Key Takeaways
- Brain fog is a common but temporary symptom of menopause, causing forgetfulness, difficulty concentrating and mental fatigue.
- Hormonal changes, especially declining estrogen levels, possibly play a major role, affecting memory and cognitive function.
- Poor sleep, mood changes and stress can worsen brain fog, making it important to address sleep quality and emotional well-being.
- Lifestyle changes like a balanced diet, regular exercise and brain-stimulating activities can help improve mental clarity.
- Seeking professional help is recommended if symptoms interfere with daily life, worsen over time or resemble more serious cognitive decline.
We all know the common symptoms of menopause—hot flashes, mood swings, loss of bladder control, irregular periods and thinning hair. However, there is a less-discussed yet equally disruptive symptom that affects nearly two-thirds of menopausal women: brain fog.
You walk into a room only to forget why you’re there. You read the same sentence over and over again, but nothing seems to click. When you tell a story, you struggle to recall a name you know you should know.
This might just seem like another sign of getting older. But for some, these lapses can feel more alarming. Could it be something more serious? Is this just menopause, a severe memory loss or is it an early sign of Alzheimer’s or dementia?
The uncertainty can be unsettling, especially if you’ve never taken a menopause test. But the good news is, brain fog during menopause is usually temporary and manageable. Take a closer look at why this happens, how it differs from serious cognitive decline and what you can do to clear the fog.
Getting Started: What Is Brain Fog?
Also called mental fog, brain fog is a collection of symptoms that impair cognitive function, making it harder to think clearly, focus, concentrate, remember and stay attentive. As the name suggests, it creates a mental haze that can interfere with everyday tasks such as following conversations, processing instructions or recalling steps in a task.
Common Cognitive Symptoms
Brain fog can vary from person to person, but common experiences include:
- Feeling confused or disoriented
- Experiencing mental and physical fatigue
- Forgetting things easily
- Losing your train of thought mid-conversation
- Feeling mentally drained or exhausted
- Having difficulty finding the right words
- Slower thinking and reaction times
Although brain fog is not a medical condition, it can be incredibly disruptive. This can be especially true when you need to be at your best in demanding situations at work or home.
What Causes Brain Fog During Menopause?
According to a study published in the National Library of Medicine, women going through early menopause often experience cognitive decline in learning ability. Another study also found that a significant number of women have difficulties with short-term memory and concentration during the menopausal transition.
Medical professionals are still uncertain about the exact mechanisms behind menopause-related cognitive changes. However, here are some possible explanations for why brain fog occurs during this stage of life:
Hormonal Fluctuations
Research suggests that oestrogen, a female hormone, supports cognitive functions like thinking and memory by influencing key brain areas like the prefrontal cortex and hippocampus. It stimulates brain activity by promoting cell growth, helping existing cells form new connections and keeping neurons firing.
The drop in oestrogen during midlife creates a sudden deprivation state throughout the body, including the brain. When it declines during perimenopause and menopause, various cognitive symptoms can arise. This includes memory lapses, difficulty concentrating, trouble finding words, losing your train of thought and increased confusion.
Sleep Disturbances
Sleep disturbances are among the most common complaints during menopause, with many women experiencing insomnia, fragmented sleep and early morning awakenings.
While night sweats are often blamed for these disruptions, research suggests that increased wakefulness occurs first, making menopausal women more aware of and sensitive to hot flashes that might otherwise go unnoticed during sleep. This shift in sleep architecture can lead to a frustrating cycle of poor rest, daytime fatigue and brain fog.
Keep in mind that quality sleep is crucial for cognitive function, as it helps the brain consolidate memories, eliminate toxins and recharge for the day ahead. When sleep is disrupted, cognitive performance suffers.
Mood Changes
A 2018 study indicated that menopausal women may have an increased risk of developing major depressive disorder (MDD). While the exact reasons for increased depression during perimenopause remain unclear, researchers state that multiple factors may play a role.
This includes hormonal fluctuations and psychosocial factors. Negative perceptions of ageing or menopause, stressful symptoms, lack of support and societal pressures related to gender roles, caregiving and cultural norms can all affect mental health during this transition.
One theory linking depression and brain fog suggests that depression alters neural networks in key brain regions. Research indicates depression can affect the hippocampus (memory recall), the amygdala (decision-making) and the basal ganglia (working memory). These depression-related changes in these brain areas may contribute to the experience of brain fog.
