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Physical symptoms of menopause - When it comes to menopause, many of us are familiar with the physical symptoms. Hot flashes and problems sleeping, for example, are things we often associate with this hormonal change.

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Cognitive symptoms of menopause - Less familiar, perhaps, are the cognitive symptoms that many women experience, in particular mental confusion, which is sometimes described as "brain fog."

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Common symptom - Although menopause brain fog is not often discussed, it is very real, and it is more common than you might think during the early stages of menopause.

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The term "brain fog" -

Let's start by defining the term. Brain fog is a cover term for various cognitive symptoms during menopause, including forgetfulness, difficulty concentrating, and confusion.

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Mental fatigue -

Also known as mental fatigue, menopause brain fog can interfere with your work and daily activities if symptoms are more severe.

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Great concern -

Because it affects your ability to go about your normal life, menopause brain fog can be devastating. In fact, some women become so worried, that they are referred for tests at a memory clinic.

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Temporary issue - However, it is important to remember that this type of brain fog is not necessarily a permanent fixture, and it usually gets better as menopause progresses.

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When it develops -

In terms of when brain fog is most likely to strike, it seems to happen most during perimenopause (the year leading up to your last period) and within the first year after periods stop.

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When it develops -

Indeed, research shows that women within 12 months of menopause score lower on cognitive tests than women in late reproductive and late menopausal transition stages.

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Influence of other symptoms -

To compound the problem, research also shows that other symptoms of menopause, such as hot flashes and poor sleep, can also affect cognitive function.

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Memory problems -

Let's look now at the symptoms of brain fog in greater detail. First up is memory issues. These can vary in severity, but sometimes they are so serious that people become concerned they are experiencing early-stage dementia.

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Memory problems -

Indeed, the memory problems do look much the same–people tend to forget things like where they put their keys, or they struggle to remember people’s names.

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Lack of mental clarity -

Next up is a lack of mental clarity. This tends to manifest as a sense that your brain is just not as sharp as it used to be. You might find it difficult to solve problems.

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Lack of mental clarity -

A lack of mental clarity can cause problems in various settings, particularly, though, when it comes to functioning properly at work.

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Concentration problems -

People suffering from brain fog may also have a hard time concentrating. This can make it even more difficult to get things done at work.

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Concentration problems -

However, problems with concentration can also make it more difficult to do simple things like read the paper or watch TV.

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How to treat menopause brain fog -

There are things you can do to help ease the symptoms of menopause brain fog. The first step is to make sure you get regular exercise.

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Regular exercise -

Exercise is a great way to support brain health. Aim for small, sustainable changes that can become part of your daily routine.

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Brain-friendly diet -

Next up is diet. It will come as no surprise to learn that there are proven links between what we eat and our hormone balance.

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Brain-friendly diet -

Aim for a brain-friendly diet that includes plenty of Omega-3 and Omega-6. These are found in eggs, fish, seeds, and nuts.

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Brain training -

Studies also show that it can help to keep the brain active, particularly by learning something that is completely new.

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Brain training - If you dedicate some time to learning a new instrument or a new language, for example, it can help boost your brain health.

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Proper sleep - Good quality sleep is also important when it comes to taking care of the brain. Unfortunately, this is particularly hard to achieve during menopause.

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Proper sleep -

To increase your chances of achieving quality sleep, practice good sleep habits such as limiting screen time before bed and keeping your bedroom cool, dark, and comfortable.

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Stress management -

Finally, it is a good idea to practice stress relief, particularly if you have a job or home situation that is especially demanding.

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Stress management -

Managing stress looks different for everyone, but it could involve practicing meditation or yoga, or even just going for a short walk.

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Hormone replacement therapy -

You might be wondering whether hormone replacement therapy (HRT) could help relieve the cognitive symptoms of menopause.

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HRT and physical symptoms -

Indeed, HRT has been shown to help ease other symptoms such as hot flashes and disturbed sleep.

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HRT and cognitive symptoms -

When it comes to brain fog, however, current research shows that HRT is of little benefit. It is, therefore, not prescribed to treat menopause brain fog alone.

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Always seek medical advice -

If you’re considering HRT to manage other symptoms, remember that it’s not suitable for everyone and only your doctor will be able to advise on your personal situation.

Sources: (Stella) (The Menopause Charity) (Mayo Clinic) 

See also: Is it perimenopause? What you need to know

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