Overcoming the Mental Fog That Comes with Hormonal Changes

Have you been feeling like you are in a “fog” lately? Maybe you know there is something you need to remember or you can’t seem to put your finger on the name of a particular concept you are talking about?  Perhaps you are having memory issues or feel a mental drain? Well, you are not alone!

Many men and women experience a “mental fog” when going through menopause and andropause. During these stages of life there are vast hormonal changes going on that have the power to impact mental capabilities.

Mental Fog

Mental fog can feel different to each person. Here are some examples of what it may look like:

• A loss of alertness and memory loss
• Loss of energy and stamina
• Losing the ability to focus
• Decreased muscle tone and an increase of fat
• Mood swings and irritability

Why It Happens

When you reach middle age, your body will experience a lot of drastic hormonal changes. For women, they will experience a drop in their estrogen levels and for men they will see their testosterone levels begin to decline.

These hormones help to regulate cortisol, the stress hormone, within the body. Cortisol affects neurotransmitters within the brain that could cause energy metabolism and blood circulation to slow down.

This slow down can cause the phospholipids within the brain to begin to degrade alongside of the brain’s information processing ability.

Along with the hormonal imbalances, brain fog can be stimulated by some of the following issues in middle age:

• Fibromyalgia and chronic fatigue syndrome
• Stress, anxiety and depression can affect brain function
• Thyroid dysfunctions such as hypothyroidism
• Magnesium, vitamin B12, amino acid dehydration or deficiency
• Folate deficiency

5 Tips to Help Overcome Mental Fog for Men & Women

While there are many things that you can do to help combat “mental fog”, we have put together a list of 5 simple tips to try.

1. Brain Stimulating Hobbies/ Habits

There are quite a few different activities that you can do to help stimulate brain function and to boost mental stamina. Try some of the following:

• Writing
• Reading
• Playing an instrument
• Completing crossword puzzles
• Learning a different language

By working to stimulate your brain during this time you are helping to ensure that muscle memory when it is beginning to “fog”. This can help to improve concentration and attention span when you may feel it is lacking.

2. Reduce Your Stress

Stress is quite common during menopause and andropause. It can feel as if you are losing control of your body with all of the changes going on. It is important to take the time to relax and take a step back. This will help your brain to relax and help to avoid making the brain fog worse.

You can try new activities such as:

• Yoga
• Meditation
• Starting a new hobby you enjoy

3. Eat a Healthy Balanced Diet

While this may always seem like the cure to things, it really does make a difference within the body. By making sure that your body is properly fueled you will be helping to avoid drops in energy that could worsen mental fog.

Remember that as you age, your body doesn’t need as many calories as it did before. Focus on healthier food groups making sure to get your protein, healthy fats, vegetables, fruits, and complex carbohydrates.

Folate has been shown to help make you less likely to develop age-related memory problems. A diet that has been recommended is the Mediterranean diet filled with fatty acids and unsaturated fats. This diet has been shown to help prevent Alzheimer’s.

4. Get Enough Exercise

Regular physical activity is recommended for everyone, but especially for those going through menopause and andropause. Research shows that exercise may help with memory issue symptoms.

Here are some things to try:

• Incorporate strength training into your workout routine. Lifting free weights or using weight machines twice a week are a great way to start! Your goal should be to aim for reps of 10-12 of each exercise.
• Try to get at least 30 minutes of cardiovascular exercise at least five days a week. These activities could be things like walking, cycling, jogging, and water aerobics.

5. Rest Your Body

The quality of sleep that you get can make your mental fog worse. Getting good sleep can become troublesome when dealing with menopause and andropause.

Here are some tricks that might help you sleep better:

• Skip stimulates such as nicotine and caffeine before bed.
• Avoid eating large meals before bedtime. If you are going through menopause you may want to avoid spicy or acidic foods as they could bring on hot flashes.
• Try some relaxation techniques right before bed. Perhaps try that yoga or meditation as mentioned above! You could even try deep breathing exercises or massage.
• Try to avoid wearing heavy clothes to bed. Also try to avoid having too many blankets in the bed with you. By keeping cool while you sleep, it can help you feel more comfortable and sleep better.