Why Am I Forgetting Everything? Menopause, Brain Fog, and Your Memory
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[00:00:00] Have you ever walked into a room and completely forgotten why you went in there? Or maybe you're having a conversation with someone and right in the middle of a sentence, a word that you've used a thousand times suddenly disappears. You know the word, you can practically hear it in your head, right? But you just can't get it out.
Now, forgetting why you walked into a room might be something that you laugh about, but when it starts to happen more often, especially when you're at work or in conversations or even just trying to manage everyday responsibilities, well, it might not feel so funny anymore. And then you might start wondering what's happening to your brain or if this could be menopause.
Well, ladies, that's an important question, and it's one that need to be talked- and it's one that needs to be talked about because even though changes in conversation, memory, and mental clarity can happen during menopause, it doesn't mean that you're losing your mind. But it does mean every memory [00:01:00] problem shouldn't
But it also doesn't mean that every memory problem should automatically be blamed on hormones either. And understanding that difference can make a tremendous difference. And understanding that can make a tremendous difference in how you approach what you're experiencing. So today, I'm sharing what's really happening when you experience menopause brain fog, what might be contributing to it, what you can do about it, and when it's time to have a conversation with your healthcare provider.
I'm Tafiq Akhir, Mr. Menopause, your go-to source for reliable, unbiased, evidence-informed menopause and healthy aging education, and this is the Menopause Made Simple show.
Now, let me ask you a question. Have you ever been in the middle of doing something, gotten distracted for a moment, and then completely forgotten what you were doing,? Or [00:02:00] maybe you've been reading the same paragraph three times because nothing seems to stick in your mind, and you're thinking, "Wait, well, what in the world is going on with me?"
Well, one of the first things that I want you to understand is that what we commonly call menopause brain fog isn't actually a medical diagnosis. It's a term used to describe several cognitive experiences that can occur during the menopause transition. Things like difficulty concentrating, problems remembering information, losing your train of thought, and struggling to find the right words.
And here's something that might surprise you as well, because sometimes what feels like a memory problem isn't actually a problem with storing memories. It may be a problem with attention. Think about that for a moment. If you're trying to remember something that you never fully paid attention to in the first place, your brain may not have properly encoded that information, right?
So later when you try to recall it, well, it feels [00:03:00] like you've forgotten something. But the problem may have started before you ever tried to remember it, and that's an important distinction as well because when you understand what's happening, well, you can begin looking at the factors that might be interfering with your ability to concentrate and to process information.
Now, does that mean that every woman experiencing brain fog has an attention problem? Well, of course not. But it does mean that we need to stop treating every cognitive complaint during menopause as though it's exactly the same thing. Now let's talk about estrogen because along with regulating your menstrual cycle, it also interacts with several systems involved in brain function, including things that are associated with memory, attention, mood, and sleep.
Now, during perimenopause, estrogen levels can constantly fluctuate, and as you move through the menopause experience, those hormonal changes may contribute to differences in how you're [00:04:00] experiencing certain cognitive functions. Now, researchers have observed that some women experience subtle changes in aspects of verbal learning, memory, and processing speed during the menopause transition. But we need to be careful here because experiencing brain fog doesn't automatically mean that your brain is deteriorating. It certainly doesn't mean that you're predestined to develop dementia either.
In fact, many of the cognitive changes associated with the menopause transition are relatively subtle, and some may improve as you move beyond the transition. But the experience can still be frustrating, especially when you're accustomed to being sharp, organized, or able to manage several responsibilities at once.
And ladies, look, I wanna make another important distinction because menopause may be part of the picture, but that doesn't mean menopause is the entire picture. Sometimes the biggest contributors to your brain fog have very little to do with estrogen directly, [00:05:00] and that's where things can get very interesting.
So let's say you're 51. You've been experiencing hot flashes at night. You're waking up several times, and by morning, you feel like you barely slept. Now you're at work. You're trying to concentrate on something important, but you're exhausted, right? You're struggling to focus, and you keep forgetting little things,
and look, you start to wonder whether menopause is affecting your memory as well. Well, it might be, but look at the other possibility worth considering.
Your brain may be struggling because it's not getting the restorative sleep that it needs. Sleep plays an important role in attention, learning, and memory consolidation. And when your sleep is repeatedly interrupted, well, those functions can suffer. So if you're trying to address brain fog without addressing your sleep, well, you may be overlooking a major contributor.
