Are you going through the menopause and finding it harder to focus or remember the little things lately? If so, you’re certainly not alone. The menopause doesn’t just signal the end of a woman’s reproductive years; it also triggers significant changes in the brain.
In fact, experts say that brain fog is one of the most common telltale signs of this transition – and there is a clear scientific reason for it.
The science of ‘menopause brain’
With the onset of the perimenopause – typically from the age of 45 – certain areas of the brain, such as the hippocampus, amygdala, and thalamus, undergo shifts that affect memory, emotions and how we process information.
While the menopause is usually associated with reproductive changes, the sharp decline in oestrogen and progesterone during this time of life also takes a toll on learning, concentration, sleep – a very important factor during this life change – and mood.
As a result, many women experience brain fog characterised by forgetfulness, confusion and fatigue – symptoms that are often mistakenly attributed to something other than hormonal shifts.
According to Dr María José Martínez, who holds a doctorate in Human Physiology, recent brain scans of women before, during and after the menopause revealed significant changes in brain structure, regional connectivity and energy metabolism.
“Once you reach the postmenopause, certain parts of the brain actually begin to rebuild their grey matter and regain their energy levels. It is a remarkable process; over time, the brain successfully recalibrates… and finds its natural balance once again.”
These effects are unique to the hormonal transition of the menopause and are not seen in men of the same age, proving that this is not simply a result of getting older.
Groundbreaking research: How the menopause ‘reshapes’ the female brain
Key research on the subject was led by Dr Lisa Mosconi at Weill Cornell Medicine’s Department of Neurology. Her team investigated how the menopausal transition reshapes the female brain using multimodal neuroimaging to analyse cognitively healthy women across the premenopausal, perimenopausal and postmenopausal stages.
The study highlighted how changes unfold across the different phases, particularly in areas of the brain responsible for higher cognitive functions. Furthermore, a higher deposition of beta-amyloid – a protein fragment that forms Alzheimer’s plaques – was observed in perimenopausal and postmenopausal women carrying the APOE-e4 genotype, a primary genetic risk factor for late-onset Alzheimer’s.
© Getty ImagesThe bottom line? These findings suggest that the menopause is a dynamic neurological transition that significantly influences the brain health of middle-aged women.
Is menopause brain fog permanent? Understanding neuroplasticity and recovery
There is, however, some very good news. The female brain undergoes similar transformations at other pivotal stages of life, such as adolescence and pregnancy. Yet, unlike those periods, the neurological shifts linked to the menopause are not necessarily permanent and can, in fact, be partially reversed.
“It has been demonstrated that once you reach the postmenopause, certain parts of the brain actually begin to rebuild their grey matter and regain their energy levels,” notes Martínez. “Over time, the brain successfully recalibrates to the new hormonal landscape and finds its natural balance once again.”
© Getty ImagesStrategies to support cognitive health and mental clarity
There are various strategies that can support the recovery and maintenance of cognitive and emotional function during menopause.
These include:
- Physical exercise: Exercise has been shown to improve cerebral blood flow and neuroplasticity.
- Diet and nutrition: A diet rich in antioxidants, healthy fats and essential nutrients can support brain metabolism. Additionally, food supplements with reishi and amino acid derivative phosphatidylserine – two compounds that have shown beneficial effects for brain health – can be used.
- Cognitive stimulation: Activities such as reading, strategy games and learning new skills can improve brain resilience.
The link between deep sleep and menopause-related toxin clearance
Sleep disorders, common during menopause, can negatively affect neuronal plasticity and the brain’s energy metabolism. The disruption of deep sleep reduces the brain’s ability to eliminate toxins and harmful proteins, such as beta-amyloid, which, as mentioned earlier, is associated with neurodegenerative diseases like Alzheimer’s.
© Getty ImagesTo protect cognitive function, the expert recommends maintaining a regular sleep schedule, reducing caffeine and alcohol consumption and practising relaxation techniques before bedtime.
Exposure to natural light during the day and avoiding screens before bed also contributes to improved rest quality. If sleep problems persist, it is important to consult a specialist. The use of supplements can also be helpful in improving sleep during stages like the climacteric.
About the expert:
Dr María José Martínez is CEO of Spain-based Kronohealth, a sleep expert and a key member of the scientific committee at DOMMA, specialising in holistic menopause support.
Consulted Bibliography:
Mosconi, L., Rahman, A., Diaz, I., Seyfried, N. T., Baxter, L., Hristovska, I., Rausch, I., Braskie, M. N., Biegon, A., de Leon, M. J., & Gormley, N. J. (2021). Menopause impacts human brain structure, connectivity, and metabolism. Scientific Reports, 11(1), 12853.
Read the full article here
