Menopause

Lifting the Menopause Brain Fog

Research shows stress and menopausal hormonal changes are linked to dementia for some. Don’t wait to strengthen your brain health! Be proactive in your approach to improving your mental clarity through menopause with these 7 expert tips.  

Over one million women in the US go through menopause each year, with symptoms such as hot flashes, weight gain, loss of libido, and sleep challenges. These symptoms are driven by depletion of estrogen as a woman’s reproductive years end and can impact both the body and the brain. In fact, recent research has found that menopause is linked to an increased risk of Alzheimer’s disease for some. While the majority of women will endure the changes menopause causes to the brain without any lasting health consequences, nearly 20% will develop dementia.   While memory problems during menopause are common and usually are due to stress, fatigue, and hormonal changes, we have good news. There are achievable lifestyle changes you can build into your day-to-day practice to help strengthen your brain health and lift the notorious menopause brain fog.    
  1. Fuel your body—and mind—with balanced nutrition. You’ve likely heard of the Mediterranean and MIND diets, and for good reason. Both have been shown to help lower blood pressure and cholesterol, improving blood flow to the heart and the brain and ultimately, benefiting long-term brain health. Our general rule of thumb is to prioritize eating whole foods such as vegetables, berries, olive oil, fish, nuts, beans, and whole grains. As for red meat, fried food, pastries, and other sweets—it’s best to eat those in moderation.
  2. Make movement a daily practice. Exercise has been shown to help prevent dementia in the future and can be crucial to managing menopausal symptoms such as hot flashes and sleep challenges (more on those topics here). If movement isn’t part of your daily practice already, that’s OK. Start slow. You don’t have to run a marathon; moderate exercise most days of the week is enough to make a meaningful difference.
  3. Mind your stress levels.   Studies show that chronic stress correlates with poor memory and accelerates brain shrinkage, even more so for women than for men. Yoga, meditation, and other mindfulness techniques can aid in relieving stress and making it less debilitating. 
  4. Quit smoking (that includes vaping!). According to a review of 37 research studies published in PLoS One, current smokers were 30% more likely to develop dementia and 40% more likely to develop Alzheimer’s than nonsmokers. While there hasn’t been a great deal of research on e-cigarettes (yet!), they contain similar ingredients as cigarettes, including nicotine and heavy metals like lead, volatile organic compounds, and cancer-causing agents. 
  5. Alcohol is best consumed in moderation. A large study of more than 4 million South Koreans found that mild to moderate alcohol consumption (one or two drinks a day), decreased the odds of developing dementia, while drinking more than two drinks a day greatly increased the risk. 
  6. Take steps to manage your blood pressure and cholesterol levels.   According to a 2017 study, women in their 40s with high blood pressure have increased risk for dementia by 70% compared to women with blood pressure in a normal range. If you have, or are at risk for, high blood pressure and cholesterol, it’s important to see your doctor regularly and take measures to get your levels within a normal range. As a general rule of thumb, anything that’s good for your heart health benefits your brain, too.
  7. Give your brain a workout. Studies show stimulating your brain can improve recall and memory. Experts recommend trying new things and pushing your brain outside of its comfort zone. Whether that’s playing word games or Sudoku, trying your hand at bridge or chess, or challenging your body to try new physical activities (pickleball, anyone?), finding a fun way to challenge your mind and body is the name of the game. 
As you navigate menopause, remember, you’re not alone. WIN Nurse Care Advocates are experts in identifying menopause symptoms and can work with you to manage brain fog and other symptoms you may be experiencing. 

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