And sleep isn't the only consideration. Chronic stress can [00:06:00] interfere with concentration and memory as well. Anxiety and depression can also affect how efficiently you process information. Certain medications can cause cognitive side effects like thyroid disorders, vitamin B12 deficiencies, and other medical conditions, which can also contribute to memory and concentration problems.
And then there's something else that doesn't get nearly enough attention, the mental load that you're carrying day to day, right? Think about how much information you are processing every day. Work responsibilities, family responsibilities, appointments, finances, relationships, and all the little things that you're expected to remember.
When you're mentally overloaded, your ability to focus can suffer. Now, that doesn't mean that your symptoms are imaginary.
And it doesn't mean that you should simply learn to manage stress and move on either. It means that understanding what's contributing to your symptoms [00:07:00] is the first step towards identifying which specific approaches might actually help you. Because if poor sleep is a major contributor, that's a different situation than a medication that's causing cognitive side effects, and both are different from an underlying medical condition that needs treatment. And that's why I always emphasize education before intervention. You need to understand what you're dealing with before deciding what to do about it. Now, let's address the question that may have brought you to this episode in the first place.
How do you know whether what you're experiencing is menopause brain fog or something more serious? Well, first, it's important to understand that occasional forgetfulness, difficulty finding words, and problems concentrating can occur during the menopause transition. But there are some changes that deserve closer attention.
For example, if your memory problems are progressively getting worse, that's [00:08:00] something that's worth discussing with your healthcare provider. If you're having difficulty managing familiar everyday tasks, becoming disoriented in familiar places, or experiencing significant changes in judgment or functioning, well, those symptoms need evaluation as well.
And if someone close to you notices changes in your memory or behavior that you haven't recognized yourself, that's also worth paying attention to. So in other words, you can stop diagnosing yourself with dementia just because you keep misplacing your keys, right?
But I also don't want you dismissing significant changes because someone told you, "Oh, that's just menopause," because both extremes can be harmful. And remember, there are several treatment conditions that can cause cognitive symptoms. So getting evaluated doesn't automatically mean something frightening is happening.
It means that you're taking your health seriously. And one more thing, because
If you experience sudden [00:09:00] confusion, sudden difficulty speaking, weakness on one side of your body, or other sudden neurological symptoms, seek emergency medical care. Those are not symptoms to wait and see about later. Now that we've talked about what might be happening, let's get into what you can actually do, and I wanna start with something simple.
Stop trying to fix your memory before you've identified what's interfering with it in the first place. Because the most useful approach depends on what's contributing to your symptoms.
If your sleep has been disrupted for months, improving sleep quality may be an important place to begin. If you're experiencing significant anxiety or depression, addressing those concerns may improve your ability to concentrate If you're taking medications that could be affecting your cognition, a medical review with your healthcare provider may be helpful.
And if you have symptoms suggesting a thyroid problem, a nutritional [00:10:00] deficiency, or another medical condition, appropriate testing may be needed. But there are also things that you can begin doing yourself. So let's talk about a few. First is physical activity. Now, I know you hear that all the time.
However, not all physical activity is created equal, especially during menopause. And when we're talking about your brain health, I want you to understand why the type of activity you're doing matters. Let's start with aerobic exercise. Activities like brisk walking, cycling, swimming, or dancing increase your heart rate and support cardiovascular health.
And that's important because your brain relies on a healthy cardiovascular system to deliver the oxygen and nutrients that it needs in order to function. Regular aerobic activity is associated with better cognitive health over time, and some research suggests that it supports aspects of memory and executive function.
Now, does that mean that [00:11:00] going for a walk will immediately eliminate menopause brain fog? No, and I don't want you expecting anything like that. But improving your cardiovascular fitness can support several systems that influence how well your brain functions throughout menopause and beyond. And then there's resistance training.
And ladies, this is one area I really want you to pay attention to because as you move through menopause, changes in your hormones and aging and physical activity can all contribute to a loss in muscle mass and strength. And maintaining muscle , isn't just about how your body looks.
Muscle plays an important role in glucose regulation, insulin sensitivity, and metabolic health. And why does that matter for your brain? Well, because your brain needs a reliable supply of energy, and your metabolic health is closely connected to your long-term brain health.
