/assets/images/provider/photos/2785019.jpeg)
Female Hormonal Changes and Brain Fog: Simple Coping Strategies
You’re probably familiar with hot flashes, night sweats, and even moodiness as symptoms of perimenopause. The time of fluctuating hormonal changes can cause those things, but many others, too, including the mental cloudiness known as brain fog.
Stephanie Taylor, MD, PhD, is part of the Slow Doc Initiative because she wants to get to know you and ensure you understand what to expect as you approach menopause. More importantly, she wants to equip you with coping strategies and, when appropriate, treatments to make this big life transition as comfortable as possible.
What is brain fog?
Brain fog is the feeling that you’re not thinking as clearly or quickly as usual. You may be more forgetful than normal or have trouble concentrating. Some women describe it as feeling like their brain is cotton wool or even find themselves wondering if they’re developing dementia.
Brain fog can be due to two primary hormones that begin to decline as you approach menopause: estrogen and testosterone. Both play a part in several cognitive functions like memory and concentration.
Now that we know why you’re likely experiencing brain fog, here are a few strategies to help you cope.
1. Diet
Almost everything you read about managing your health probably includes a section about your diet—and that’s because a healthy diet is so crucial for good health. When it comes to hormonal health, aim for a diet primarily consisting of whole foods.
Specifically, include foods that contain Omega-3 fatty acids, such as nuts, seeds, and fish. Fresh fruits, vegetables, and whole grains are also encouraged. Highly processed foods are generally not good for your health.
2. Exercise
Most people think about the physical benefits of exercise, like improving heart health, but movement is essential for brain health, too. When you get your blood pumping regularly, your memory improves, which may help balance out your hormonal spikes and dips.
A balance of cardiovascular exercise, strength training, and flexibility training is a well-rounded approach to exercise that benefits the brain, body, and ability to sleep and can help lower stress levels.
3. Sleep
Americans are notoriously sleep-deprived, and lack of sleep or lack of high-quality sleep can lead to a cascade of health issues. In an ironic twist, good sleep is vital for hormonal balance, but insomnia is a common symptom associated with perimenopause.
Aim for seven to nine hours of sleep each night. To improve your sleep, develop a relaxing bedtime routine, avoid screens an hour or two before bed, and keep your bedroom dark, cool, and comfortable.
4. Cognitive stimulation
Just as your body needs to be exercised regularly, so does your brain. As adults, it can be easy to settle into a routine and forget how stimulating it feels to learn something new. A few ways to get healthy cognitive stimulation include:
- Puzzles and word games
- Learning a new skill
- Developing a new hobby
- Attending musical or theater performances
- Social interaction
5. Stress management
Uttering the phrase “lower your stress levels” and actually doing the work involved are two very different things! Organizing your life to lessen your overall stress level requires careful attention.
You may want to consider saying “no” to obligations that take up too much of your time, or you may want to schedule time to participate in things that you find relaxing. Practicing breathing exercises or meditation for even a few minutes each day can help.
6. Hydration
Along with being sleep-deprived, many Americans are also dehydrated most of the time. Dehydration can increase the effects of brain fog and intensify forgetfulness. Aim for eight glasses or around 64 ounces of water per day.
Getting a water bottle to measure how much water you consume each day may be helpful. For example, you could refill a 20-ounce bottle three or four times, a 32-ounce bottle twice, or just carry a 64-ounce bottle and empty it each day.
7. Hormone replacement therapy
Many women aren’t aware of how helpful hormone replacement therapy (HRT) can be in dealing with the symptoms of perimenopause, or you may think HRT is only for hot flashes. If you’re curious about HRT or you worry about potential side effects, you may want to schedule an appointment with Dr. Taylor.
Your doctor needs to discuss HRT in the context of your health. Your age, risk factors for certain problems, and many other considerations are important when deciding whether HRT suits you. Find out by scheduling an appointment at A Woman’s Wellspring.