How to Manage Brain Fog

Brain fog can be scary - many think it is early onset dementia - but rest assured, for the vast majority of us it is transient

One significant contributor to brain fog, especially in women, involves the hormonal changes associated with menopause. 

Oestrogen receptors are widely present in brain regions essential for cognitive functions, including the hippocampus (memory) and prefrontal cortex (decision making, reasoning, stress control). During menopause, fluctuating oestrogen levels can disrupt these functions, particularly affecting verbal learning and working memory. There are oestrogen receptors all over our brain that have been used to plentiful supplies of the hormone throughout our reproductive years - that oestrogen facilitates brain cell protection, cellular repair, growth, neuroplasticity, and communication pathways.

Brain scans have shown reduced glucose metabolism in the brains of women undergoing menopause. However, this decrease in energy usage does not necessarily equate to neurodegeneration. Additionally, lower oestrogen levels affect the hypothalamus (temperature regulation), leading to hot flashes, and brain regions promoting healthy sleep. These hormonal fluctuations can also trigger depression and anxiety, conditions closely linked to worsening brain fog.

While hormonal changes are a significant factor, several other elements can contribute to brain fog, including:

Sleep Deprivation: whether due to hormone fluctuations, stress, a snoring partner, or children, a lack of sleep can severely impact cognitive function.

Physical Inactivity: regular physical activity boosts brain health; inadequate exercise can lead to cognitive sluggishness.

Chronic Stress: ongoing stress can deplete cognitive resources.

Poor Diet: a nutrient-poor diet, especially one high in refined sugars and grains, and deficiencies in vitamins like B12 or iron, can impair brain function.

Substance Use: excessive alcohol consumption, recreational drug use, and certain medications can all contribute to brain fog.

Health Conditions: conditions such as thyroid disorders and chronic health issues, along with experiences of grief, can also play a role.

Our Ten Top Tips for Fighting the Fog:

1. Prioritize sleep: aim for 7-9 hours of quality sleep each night.   

2. Stay active: regular exercise can make you feel more alert and energized.

3. Don’t skip breakfast or lunch. Focus on a diet rich in polyphenols, lean proteins, fibre, unsaturated fats, Omega-3, and magnesium.

4. Stay hydrated - if you feel thirsty, you’re already dehydrated, and our thirst cues diminish with age…

5. Ensure you have healthy levels of vitamin D, B12, and iron.

6. Manage stress: develop non-food/booze-related stress management skills, and schedule downtime for physical, mental, and emotional recovery.

7. Get Organized: use technology (diary reminders, AI notetakers like Otter.ai of Fathom, and Google Calendar reminders are your friend). plan challenging tasks for when you have the most energy, and focus on one task at a time - avoid multi-tasking as this can exacerbate the overwhelm.

8. Track your symptoms: keep a diary to try and work out if your symptoms follow a pattern or are worse at certain times.

9. Get social: keep your brain stimulated by maintaining social connections.   

10. Practice mindfulness, meditation, or breath work.  

Two quick fixes if you find your energy dipping at certain times of the day:

Exercise snacks - quick walk around the block, some squats whilst the kettle boils, or running up and down stairs a few times, to get the blood pumping!

Spend 2-5 minutes on a guided meditation or some breathing exercises.

Reassuringly, research by Dr Lisa Mosconi has shown that brain fog is transient, and for the vast majority of us, resolves post-menopause! You can read more in Lisa’s excellent book The Menopause Brain.