Most people think of menopause, hot flashes, night sweats, low libido, and mood fluctuations. However, another aspect of menopause that has not been discussed much in the media is brain fog.
If you are experiencing menopause and find it harder to focus than usual, or forget where you left the key a little frequently, you are not alone.
Let’s break down the connection between menopause and brain fog, fight actively against brain fog, and separate several ways you can improve your cognitive function as you experience age and natural changes.
What is brain fog and how does it relate to menopause?
Brain mist is not a medical term, but is commonly used to refer to changes in cognition and memory.
Everyone can experience brain fog, but it is especially common as people age due to physiological changes that make our brains glitch our brains in ways that don’t happen in young people. You may not be able to quickly remember a person, place, or fact. You may not forget more. This can be particularly pronounced when you hit menopause.
menopause Officially, it starts when the period stops for 12 months. This can occur between the ages of 45 and 55. The premenopausal stage is known as Perimenopauseif the period is not very regular, there will be spots and menopause symptoms such as mood swings and hot flashes will begin to appear.
After going through the perimenopause period and then menopause, the levels of two major female hormones (estrogen and testosterone) begin to drop.
Estrogen fires neurons, stimulates brain activity, and maintains the formation of new cells and new connections of existing cells. Estrogen also drives the brain and burns more of its main fuel, glucose. When estrogen levels drop in middle age and then dips during menopause, the brain becomes deprived, lower brain energy levels, and other common symptoms of menopause may be slow and well-known.
Another hormone that gets steeper due to menopause is the hormone testosterone. This contributes to mental acuity and clarity (and overall energy level) by strengthening the nerves in the brain. Testosterone also protects against memory loss by strengthening the arteries that supply blood to the brain.
When these hormones decrease during menopause, cognitive abilities and memory are affected. Fortunately, there are certain lifestyle changes that can support brain health and slow cognitive decline with age.
How to improve brain function and disperse brain fog
Regular cognitive stimulation
Stimulation has been proven by many studies to retain and improve memory, and it is not surprising that people who participate in a variety of mental activities are excellent at remembering things.
Think of your memory as muscles. The more active you are, the better it will be. Toggling it in your workouts gives you better results, the different ways you use your mind, the stronger your memory will be.
Here are some exercises that can help you hone your mental abilities:
- Do mental exercises such as word search, crosswords, and daily speed
- Learn new activities involving hand and eye adjustments such as knitting, tennis, painting
- Memorize new words and learn words in a new language
- Engage in mentally challenging games like chess
Feed your brain properly
Nurturing your brain will help you build better connections. The brain runs through essential fats, glucose and phospholipids. Eating a diet full of micronutrients such as vitamins, vitamin B (important for mental and memory performance) and magnesium and zinc (essential for neurotransmitter function) improves attention span, concentration, and memory.
National Council on Aging We recommend a mind diet based on Mediterranean and dash Diet for better cognitive function as we age.
Foods rich in antioxidants E, C, and A can combat free radicals that exacerbate cell damage in the body. These antioxidants can be found in deep-colored vegetables and fruits such as spinach, kale, red chili peppers, and berries.
Essential fatty acids and folic acid are essential for brain and nervous system function, so fill with salmon, sardines, avocados and mackerel. soycan stimulate estrogen production and can also be useful in memory of women in menopause.
Deep sleep
Sleep is important for memory, and unstable sleep and deep lack of sleep can affect cognitive function.
One common complaint with people experiencing menopause and menopause is sleep disorders. The hormones estrogen and progesterone help regulate sleep, so it makes sense that sleep is affected as your body experiences these changes (hot flashes and night sweats probably won’t help).
If you’re struggling to get enough sleep, you probably aren’t getting a deep sleep that will help your brain regenerate. Plus, if you’re gross and dull, it’s difficult to pay attention to what you should remember.
Limiting screen time before bedtime, finding ways to develop a healthy sleep schedule and manage stress levels can help improve your sleep and therefore memory.