Resistance training also has evidence supporting benefits of certain aspects of [00:12:00] cognitive function, although we still need more research specifically on menopause brain fog. So incorporating strength training two or three times per week, depending on your abilities and health status, can be a valuable part of your overall approach.
And you don't necessarily need a gym membership. Resistance bands, body weight exercises, free weights, or home weight machines can be useful. The important thing is choosing an appropriate level of resistance and gradually progressing as your strength improves. Now, here's another thing. If you're already exercising regularly but still experiencing brain fog, don't automatically assume that you need to exercise harder or longer.
Take a look at your recovery. Are you sleeping enough? Are you eating enough to support your activity? Are you allowing your body adequate time to recover? Because constantly pushing yourself while you're already exhausted can leave you feeling worse rather than better. So [00:13:00] the goal isn't simply to exercise more.
It's to choose the right combination of cardiovascular activity, strength training, and recovery that supports your overall health. And that brings us to something closely connected to both your physical activity and your brain health, which is nutrition. Now, ladies, this is another area where I want you to look beyond the usual advice.
Because when you're experiencing brain fog, it's tempting to start searching for a particular food, vitamin, or supplement that's supposed to improve your memory. But nutrition and brain health are much more complex than that. And let's start with something basic. Your brain needs energy to function, and glucose is one primary energy source.
But that doesn't mean that you need to start eating more sugar to improve your memory. What matters is supporting healthy glucose regulation and meeting your body's nutritional needs, and that's where the overall [00:14:00] quality and balance of your meals becomes important.
For example, if you frequently skip meals, if you're drastically restricting calories or following an eating plan that leaves you feeling weak and exhausted, well, that may be contributing to how you feel. Now, I'm not saying that everybody needs to eat three meals a day, or that intermittent fasting is automatically bad. What I'm saying is that your eating patterns need to support your overall health, energy requirements, and your activity level. And if you're noticing that your concentration suffers when you haven't eaten for long periods, that's information worth paying attention to,
so another important consideration is protein. As you move through menopause, maintaining muscle becomes increasingly important, and adequate protein intake combined with strength training helps to support muscle maintenance with... also helps with bone health. Now, that connects back to the metabolic health conversation that we had.
But I also want you to think [00:15:00] about dietary patterns that support cardiovascular and brain health. For example, the Mediterranean eating pattern emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish. Now, research has associated Mediterranean-style diet patterns with better long-term cognitive function.
Now, that doesn't mean the Mediterranean diet has been proven to eliminate menopause brain fog. It hasn't. But it does provide a useful example of an eating pattern that supports several aspects of health that become increasingly important during midlife. And here's something else that's worth considering.
Certain nutritional deficiencies can contribute to cognitive symptoms. Vitamin B12 deficiency, for example, well, that can cause memory and concentration problems, along with other neurological symptoms. Iron deficiency can contribute to fatigue and difficulty concentrating,
[00:16:00] particularly if you've been experiencing heavy menstrual bleeding during perimenopause. And if you're experiencing symptoms that suggest a deficiency, well, that's something to discuss with your healthcare provider as well. Because taking supplements without knowing whether you actually need them isn't necessarily the best approach. Which brings me to all those brain health supplements that are being advertised nowadays. And I know you know what I'm talking about. Products that are promising sharper memory, better focus, and mental clarity.
Some even claim to be specifically formulated for menopause brain fog. Well, ladies, all I can say is be careful.
There is no strong evidence that most supplements marketed for menopause brain fog actually deliver the benefits they promise. And also, natural does not automatically mean safe. Some supplements can interact with medications, contain ingredients that aren't appropriate for certain medical conditions, or provide [00:17:00] doses that you simply don't need.
So before spending money on another brain health supplement, consider whether your nutritional needs are being met and whether there's an underlying issue that deserves evaluation. And don't overlook hydration either. Dehydration can contribute to headaches, fatigue, and difficulty concentrating. So make sure that you're drinking adequate fluids throughout the day, especially if you're physically active or experiencing significant sweating the bottom line with nutrition is this: you're not looking for one magical brain food. You're looking for an eating pattern that supports your energy, metabolic health, cardiovascular health, and your nutritional needs. And that leads us to something that can influence all of those things, which is to pay attention to your sleep.
