Menopause is usually associated with women in their late 40s or 50s, but recent studies indicate that some women may begin experiencing early symptoms of this phase as early as their thirties. Brain fog is one of the most prominent hidden symptoms that many women go through without fully realizing its causes or its link to hormonal changes, according to Times Now.

A study conducted in the United Kingdom revealed that the average age of women who started experiencing brain fog was thirty-seven, although some cases were recorded as early as thirty, highlighting the need for early attention to these signs.

Brain fog, also known as mental fog, is not a disease itself but a set of symptoms that lead to impaired cognitive abilities, difficulty thinking clearly, concentrating, or remembering.

Some women describe this condition as trying to think through a thick fog, or as one participant in the study put it, “like trying to start a motorcycle that won’t turn over,” referring to slow brain function and distracted attention.

The study explained that more than one-third of the participating women felt that brain fog affected their work patterns and professional performance, while nearly half said the hardest part was the inability to express what they feel, making it difficult for friends or colleagues to understand their mental and emotional state.

Brain fog during premenopause or menopause is attributed to decreased estrogen levels, the hormone responsible for regulating many body functions, including the menstrual cycle and mood. The decline in this hormone disrupts energy production within brain cells, affecting neurotransmitters such as serotonin and dopamine, which are responsible for mood, focus, and memory.

Experts confirm that physical changes accompanying menopause, such as poor sleep, night sweats, and mood swings, increase difficulty concentrating and deepen the brain fog problem, as the brain struggles to process new information due to ongoing fatigue.

The study mentioned that women often suffer from brain fog for periods ranging from four years to more than two decades in some cases. Many participants described this feeling as “temporary brain storage” or “slow loading of thoughts like a weak internet connection,” referring to mental slowness and difficulty recalling information or focusing during daily tasks.

This condition directly affects professional and social performance, with a significant number of women reporting a clear decline in productivity at work, constant mental fatigue, and difficulty communicating effectively with others.

Although there is no specific treatment for brain fog, experts offer a range of tips to help alleviate symptoms and enhance brain performance, including:

• Improving sleep quality by maintaining a regular sleep schedule and avoiding screens before bedtime.
• Eating a balanced diet rich in fresh vegetables, fruits, and healthy proteins.
• Engaging in physical activity for 30 minutes daily to stimulate blood circulation in the brain.
• Writing down important information to avoid forgetfulness and reduce mental pressure.
• Taking short breaks during work to help regain focus.

Doctors say lifestyle adjustments are the first step toward improving symptoms, including following a healthy diet, exercising regularly, and managing stress through meditation or relaxing activities. Medical options such as hormone replacement therapy, aimed at compensating for estrogen deficiency, are also available alongside prescribed medications to treat specific symptoms like hot flashes or mood disorders.

However, doctors emphasize the importance of consulting a specialist before starting any treatment to determine the appropriate plan according to each woman’s health condition, especially since treatment response varies from person to person.