All About Brain Fog and Menopause: What It Is and How To Deal With It

August 1, 2022

Have you found yourself forgetting…wait the phone just rang and the dog barked…what we were we about to write? Literally can’t remember so we are going to take a minute. 

Having trouble thinking more clearly like we just did? Feeling tired all the time? You may be nodding your head in agreement right now because we are! Well, what you’re experiencing is probably brain fog.

So, what exactly is brain fog? Well, the first cited usage of the term goes back to 1853. While it isn’t a medical or scientific term, it’s commonly used to describe that feeling when your mind feels fuzzy, hazy, or sluggish. Other symptoms of brain fog include:

  • Confusion
  • Difficulty focusing
  • Forgetfulness
  • Lack of concentration
  • Slow thinking

Women who are going through menopause often experience this phenomenon in one form or another. Now you may be thinking, “What the heck? I’m already dealing with hot flashes, night sweats, and now this?” 

Brain Fog During Menopause: What Causes It? 

Brain fog, which can feel like your head has been stuffed with cotton, may be the result of:

  • Anxiety
  • Depression
  • Not getting enough sleep
  • Stress

All of these issues are also common menopausal symptoms. Brain fog can often be found in women transitioning through menopause because of changing hormone levels, which can affect cognition. In one study, 60% of middle-aged women report difficulty concentrating and other cognition issues. These issues spike in women going through perimenopause, the stage just before the menstrual cycle stops entirely. Perimenopause usually starts in a woman’s 40s but can start as early as her 30 .

Brain fog is also common among adults with hypothyroidism, which occurs when the thyroid gland is not producing enough hormones. This lack of hormonal activity makes you feel tired and weak all the time, which can affect your brain function.

If you’re suffering from brain fog. Don’t fret. There are things you can do to clear the fog and regain clarity. 

How To Manage Brain Fog During Menopause

There are several ways to manage brain fog effectively once it starts interfering in your daily life. They include: 

  • Eating healthy foods (like fruits and vegetables)
  • Exercising regularly (such as walking or jogging)
  • Getting enough rest
  • Meditating for 15 minutes per day

Another option is bioidentical hormone replacement therapy (BHRT). BHRT uses “bioidentical hormones” to supplement your body’s natural supply when you aren’t producing enough on your own. It can be used as a solution to help alleviate symptoms such as:

  • Brain fog
  • Depression
  • Memory loss
  • Trouble concentrating

One 2019 study shows women who began hormone therapy at an earlier age had higher cognitive scores than women who started it later. Compounding pharmacies like Belmar Pharmacy can customize BHRT to fit your needs. Please talk with your doctor, who, sooner rather than later, can help you determine if this type of therapy is right for you. 

While fatigue, brain fog and other menopause symptoms are troublesome, the good news is that they will usually improve over time. Research shows that the intellectual edge lost during the period leading up to a woman’s last menstrual cycle does rebound in the later phases of menopause. 

Brain fog is a common side effect of menopause and can be frustrating to deal with. But it doesn’t have to be your reality for long. You can make changes to beat it, so you’re not stuck in an endless cycle of confusion, which is not a fun place to be.

Now you know what brain fog is and what to do about it. This info is too good to keep to yourself. Share it with anyone you know going through menopause and needs help clearing away the fog because every woman deserves to feel amazing at every stage of their life journey.

Dr. Angela DeRosa

DO, MBA, CPE Medical Director at Belmar Pharma Solutions & Founder of Hormonal Health Institute Dr. DeRosa built her career specializing in women's health and championing the need for a greater understanding for hormonal health, especially, as it pertains to menopausal women. In addition to being a respected, internationally recognized authority on women’s hormonal health, Dr. DeRosa understands the range of health issues women face leading up to and during menopause as she herself was in full-blown menopause by the age of 35. A hormonal health pioneer, her career has spanned over twenty years with experience including a practicing physician, best-selling author, and international speaker on women’s health issues (Read her LinkedIn bio). Angela is also super-fun, an avid cat lover, scratch golfer, boater, and bestie to many making her an ideal Wing Woman. Angela’s Wing Women Triple Play Q. If your life had a mantra what would it be? GO BIG OR GO HOME!!!   Always shoot for the stars, if you don’t succeed, you will likely go higher than most. Q If you were a color, what color would you be?  TANGERINE (HOT, ELECTRIC) ORANGE.  Fiery and brilliant. 😊 Not subtle but respectable. Q. What is your attitude about aging? We are all going to age, but I am not going quietly into the night. We should give our bodies the tools to stay optimized and healthy and then let God decide when my ticket is up. Angela lives in Scottsdale, spends time in TN near family, and travels as much as she can whenever she can.