Now, we've already talked about how disrupted sleep can contribute to brain fog. So I wanna take this a little further, because simply telling you to get more sleep isn't [00:18:00] particularly helpful if you're already spending eight hours in bed and waking up exhausted, right? And that's an important distinction to make, because the amount of time that you spend sleeping isn't necessarily the same as the quality of sleep that you're getting.
You might be getting seven or eight hours of sleep, but if sleep is repeatedly disrupted, well, you may not be getting the restorative rest that your body actually needs. And during menopause, there can be several reasons for that. Night sweats may wake you up. You may be experiencing anxiety or changes in your mood.
You might be waking up to use the bathroom more frequently, or you could be dealing with a sleep disorder that hasn't been identified. And one that I particularly want you to know about is obstructive sleep apnea, because the risk of sleep apnea increases with age, and it becomes more common after menopause.
Now, sleep apnea causes repeated interruptions in breathing during sleep, and those [00:19:00] interruptions can affect sleep quality, daytime alertness, and cognitive performance. Now, here's something else important to know. You don't have to be a loud snorer to have sleep apnea. That's right. Some women experience symptoms and don't even know they're related, things like persistent fatigue, morning headaches, difficulty concentrating,
or waking up feeling unrefreshed. So if you're getting what seems like enough sleep, but you're still exhausted and struggling with brain fog, that's something worth discussing with your healthcare provider. And if you're having difficulty falling asleep or staying asleep on a regular basis, Cognitive behavioral therapy for insomnia, often called CBT-I, is one of the recommended first treatments for chronic insomnia.
It helps you to address the thoughts and behaviors that can contribute to sleep difficulties. And unlike simply taking a sleeping pill, it focuses on improving the patterns that maintain insomnia and poor sleep. Now, if hot [00:20:00] flashes and night sweats are what's disrupting your sleep, well, then addressing those symptoms may be an important approach for you.
And depending on your situation, that might involve hormone therapy, non-hormonal medications, or other appropriate strategies. But here's what I want you to take away from this. If your brain fog is being influenced by poor sleep, the solution may involve treating the sleep problem rather than trying to treat your memory directly.
And that's exactly why understanding the contributing factors matters. Now, there's one more area I wanna cover because it can affect your ability to concentrate even when you're eating well, exercising, and getting adequate sleep,
And that is to reduce unnecessary mental load. Now, I know that some of you are thinking, "Tafiq, if I could reduce my responsibilities, I would have done that a long time ago." And look, I hear you. But I'm not necessarily talking about eliminating everything on your calendar. I'm talking about [00:21:00] making it easier for your brain to manage information.
Because here's something important. Your brain has a limited capacity for holding and processing information at any given time. That's part of what we call working memory. And when you're constantly switching between tasks, responding to interruptions, and trying to keep track of several responsibilities at once, you're placing additional demands on that system.
Now, add poor sleep, stress, or changes in concentration during menopause, and something that used to feel relatively easy can suddenly become much more frustrating. So what can you do? Well, one approach is to stop relying on your memory to manage every single responsibility. Use reminders, write things down, keep important items in consistent locations, and when possible, focus on one task at a time instead of constantly switching between several things.
But I wanna go even deeper than that because let's say you're working on [00:22:00] something important, and your phone keeps notifying you about messages, emails, or appointments.
Every time you stop what you're doing to respond, your attention has to shift, and when you return to your original task, you have to figure out where you left off. If you're already struggling with concentration, well, those interruptions can make things even harder.
So try creating periods of uninterrupted time for activities that require more attention. Turn off unnecessary notifications. Complete one important task before moving to another when possible, and give yourself permission to use tools that reduce how much information you're trying to keep in your head.
Another thing that I want you to consider is your stress levels, because chronic stress can interfere with attention, memory, and your ability to process information more efficiently.
And no, I'm not gonna tell you to just relax because if relaxing were that simple, nobody would be stressed, right? But strategies like mindfulness, [00:23:00] breathing techniques, physical activity, and taking short breaks during mentally demanding tasks, well, that can help you manage stress and improve your ability to focus.
