It’s not dementia, it’s the menopause: navigating brain fog, anxiety, and more

Brain fog, anxiety, confusion… it’s easy to jump to the worst conclusions. But don’t panic—it might just be your hormones playing tricks on you. Here’s what you need to know about how menopause can affect your mental clarity and what you can do to feel like yourself again.

The surprise of menopause

Significant life changes often come with warning signs but are not consistently recognized until they hit hard. For Tanya Pearey, that warning sign was a homemade tuna pasta bake—minus the tuna. After weeks of feeling unusually anxious and scatterbrained, the kitchen mishap made her pause. The incident reminded her of a friend’s story about her mother’s early signs of Alzheimer’s—forgetting how to make a dish she’d been preparing for decades. This was enough to make Pearey seek medical advice, convinced that something was seriously wrong.

Pearey’s GP diagnosed her with perimenopause—the transition phase leading up to menopause, where hormones fluctuate before finally settling down. This phase can last an average of four years, typically between the ages of 45 and 55. While many women expect symptoms like hot flashes and night sweats, the psychological effects, such as brain fog and anxiety, often come as a shock.

The mental toll

Many women are in a similar position, convinced they’re losing their minds as they navigate this transition. Lauren Chiren, 55, experienced such severe brain fog, low mood, and anxiety that she left her high-powered job in financial services. “I thought I had early-onset dementia,” she says. Her confidence shattered. She even questioned her ability to care for her young son. But after realizing that these challenges were part of a natural life stage, she became a menopause counsellor, helping others avoid the same unpreparedness she faced.

What’s happening in your brain?

So, what’s really going on in your brain during this time? Dr Gill Jenkins explains that as your body transitions to menopause, levels of key hormones like oestrogen, progesterone, and testosterone fluctuate before eventually dropping. These hormonal shifts can wreak havoc on your mood and emotions, leading to symptoms like anxiety, depression, and, yes, brain fog.

While GPs don’t typically offer hormone tests during perimenopause due to their fluctuating nature, it’s still important to see your doctor. They can rule out other causes of your symptoms, such as thyroid issues or vitamin deficiencies, which can mimic the psychological effects of menopause.

Seeking help

Thanks to high-profile women speaking out, there’s more awareness of the emotional impact of menopause. “It’s great to see women in the spotlight step up,” says Lauren, “but we need reliable information and support to back up this awareness.” Women shouldn’t have to step back from their careers or lives due to menopause. It’s time for a shift in how this natural transition approaches, ensuring every woman gets the support she needs.

Adapting to change

Change is coming, albeit slowly. The UK’s Equality and Human Rights Commission recently advised that menopause symptoms could be considered a disability under the Equality Act, meaning employers could be sued for discrimination if they don’t make reasonable adjustments. While some argue that menopause shouldn’t be over-medicalized, it’s clear that more support is needed for the many women who struggle during this time.

For some, hormone replacement therapy (HRT), a healthy diet, and regular outdoor exercise can be lifelines. For others, lifestyle tweaks like prioritizing sleep, eating more regularly, and discovering yoga can make all the difference. The key is finding what works best, as every woman’s experience of menopause is unique.

Spot the signs

If any of these symptoms sound familiar, it could be your hormones:

• Feeling low or depressed
• Experiencing anxiety, irritability, or anger
• Struggling with brain fog or difficulty focusing
• Forgetting things more often
• Having trouble sleeping
• Losing confidence

When to see a doctor

If these symptoms affect your daily life, don’t hesitate to see your GP. They can help you navigate this transition and rule out other possible causes. Remember, you don’t have to go through this alone—support is available.

Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a healthcare provider before changing your health routine or treatment.

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A version of this article was first published in the July 2024 issue of Women&Home Magazine.