Forgetful, unfocused and fuzzy in your head: that is brain fog. It often belongs to menopause, and up to around 2 in 3 women notice it around the menopause (Santoro, 2016). Usually it is temporary and harmless, but it can get seriously in the way.
I notice that brain fog makes women insecure, especially at work. You lose the thread of a conversation, forget an appointment or search for a word that will not come. Below you read where it comes from and what seems to help.
What exactly is brain fog?
Brain fog is not a medical diagnosis, but a collective term for complaints with your thinking and memory. You mainly notice it through forgetfulness, trouble concentrating and slower switching. It feels as if your head is in a lower gear.
Common complaints:
- Forgetting names, words or appointments
- Trouble concentrating for longer
- Losing the thread in a conversation or text
- The feeling that your head is fuzzy or slow
Why do you get brain fog in menopause?
In menopause your oestrogen fluctuates and falls, and that hormone plays a part in your memory and concentration. On top of that, poor sleep, hot flushes and stress play a part, which on their own can already cloud your head. Together they reinforce each other.
So brain fog rarely comes from one thing.
What often plays a part:
- Fluctuating and falling oestrogen
- Poor sleep through hot flushes and night sweats
- Stress and a full head
- Fatigue that builds up
Or is it your thyroid?
An underactive thyroid can cause the same complaints: sluggishness, forgetfulness and concentration problems. That overlap sometimes makes it hard to tell menopause and the thyroid apart. That is why the thyroid is often included with brain fog.
A slow thyroid slows down your whole metabolism, including your head. A blood test gives a first impression here.
Wondering whether it is your thyroid? Then read our article on the thyroid and fatigue, where the same overlap plays out.
The role of poor sleep
Sleep and concentration are strongly connected. After a few bad nights you naturally notice that you are more forgetful and slower. In menopause many women sleep worse, which can make brain fog worse.
Often your head clears as soon as your sleep improves.
Do you sleep poorly in this phase? Then read our article on poor sleep in menopause and what you can do.
Which value gives insight?
Brain fog cannot be captured in one blood value, but a few values help to rule out other causes. With menopausal complaints you look at your thyroid, among others. So you can see whether something other than menopause plays a part.
| What you notice | Value that gives insight | What it shows |
|---|---|---|
| Sluggishness, forgetfulness, feeling cold | TSH | Whether your thyroid may be working too slowly |
The Menopause Check brings your TSH and your oestrogen into view, among others. So you can see whether your complaints fit menopause or whether something else plays a part.
Want the whole picture of menopause first? Then read our pillar on perimenopause, symptoms and solutions. You always discuss a result with your GP.
What can you do yourself?
Brain fog in menopause can often be eased with attention to sleep, exercise and rest. It comes down to straining your head less and looking after your body well. What helps differs per person, so calmly try out what works for you.
What helps many women:
- Enough and regular sleep
- Regular exercise, good for your concentration
- Doing one thing at a time instead of multitasking
- Lists and reminders as a memory aid
If the complaints last long or increase, do not keep struggling with them alone. Discuss with your GP what is sensible in your situation.
Frequently asked questions
Is brain fog in menopause permanent?
Usually not. In many women it improves as the hormones become more stable after the menopause. There is no fixed timeline, because it differs greatly per person.
Is brain fog a sign of dementia?
Brain fog in menopause is something other than dementia and is usually harmless. If you are still worried, or the complaints increase quickly, discuss that with your GP to be safe.
Can a blood test explain brain fog?
A blood test does not explain brain fog on its own, but it can bring other causes such as a slow thyroid into view. You discuss an abnormal result with your GP.
References
- Santoro N. Perimenopause: From Research to Practice. J Womens Health (Larchmt). 2016;25(4):332-339.
- Chaker L, Bianco AC, Jonklaas J, Peeters RP. Hypothyroidism. Lancet. 2017;390(10101):1550-1562. PMID: 28336049.
- NHG-Standaard De overgang (Menopause). Dutch College of General Practitioners.
- Thuisarts.nl. I am going through menopause. Available via thuisarts.nl.
Every blood test result through Lunara includes a professional assessment by a BIG-registered doctor. For treatment decisions, discuss your results with your GP.
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