrogen is an integral part of the brain’s internal signaling symptoms. It helps communicate with the parts of the brain that requires more blood flow. As the menopause commence there are days when the body does not produce enough estrogen and there are also days when an excess of it is produced. As the body tries to compensate with the change fatigue and memory loss occurs.

How To Alleviate The Effects Of Menopause?

The symptoms of menopause worsen due to lack of sleep and stress. In some females, the brain fog goes away on its own with time.

There are certain memory issues that can make you neglect personal hygiene, forget the name of the familiar objects or find difficulty in following directions.

Menopausal hormone therapy is a treatment that involves taking low-dose of estrogen or estrogen and progestin combined. This may help with many symptoms during menopause.

There are certain natural remedies that can help ease the effects. There are certain lifestyle habits which if adopted can help the affected brain function during menopause.

Eat a Well-Balanced Diet

Mediterranean diet help with brain health as it is rich in omega-3 fatty acids and other unsaturated fats.

A diet with high low-density lipoprotein and fats is bad for the heart and brain. Try substituting such a diet with healthy food and healthy fats.

The food choices include:

  • Whole grains
  • Fresh fruits and vegetables
  • Fish
  • Beans and nuts
  • Olive oil

Get Plenty Of Rest

Lack of sleep makes brain fog worse.

As sleep problems top the list in females undergoing menopause, it is necessary to know what to do to sleep well.

  • Avoid large meals before bedtime
  • Skip stimulants such as coffee and nicotine before bed.
  • Do not wear heavy clothing or piles of the blanket in bed
  • Try deep breathing, yoga or a massage for a good sleep


Regular physical activity is recommended for everyone. It plays a big role to ease the symptoms in females undergoing menopause.

Researches also suggest that exercises may help overcome memory issues.

Cardiovascular exercise at least 5 days a week for 30 minutes every day can be included in routine. This can include walking, cycling, jogging, and water aerobics.

Try including strength training exercise into the routine as well.

Exercise Your Mind

Just like body needs a good workout, so does the mind. Try doing crossword puzzles, playing a piano, or staring any new hobby. Being socially active would also help.

Memory and brain fog symptoms during menopause would ease with time. Following a healthy lifestyle would give an additional helping hand. If in case the brain fog worsens, consult your healthcare physician.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:November 20, 2019

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