What is estriols role in potentially treating postmenopausal brain fog? Read more at Monash Lens. I was skeptical. Some women should not take estrogen, because it brings an increased risk of certain types of cancer or other medical complications. Although this isnt proof that exercise can ward off memory loss associated with menopause, its believed that physical activity also increases the production of chemicals that promote the repair of existing brain cells and the growth of new ones. One idea is that your body's immune system response could cause inflammation in your brain. And the best part is it takes only minutes to prepare and tastes yummy to boot! Sure, we go about our day, planning meals, organizing playdates (if we have kids), working, etc but we do these things so often that it becomes a habit, and requires less energy basically, these things happen almost on auto-pilot, thus providing a little extra challenge to the brain. To expand a menu item, Press the down-arrow key or access key m. To move between menu or sub-menu items, press Tab. You are completely healthy, but that does not explain the symptoms you are having: It is a relief that you do not meet the criteria for dementia, and any fears that you may have had that your symptoms indicate early Alzheimers disease have been allayed. Here are some of their findings: The authors concluded that women in perimenopause and post-menopause are more likely to have delayed verbal memory than women in premenopause and an increased risk for depression. Lifestyle choices can help support memory function. You may have trouble remembering details like names or dates, have a hard time multi-tasking, or take longer to finish things. Everything is normal. Adan A. Cognitive Performance and Dehydration. Don't underestimate the importance of a good night's sleep in helping to reduce symptoms of menopause brain fog. To support your cognitive health, add more vegetables, fruits, legumes, nuts, beans, grains, cereals, oily fish (salmon, herring, anchovies, mackerel), and unsaturated fats (olive oil, avocado, nuts), to your diet. For example, if you meet someone named John at a cocktail party, you might picture a favorite celebrity named John in your mind. Greendale, G. A., Huang, M. H., Wight, R. G., Seeman, T., Luetters, C., Avis, N. E., Johnston, J., & Karlamangla, A. S. (2009). [Updated 2020 Aug 24]. Examining Brain-Cognition Effects of Ginkgo Biloba Extract: Brain Activation in the Left Temporal and Left Prefrontal Cortex in an Object Working Memory Task. By subscribing you agree to the Terms of Use and Privacy Policy. Dr. Rhonda Voskuhl, a UCLA neurologist, has researched the cognitive changes seen in women with multiple sclerosis and their notable improvement during pregnancy. Some even refer to it as the "brain herb.". Estrogen helps metabolize brain-fueling glucose, so overall brain function can wane when estrogen levels decline. Im even forgetting names of longtime friends! It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. Glucose metabolism slowed in the brains of post-menopausal women. It may involve difficulty remembering words or names, struggling to concentrate, or the common scenario of walking . So, how would you know the difference? Perimenopause is when your body is experiencing changes in hormone levels. Common thyroid brain fog symptoms include difficulty focusing and concentrating, and taking more time than usual to process or react to information. A Certified Menopause Practitioner, she is the founder of MiddlesexMD.com, an educational resource for womens sexual health in perimenopause and beyond. You have a thorough physical exam, cognitive testing, and lab work. Most women do not give this process much thought until they have difficulties with it. Make a conscious effort to drink more water every day. Rather, fluctuating and eventual decline of ovarian hormone production associated with menopause is likely to play a key role. From grocery shopping or trying to hold a conversation, to performing at work or learning new tasks, women report that brain fog . Whats Causing It?, Studies Show a Green Smoothie a Day Keeps Menopausal Belly Fat Away Heres How, 5 Womens Wellness Products to Help You Find Your Inner Glow. Yearbook of Obstetrics, Gynecology and Women's Health. Symptoms, Causes, Diagnosis, Treatment, and Prevention, The Best and Worst Foods for Hot Flashes and Night Sweats, Fitness After 40: Recommendations for Midlife. Estrogen helps metabolize brain-fueling glucose, so overall brain function can wane when estrogen levels decline. Estrogen plus progestin and the incidence of dementia and mild cognitive impairment in postmenopausal women: the Womens Health Initiative Memory Study: a randomized controlled trial. The only sustainable way to overcomean overwhelmed mind and body is to do it naturally, and yes, slowly. Weber, M. T., Rubin, L. H., & Maki, P. M. (2013). Neurology. Wiley interdisciplinary reviews. Finally, avoid large meals, caffeine, nicotine, or alcohol before bed, as they can have a disruptive effect on how easily youre able to get to sleep and the quality of your sleep. While the brain isnt actually a muscle, you should still exercise it as if it were. Available from: Bacon, J. The above symptoms can interfere with your everyday life. Effects of conjugated equine estrogen in postmenopausal women with hysterectomy: the Womens Health Initiative randomized controlled trial. But don't be alarmed; the fog will clear as your brain adapts to changing hormone levels. It usually goes away fairly quickly, but some people can be affected . 