perimenopausal woman experiencing brain fog at work

Brain Fog during Perimenopause: the good news!

Brain Fog during Perimenopause: the good news!

perimenopausal woman experiencing brain fog at work

Many women find cognitive changes - like forgetfulness, memory issues, and trouble concentrating - to be some of the most frustrating and concerning aspects of this life stage. So in this article, I wanted to offer some hope and positive news about brain fog in perimenopause. I hope you find this information helpful if you’re navigating this experience.

For many women, "brain fog” during perimenopause can be highly frustrating and even alarming. While not a medical term, brain fog is often used to describe changes to cognition such as memory issues, forgetfulness, and concentration difficulties, which can affect up to two-thirds of women in perimenopause (1,2,3). This may look like struggling to recall names, finding the right word in conversation, or walking into a room only to forget why you’re there.

But brain fog is more than this. For some women it can seem like their usual ability to make plans, multi-task, and solve everyday problems goes out the window. General organisation and concentration takes more effort and mental fatigue is a daily struggle. These symptoms can understandably affect self-esteem and raise concerns about the future, including the fear of developing dementia.

Over the next few articles, I’ll be exploring the causes and effects of brain fog in perimenopause, and what you can do to cope with these symptoms and improve your brain health. But first, I want to share three encouraging findings that might help you feel more hopeful about this common perimenopausal symptom.

1. Brain fog improves with time

For most women, the noticeable symptoms of brain fog subside after menopause - especially if sleep, mood, and other physical symptoms have improved. Some women may experience ongoing memory issues, but these are often related to other health factors rather than menopause alone.

2. Brain fog in perimenopause does not equate to a loss of overall cognitive abilities.

Studies show that, on average, women consistently outperform men in a wide range of cognitive skills, including verbal learning and memory, well into older adulthood (4,5). In a study of 2,127 men and women aged 50 to 95, women scored higher than men on all cognitive tests, except for visual-spatial abilities, across all age groups. Women also showed more cognitive resilience than men regarding the normal effects of aging, as men’s cognitive abilities were found to decline faster than women’s with ageing (5).

So, while perimenopausal brain fog can feel unsettling, it certainly doesn’t put women at a disadvantage in overall cognitive functioning compared to men.

3. Women tend to use effective memory strategies which support their cognitive skills.

Research has shown that women use both internal and external memory strategies more effectively than men (5,6). For example, linking words with images to assist with recall (an internal strategy) or using calendars, notes and lists to manage tasks (an external strategy). These strategies can be particularly helpful for managing memory challenges during perimenopause. Women can be creative and clever in their ability to compensate for any memory changes they recognise, which may explain why for many women, performance levels remain within the normal limits, despite changes they might perceive.

It’s important to remember that everyone’s experience of perimenopause is different, and individual symptoms vary widely. Stay tuned for upcoming articles where I’ll explore the causes of brain fog during perimenopause and I’ll offer practical tips to support brain health and mental clarity through this transition.

References

1) Mitchell ES, Woods NF. Midlife women’s attributions about perceived memory changes: Observations from the Seattle Midlife Women’s Health Study. J Womens Health Gen-B. 2001; 10:351–362.

2) Henderson VW. Memory at midlife: perception and misperception. Menopause. 2009; 16:635–636. [PubMed: 19390462]

3) Weber, M., Mapstone, M., Staskiewicz, J., & Maki, P.M. ( 2012). Reconciling subjective memory complaints with objective memory performance in the menopausal transition. Menopause. July.19(7): 735–741. doi:10.1097/gme.0b013e318241fd22

4) Brunet, H. E., Caldwell, J. Z. K., Brandt, J., & Miller, J. B. (2019). Influence of sex differences in interpreting learning and memory within a clinical sample of older adults. Aging, Neuropsychology, and Cognition, 27(1), 18–39. https://doi.org/10.1080/13825585.2019.1566433

5) McCarrey AC, An Y, Kitner-Triolo MH, Ferrucci L, Resnick SM. (2016) Sex differences in cognitive trajectories in clinically normal older adults. Psychol Aging.Mar;31(2):166-75. doi: 10.1037/pag0000070. Epub 2016 Jan 21. PMID: 26796792; PMCID: PMC4783196.

6) McDougall GJ, Pituch KA, Stanton MP, & Chang W (2014). Memory Performance and Affect: Are there Gender Differences in Community-Residing Older Adults? Issues in Mental Health Nursing, 35(8), 620–627. 10.3109/01612840.2014.895071 [PubMed: 25072215]

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