What Helps Menopause Brain Fog and Memory Difficulties?
Struggling with menopause brain fog? This friendly guide explains why it happens, how to spot it, and habits to ditch for clearer thinking. Discover Asian superfoods, backed by science, to boost memory. Small steps over the next few weeks can help you feel sharp again!
Menopause brain fog is a frustrating byproduct of hormonal changes during menopause. As oestrogen levels plummet, they can affect neurotransmitters in the brain responsible for memory and cognition. Think of oestrogen as the conductor of an orchestra; when it’s absent, everything feels out of tune. As a result, memory lapses, difficulty concentrating, and that feeling of mental sluggishness. It is totally understandable.
And as you know, menopause isn’t exclusive to women; transgender men and non-binary individuals can also experience it. Your brain is simply adapting to a new phase of life.
How Do You Know You’re Experiencing Brain Fog?
Picture this: You’re on a Zoom call, and you forget the point you’re trying to make. Or maybe you’re scrolling through your shopping list and can’t remember adding "socks." Signs of brain fog include:
Forgetting names, dates, or appointments.
Struggling to find the right words during conversations.
Feeling like your mental processing speed has dropped from broadband to dial-up.
It’s frustrating, sure, but recognising the signs is the first step in tackling them.
Habits to Cut Back On for Mental Clarity
Before we get into what helps, let’s address what doesn’t. Certain lifestyle factors can amplify brain fog, so it’s worth reassessing them:
Excessive Caffeine: While your morning coffee might feel like a lifeline, overdoing it throughout the day can actually increase anxiety and disrupt sleep, both of which worsen brain fog.
Processed Foods: Think chips, sugary snacks, and fast food. These are low in nutrients and can contribute to inflammation, potentially affecting brain function.
Alcohol: I am not blaming it, as it sometimes helps you unwind after a long day, but it’s a known cognitive suppressant. Moderation is always key.
Lack of sleep: Sleep deprivation and menopause go hand in hand; check your sleep pattern and improve your sleep environment.
Asian Superfoods to the Rescue
Good news, there are some natural remedies you can easily try out which has been embraced in Asian cultures for a long time. Here are three superfoods that can help clear the fog:
Maca Root: Originating from the Andes but widely used in Asia, maca is a natural adaptogen that supports hormonal balance. A 2020 study found that maca supplementation improved memory and reduced menopausal symptoms, including brain fog, in postmenopausal women. You can simply add a teaspoon to your smoothie or morning oatmeal!
Chia Seeds: These tiny seeds pack a punch with omega-3 fatty acids, which are literally brain food. Research shows that omega-3s improve cognitive function and reduce inflammation. Sprinkle them over yoghurt, or my favourite is on porridge.
Moringa: Known as the "drumstick tree" in South Asia, moringa is a nutritional powerhouse. It’s rich in antioxidants and iron, which improve oxygen flow to the brain. A study published in 2018 noted that moringa extracts helped improve memory retention and reduce oxidative stress. Brew it as a tea or stir it into soups and stews.
Warm Encouragement to Get Started
The idea of overhauling your habits may feel daunting; don’t worry—small steps lead to big changes. Start by adding one of these superfoods to your routine, cutting back on caffeine, or creating a bedtime ritual for better sleep. It takes about three to four weeks to notice a real difference, so mark your calendar and track your progress.
Think of this journey as clearing out a cluttered attic—it won’t happen overnight, but the effort will definitely be worth it. You’ll find yourself thinking more clearly, remembering more, and feeling more like you. And when the fog lifts, that is the time for your body to give you its sign.