But these tools are most effective when practiced consistently and intentionally. And sometimes reducing mental overload just means to look at your responsibilities and ask whether everything really needs your immediate attention. Not everything is urgent. Not everything needs to be done at the same time, and not everything needs to be remembered without writing it down either.
Now, these strategies aren't a cure for menopause brain fog, but they can make everyday life easier while you're trying to identify and address the underlying contributors. And I want you to remember something else because using reminders, taking breaks, or changing how you organize your day doesn't mean that your brain is failing you.
It means that you are using practical strategies to support how your brain functions, [00:24:00] and there's absolutely nothing wrong with that. Now, look, we've talked about several approaches that you can begin exploring yourself, but there's one more question I know that some of you are probably asking. What about hormone therapy?
Can estrogen actually help with brain fog? hormone therapy can be appropriate for treating certain menopause symptoms, particularly bothersome hot flashes and night sweats. And if those symptoms are disrupting your sleep, treating them may indirectly improve how you feel and function during the day.
But hormone therapy is not currently recommended specifically to prevent cognitive decline or dementia. And the evidence doesn't support prescribing it solely as a treatment for brain fog. So if you're considering hormone therapy, the decision should be based on your overall symptoms, your medical history, potential benefits, and risks, not simply because someone told you that estrogen will fix your memory Now, before we wrap [00:25:00] up, I wanna give you something practical because if you've been experiencing brain fog, I don't want you leaving this episode with more questions than answers. So here's what I recommend. For the next week or two, pay attention to when your cognitive symptoms are happening. Are they worse after a poor night's sleep?
Do they seem to happen during particularly stressful days? Are you having difficulty concentrating, remembering conversations, finding words, or completing familiar tasks? And are those changes interfering with your everyday life? Those details can help your healthcare provider better understand what you're experiencing.
And when you make an appointment, you might say something like, "I've noticed changes in my memory and concentration since entering perimenopause or menopause," wherever you are, "and I'd like to understand what might be contributing to them." And then you can ask whether your sleep, medications, mood, hormonal symptoms, or other [00:26:00] medications could be playing a role.
You can also ask whether any testing or additional evaluation is appropriate based on your symptoms and medical history. And if your concerns are dismissed without a meaningful evaluation, it's reasonable to seek another opinion. Because look, your concerns deserve to be taken seriously.
Now, the takeaway that I hope to inspire with this episode is this Experiencing brain fog during menopause does not automatically mean you're losing your memory, and it certainly doesn't mean that you're losing yourself. Your brain is influenced by several interconnected systems. Your hormones, sleep, stress, mental health, metabolic health, and your overall physical wellbeing.
And sometimes several of those factors are contributing at the same time. And that's why understanding what's actually happening matters so much because the goal isn't to [00:27:00] find one magical solution for brain fog. It's to identify what may be contributing to your symptoms, understand your options, and make informed decisions about your health.
And please don't dismiss persistent or worsening cognitive changes simply because you're going through menopause. You deserve answers. And now I've got one more question for you. Have you experienced brain fog during perimenopause or menopause? And if so, what's been the most frustrating part? Is it forgetting words, losing your train of thought, or feeling like you just can't concentrate the way you used to? Well, let me know in the comments because I think this is a conversation more women need to be having and more of us as a collective need to be having with the women we love and care about
And if you know someone who's been worried about changes in her memory or concentration, share this episode with her. Sometimes understanding what's happening is the first step towards feeling more [00:28:00] confident about what to do next
And before I sign off, ladies, I've got something else I wanna share with you. So I'm getting ready to launch my Menopause Made Simple Symptom Support Series at the end of this month, and I'm looking for 10 women to help me test something before we officially launch. Now, I've created a menopause symptom assessment, which is designed to help you identify which areas of your menopause health may need the most attention, and to connect you with educational trainings that address those concerns.
But before I make it available to everyone, I wanna make sure the assessment is clear, easy to complete, and actually helpful. So I'm looking for 10 women who are willing to take the assessment and to then provide some honest, constructive feedback about their experience. And as a thank you for helping me improve it, you'll receive 25% off one individual Symptom Support Series training purchase when we launch. So if you're interested [00:29:00] in being one of my 10 testers, check the episode description for details on how to participate, and thank you in advance for helping me make this experience even better for the women who need it
And ladies, remember, education before intervention. Until next time, stay safe and be well
