The 18th of October marks World Menopause Day 2022, which is all about supporting women who are feeling lost and are going through menopause and perimenopause.  

 Our previous blog post Nutrition & The Menopause discussed what  the menopause is, symptoms and how your diet can help you through your menopausal transition. No two people have the same experience and being aware and able to recognise your own symptoms is the first step to managing them. 

The Theme for World Menopause Day 2022 is Cognition and Mood

Menopause brain fog is a group of common symptoms that occur around the time of menopause, affecting many women. They can include:

• difficulty remembering words and numbers
• disruptions in daily life (misplacing items like keys)
• trouble concentrating (absent mindedness, losing a train of thought, being more easily distracted)
• difficulty switching between tasks
• forgetting the reason for doing something (like why you came into a room)
• forgetting appointments and events

Research studies find that women’s memory does in fact change at menopause, so these complaints are real – it's not in your imagination! These bothersome problems can affect your quality of life. However, they are usually quite mild in most women, and will improve post menopause.

What causes brain fog? 

It may be caused by fluctuating hormone levels, especially oestrogen, and by some menopause symptoms, like the hot flushes, sleep disturbances and mood changes. If you have moderate to severe hot flushes, especially at night, you may find your memory is affected.

What role does HRT play in brain health?

Hormone replacement therapy (HRT) is an effective way to treat menopausal symptoms, and may improve your brain fog (but always discuss the risks and benefits with your GP first). An important aspect of protecting your brain health in general is to get regular check-ups - obesity, high blood pressure and diabetes are harmful for brain health.  A healthy heart goes hand in hand with a healthy brain!

Summary

Remember your hormones can make you feel and behave very out of sorts at times, so don’t worry - you are not alone and there’s plenty you can do to help how you feel. The best approach to manage your physical and psychological wellbeing in the perimenopause and menopause is one that addresses all the relevant factors combined: speak to your GP about your hormone levels, make some achievable changes towards eating healthily and being active outdoors, maintain your social and personal connections and talk to others about how you feel, use psychological therapy if needed, and finally be kind to yourself.

Please get In touch at if you want some professional guidance on your diet and exercise regime, whatever stage of the menopause you are in. This might look like helping you cut down on starchy, fatty, sugary foods, eating plenty of fruits and vegetables or engaging in regular physical activity with one of our personal trainers!