Fuzzy thinking during menopause has affected the mental wellbeing of women for years, with almost two-thirds of women reporting forgetfulness and other mental hiccups at this time. However, up until now scientists didn’t know if it was all in your head. Now, a new report has confirmed that this annoying symptom of menopause is real, but, thankfully, that doesn’t mean that brain fog has to be a permanent fixture in your life.
When people talk about your working memory, they are referring to a section of your brain that stores everything you might need to remember in the next few minutes. When your working memory is weak, it doesn’t store everything that it needs to and so you can have trouble with the simplest of things, such as solving everyday maths problems, food-shopping without a list and paying attention in meetings (although we all struggle with that one sometimes!).
Your working memory stops, well, working because in areas of your brain, such as your frontal lobe, that controls working memory, there are loads of oestrogen receptors. The hormonal shifts in menopause, where you’re producing less oestrogen, throws your memory off until the receptors adjust to not being activated as fully. Because menopause makes your hormones fluctuate, your receptors often can’t adjust fast enough, giving you a temporary spell of brain fog.
So that’s what it is and why it happens, but how do you stop menopause from messing up your working memory? Wild hormone swings are the main factor behind fuzzy thinking, so you may want to consider hormone therapy. Bioidentical estradiol, with micronised progesterone plus 162 mg of aspirin to decrease blood clots and cancer risks, is supposed to be better than conventional oestrogen medication for clearing up brain fog. However, you should consult your doctor before taking these medications, especially if you’re at high risk for breast cancer.
Exercise can also help you sharpen your mind, no matter who you are. Brisk walking is enough to boost volume and activity in your working memory brain areas, as it increases the number of connections between your brain cells, makes those connections stronger and improves blood flow in these brain regions.
You need fats to make your cell membranes (the place where signals move from cell to cell) strong, so get your DHA omega-3 fatty acid from fatty fish three times a week, or 900 milligrams of DHA a day from algal oil or fish oil capsules. Finally, sleep deprivation, as many women experience during menopause, can erode your working memory. Again, hormone therapy can help, but you might get the good night’s sleep you need by adopting a bedtime routine, like stretching, shower, story, snuggle, sleep!