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Menopause and Brain Fog: How to Reclaim Your Clarity Naturally

Find your focus and fight brain fog with natural solutions

Female employee checking information on computer in office

Do you ever feel like you can’t quite put your thoughts together, or can’t seem to focus on the task at hand (no matter how simple)? You’ve likely experienced brain fog. 

Brain fog is a term used to describe a state of mental cloudiness or confusion. It can make you feel like you’re not thinking as clearly as usual, which can lead to difficulties with memory, concentration, problem-solving, and decision-making. 

If you’re approaching menopause (or in the midst of the transition), you may have noticed that this foggy-headed feeling happens more than it used to. It’s not all in your head – brain fog can ramp up during menopause due to several different factors. 

Read on to learn why menopause can rob you of your focus, and how to get it back! 

What Causes Brain Fog?

Brain fog is more than feeling “off;” it’s a complex and often frustrating phenomenon that can affect your cognitive function, memory, and mental clarity. But why does it happen?

  • Dehydration
    Not drinking enough water can impair your brain function and make you feel foggy-headed.
  • Nutritional Deficiencies
    A diet lacking essential nutrients (especially vitamins B12 and D, omega-3 fatty acids, and antioxidants) can impact your brain health and function.
  • Poor Sleep
    Sleep is crucial for good brain health and staying focused throughout the day. If you’re not getting enough sleep, or your sleep is disrupted, you may start to feel mentally foggy.
  • Stress and Burnout
    Chronic stress and burnout can overwhelm the mind, leading to cognitive difficulties, memory lapses, and reduced mental clarity.
  • Hormone Imbalances
    Hormones, especially estrogen, play a significant role in brain function. Changes in hormone levels during menopause play a big role in the development of brain fog.

At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


Menopause and Brain Fog: What’s the Link?

Hot flashes and night sweats aren’t the only symptoms that can frustrate you during the menopause transition. Many women also report changes in mood, concentration, and memory – all experiences related to brain fog. 

Brain fog during menopause doesn’t have a fixed starting point and can vary from woman to woman. It often begins during the perimenopausal phase, which can start in a woman’s late 40s or early 50s, although it can occur earlier or later. Perimenopause is the transitional period leading up to menopause when hormone levels begin to fluctuate, and symptoms like irregular periods, mood swings, and (you guessed it) brain fog can manifest.

But why does brain fog develop or worsen in menopause?

Hormone Imbalances and Brain Fog 

Hormones play a crucial role in regulating various bodily functions, including brain function. The primary hormone associated with women’s reproductive health, estrogen, has a profound impact on the brain. 

Here’s why the decline in estrogen during menopause can lead to brain fog:

  • Reduced Brain Protection
    Estrogen has neuroprotective properties that support cognitive function. It promotes healthy blood flow to the brain, helps maintain neurotransmitter balance, and protects neurons. As women enter menopause, estrogen levels gradually decline, which can disrupt these neuroprotective effects.
  • Falling Neurotransmitter Levels
    Estrogen also influences neurotransmitters like serotonin and dopamine, which are essential for mood regulation, memory, and concentration. Fluctuations in estrogen levels can lead to imbalances in these neurotransmitters, contributing to cognitive difficulties.
  • Increased Inflammatory Response
    Estrogen helps regulate the body’s inflammatory response. As estrogen decreases during menopause, some women may experience an increase in inflammation, which has been linked to cognitive impairment and brain fog.
  • Worsening Sleep
    As estrogen declines, our body can struggle to regulate our temperature. This most commonly shows up as sleep disturbances such as night sweats and hot flashes. Frequent waking during the night robs you of the deep sleep you need to restore your brain power, and brain fog sets in.

At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


Brain Fog: Is it Menopause or Something Else?

While hormone fluctuations can cause brain fog, they’re not the only reason you may be feeling foggy-headed. To get to the root of the problem, it’s important to determine if your trouble focusing is due to hormone shifts or something else – like nutrient deficiencies or toxins. 

Here are some clues that your brain fog is indeed related to hormone imbalances:

  • The brain fog came along with other common menopausal symptoms.
    If you’ve noticed cognitive changes occurring alongside other menopausal symptoms like hot flashes, mood swings, and irregular periods, hormonal fluctuations could be a contributing factor.
  • You know you have started menopause, or are between the ages of 40-60.
    Brain fog during perimenopause and menopause often coincides with middle age, which aligns with the typical age range for these hormonal changes.
  • Your hormone testing panels show imbalances.
    Hormone lab tests can help us quickly determine if hormone imbalances are at the root of your brain fog and other symptoms. Testing also gives us a better idea of how severe your imbalances are and guides us to create the best bio-identical hormone therapy plan to move you back toward balance. 

How to Beat Brain Fog in Perimenopause & Menopause 

While brain fog during the menopause transition can be frustrating, there are natural therapies and healthy habits that can help you regain your mental clarity and focus.

  • Hydration
    It may seem simple, but drinking more water throughout the day can make a big difference in your focus levels. Water hydrates the brain, allowing it to work more efficiently. Being hydrated also improves your body’s ability to detox extra hormones, produce necessary hormones, and maintain overall hormone balance.
  • Eat for Focus
    What you eat matters, too! Focus on a balanced diet rich in hormone-healthy foods and brain-boosting nutrients like fruits, vegetables, whole grains, and healthy fats (especially omega-3 fatty acids). If you struggle to get enough healthy foods in your diet or are concerned you have a nutrient deficiency, IV nutritional therapy can help.
  • Make Time to Relax
    Brain fog is often tied to chronic stress and fatigue. To restore your brain function (and improve hormone balance), practice relaxation techniques like deep breathing, meditation, yoga, journaling, reading, or any hobbies you enjoy that melt the stress.
  • Exercise Regularly
    Not only is physical activity important for hormone balance, but it also improves blood flow to the brain for better cognitive function.
  • Do Brain Exercises
    Instead of mindlessly scrolling social media or bingeing TV shows, keep your brain sharp with mental exercises. Challenge yourself with puzzles, crosswords, or learning a new language or skill to build your brain power.
  • Use Herbal Remedies
    Some herbs like ginkgo biloba and ginseng have been shown to support cognitive function. Schedule a consultation to get a customized herbal supplement list that will best address your needs.
  • Try Bio-Identical Hormone Therapy
    Bio-identical hormone therapy offers a natural approach to balancing your hormones – all thanks to the power of phytoestrogens. Schedule a consultation to learn more about getting started with bio-identical hormone therapy. 

At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


Find Your Focus with Moringa Natural Health Center 

Trouble with focus and concentration can be more common in menopause, but that doesn’t mean you have to navigate this natural transition in the fog. 

While brain fog and menopause are closely linked due to shifts in hormone balance, using natural therapies and adopting healthy lifestyle habits can help you restore your concentration, focus, and energy.

Ready to find your way out of the fog? Request an appointment or call our office at 623-266-0059 to learn more about how our practitioners can help you balance your hormones and reclaim your clarity.

Much love, 

Dr. Lena Fernandez

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