As the ageing population continues to grow, more and more women will experience menopause, a natural and gradual stage affecting females in their midlife.

Menopause is defined as the absence of menstruation for 12 consecutive months, marking the end of the female reproductive years as the ovaries will stop producing oestrogen and progesterone.

It may happen anywhere from age 45 to 55, with the average age of Malaysian women being around 50. Younger women may also experience premature menopause owing to factors such as surgery, autoimmune disorders, genetic conditions, viral infections, or idiopathy (unknown causes).

Common menopausal symptoms, which may differ from one woman to another, include:

• hot flushes
• sweating
• emotional lability
• sleep difficulties
• poor memory
• reduced sex drive
• urinary incontinence
• vaginal dryness
• osteoporosis
• increase in hair loss
• loss of skin elasticity and dry skin
• menopause brain fog

Menopause brain fog

Menopause brain fog is essentially a group of symptoms that occur during the early stages, which include trouble remembering words and numbers, misplacing common items, short attention span or difficulty concentrating, struggling to navigate between tasks, and forgetting important appointments and events.

Studies have shown that the decline in women’s memories during the perimenopausal stage is a real problem, likely contributed by the decline in reproductive hormones.

While these symptoms can affect daily activities, the good news is, your memory will likely improve over time and return to its baseline after menopause.

Like other associated menopausal symptoms, a recent study in the Journal of Neuroscience highlighted that brain fog is closely associated with the decline in oestrogen levels.

Menopausal Hormone Therapy (MHT)

MHT involves taking low doses of oestrogen or a combination of oestrogen and progestin – a synthetic version of progesterone – in the form of a pill, skin patch, vaginal ring, skin gel, cream, or spray.

There has been contraindicating evidence with regard to MHT and its effectiveness on brain fog and memory lapses. For instance, there are concerns that the use of MHT to treat symptoms such as hot flushes may predispose the user to dementia; but research has shown that, if started early in healthy individuals who do not have a family history of dementia, MHT appears to be safe and effective for treating brain fog.

It is important to consult your doctor prior to taking any MHT as it is contraindicated among women who have breast, ovarian or endometrial cancer, as well as stroke and heart disease.

Fighting brain fog

As it is hormone-related, menopausal brain fog might not be entirely preventable. Still, these healthy lifestyle tips may help ease symptoms and enhance your overall cognitive function:

1. Eat clean, eat healthy

A well-balanced and healthy diet fuels the body and the brain, which could help overcome menopausal symptoms. A Mediterranean diet rich in omega-3 fatty acids and other unsaturated fats – such as leafy green vegetables, fruits, whole grains, oily fish, beans, nuts, and olive oil – could promote brain health and keep you mentally sharp.

2. Get adequate rest

Poor-quality or insufficient sleep can exacerbate brain fog, making it hard for you to concentrate or retain information. For a more restful slumber, try the following:

• stick to a proper routine sleep schedule by going to bed and waking up as consistently as possible, even on weekends;
• avoid eating large meals before bedtime and try to stay away from spicy or acidic foods;
  eliminate stimulants such as caffeine and nicotine before bedtime;
• practise relaxation from time to time and ensure your bedroom is quiet, dark, and comfortable;
• keep your room distraction-free by removing all electronic devices.

3. Stay physically active

It has been well established that regular physical exercise not only improves cardiovascular health but also reduces the risk of dementia. Thirty minutes of brisk walking, jogging or cycling, for at least five days a week, will do the trick.

And although it’s not scientifically proven that exercise can overcome memory loss, it could increase the production of chemicals responsible for the repair of existing brain cells and the growth of new ones.

4. Exercise your mind

Exercise is not limited to the body: engaging in brain activities such as doing puzzles, reading, or learning a new skill is highly recommended for people who experience brain fog. These activities keep your mind in check and boost your memory instead of letting it deteriorate.

Keeping in touch regularly with friends and family may also boost brain function; after all, it is always good to spend quality time with your loved ones.

Menopausal brain fog may be better managed if you instil these strategies in your daily life. However, if you notice your symptoms gradually worsening, consult your doctor to rule out other possible health issues and to learn if you are suited to start MHT.

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.