4 = Search Curr Opin Clin Nutr Metab Care. During menopause, which marks the end of a woman's menstrual cycles, her ovaries stop producing the hormones estrogen and progesterone, bringing an end to her natural childbearing years. Effects of the menopause transition and hormone use on cognitive performance in midlife women. Noting your triggers, wearing multiple layers, controlling your environment, and avoiding alcohol and spicy foods are all strategies that may help. For example, sleep disturbances caused by menopause symptoms appear to contribute to brain fog. Prevent osteoporosis and reduce the risk of fractures. During Dr. Annas health journey, she turned to research to create products to help thousands of women through menopause, hormones, and sexual health. To decide it if might be right for you, discuss it with your doctor. Your brain will thank you for giving it plenty of these nutrients. Adaptogens calm and nourish the adrenal glands, and support their function from blood sugar and immune system regulation to hormones and blood pressure. Effects of the menopause transition and hormone use on cognitive performance in midlife women. Read on to find out more about why menopause brain fog happens and how to manage your symptoms. The good news is that brain fog associated with menopause is temporary. Ahealthy dietfuels the body and the brain and may help counteract some of the symptoms of menopause. Memory problems are still a concerning symptom during the menopause transition, however, because certain types of "brain fog" may be an early sign of larger health problems such as AD and other forms of dementia. There are multiple combination products available, including oral, transdermal, injectable, and vaginal formulations. You might find yourself needing to make more lists or write down appointments on a calendar that you might previously have remembered without any trouble. Part of the a360media Women's Service Group.Copyright a360media 2023. Curcumin is one of the best inflammation fighters out there. This is especially helpful for people with anxiety that distracts them from. Plus brain-fog is just a symptom of a larger issue. Tricky. What causes postmenopausal brain fog? Find ideas and support. Try mindfulness and meditation to help reduce levels of anxiety and stress. Things like learning a new skill, reading a good book, having a stimulating debate, or meaningful conversation and working with numbers. But precisely because of that, on the other hand, it got my medical researcher background senses tingling. Ginkgo biloba is a popular herbal choice for managing symptoms of menopause. "When estrogen doesn't activate the hypothalamus in the brain, it can't regulate body temperature, which leads to hot flashes," she explains. Read on. Like hot flushes, mood changes, and insomnia, brain fog is a symptom of menopause and should be treated as such, rather than belittled or dismissed. This diet helps to balance hormones, improve brain function and sleep, stabilize energy, eliminate hot flashes, boost sex drive, lower inflammation and burn fat! It can also adversely affect your career and long-term earnings potential. This year, in 2022, I officially became Certified OB/GYN, Anti-Aging and Integrative Medicine expert and founder of The Girlfriend Doctor. When you start forgetting things mid-sentence, feel fuzzy in the head, find it hard to focus or other brain-fog-like actions, it can honestly feel as if youre losing your mind. Causes of Menopause Brain Fog. These studies indicate that starting hormone replacement therapy early in menopause improves quality of life and decreases osteoporosis and heart disease risk (Delgado, Lopez-Ojeda, 2020). It is available in the U.S. by prescription to be filled at a compounding pharmacy. The Seattle Midlife Womens Health Study: a longitudinal prospective study of women during the menopausal transition and early postmenopause. However, research shows that certain decreases in cognitive function (attention/working memory, verbal learning, verbal memory, and fine motor skill) are more evident in the first year after the final menstrual period (postmenopause). Another important dietary consideration on is giving your brain antioxidants, in particular vitamins A, C and E. Expert Advice: 3 Intimate Womens Health Issues, Solved (From Periods to Menopause). The gradual onset of endocrine aging with spontaneous menopause may allow the brain to adjust to and compensate for the loss of estrogen and estrogen receptor activity. A tired mind can have a huge impact on our cognitive abilities. You may consider meditation, deep breathing, yoga, or having a hot bath, for example. Trouble focusing. and queries that come in by phone, letters and e-mail. Postmenopausal brain fog can impact a womans career, her earnings potential, and ultimately her retirement account funds. To encourage deeper, more restful sleep, set up a ritual that you follow every night of the week. Journal of the American College of Nutrition. Two options are meditation andyoga, but other activities, such as exercise, time outdoors, and socializing with friends can help, too. Women who experience manyhot flashesduring menopause may be particularly susceptible to a loss of verbal memory (the memory for words). During the latter stages of your sleep cycle in rapid eye movement (REM) sleep your brain stores memories, consolidates ideas, and processes information from the day (9). Say good-bye Brain Fog! They also reported difficulty keeping up with a conversation, or forgetting what they were doing. Eat a well-balanced diet A diet that's high in low-density lipoprotein (LDL) cholesterol and fat may be bad for both your heart and your brain. The information can be summed up in one word, confusing! Officially became Certified OB/GYN, Anti-Aging and Integrative Medicine expert and founder of MiddlesexMD.com, an educational resource Womens., including oral, transdermal, injectable, and yes, slowly during the menopausal transition and postmenopause! Nutr Metab Care with your everyday life got my medical researcher background senses.. The good news is that brain fog susceptible to a loss of verbal memory the. Role in potentially treating postmenopausal brain fog use and Privacy Policy still it. 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