Natural Remedies For Menopausal Brain Fog
While there is no permanent cure to make brain fog go away entirely, there are ways to significantly improve it. As hormonal fluctuations impact cognitive function during menopause, managing this symptom becomes crucial for maintaining mental clarity and everyday productivity.
With the right approach, you can alleviate the effects of brain fog and regain focus. Here are several remedies to consider for improving brain fog during menopause:
Mindfulness & Cognitive Behavioural Therapy
Cognitive behavioural therapy (CBT) is a widely used and researched form of talk therapy. Mental health professionals use it to treat mental health conditions and emotional concerns by helping people identify and change unhelpful thought patterns, behaviours and core beliefs.
Incorporating mindfulness techniques into your routine can also be beneficial. Practices like meditation, deep breathing or guided relaxation can help calm the mind and reduce stress, both of which are common triggers for brain fog.
In fact, a 2024 study by UCL researchers found that mindfulness-based interventions (MBI) and CBT could effectively address mood symptoms, memory and concentration issues related to menopause.
CBT-based interventions educated women on menopause-related psychological symptoms and included cognitive strategies, relaxation and symptom tracking. MBI-based therapies focus on mindfulness, encouraging a present-focused, non-judgmental approach to symptoms.
The results showed that CBT and MBI significantly reduced anxiety and depression in women compared to other or no treatments, leading to small to medium improvements in daily life.
Remember that while CBT and mindfulness can be helpful tools, it’s crucial to consult a licensed therapist to receive personalised guidance and treatment.
A Balanced Diet
What you eat can directly affect brain function and cognitive clarity. A nutrient-rich diet supports the brain’s health and may help mitigate brain fog.
- Omega-3 Fatty Acids: Found in fatty fish like salmon and in flaxseeds, chia seeds and walnuts, omega-3s are known for their anti-inflammatory properties and their role in promoting brain health and cognitive function.
- B Vitamins: Vitamins B6, B9 (folic acid) and B12 are crucial for brain health and are involved in the production of neurotransmitters. Consider adding more leafy greens, eggs and legumes to your diet for these vitamins.
- Antioxidants: Foods rich in antioxidants, such as berries, leafy greens and nuts, help protect the brain from oxidative stress, which may contribute to cognitive decline.
- Magnesium: A magnesium deficiency can exacerbate symptoms of brain fog. Incorporating magnesium-rich foods like spinach, almonds and pumpkin seeds into your diet may help.
Additionally, hydration is key. Dehydration can worsen brain fog, so drink plenty of water throughout the day.
You can also benefit from targeted supplementation. Consult with your doctor or a registered dietitian to find the best supplements for menopausal brain fog to avoid potential interactions with other medications or supplements you’re taking.
Physical Exercise
Exercise not only benefits your physical health but also has a positive impact on brain function. Regular physical activity increases blood flow to the brain, boosts mood and stimulates the release of endorphins, which can help counteract the mental fatigue associated with brain fog.
To combat brain fog, consider higher-intensity exercise that raises your heart rate to at least 60% of your age-appropriate maximum. Don’t forget to check with your doctor first if you have any health concerns.
Warm up for 5-10 minutes with light cardio and mobility exercises, and finish with mobility work and stretching to cool down. Here are some high-intensity exercises you can try:
Squat Jumps
Perform squat jumps by starting with feet hip-width apart. Squat down until your hips are at or below your knees, keeping your arms bent. Jump explosively upward, raising your arms overhead.
Land softly on the balls of your feet, bending your arms to absorb the impact and use the momentum for the next jump. Begin with 5-10 repetitions, resting for 30 seconds between sets and gradually increase to 20 repetitions for three sets.
Sprint intervals (SIT)
Push yourself as hard as possible for 15-30 seconds on a bike, assault bike, rowing machine, elliptical or while running. Follow this with a slow recovery for 1-2 minutes. Repeat this cycle 4 times, gradually working up to 10 repetitions.
Mountain Climbers
Begin in a plank position, hands shoulder-width apart, back flat, shoulders over wrists. Tighten your abdominal muscles to engage your core. Bring your right knee diagonally towards your chest. Return to the plank position. Repeat with your left knee, alternating legs quickly for 30 seconds.
Brain Exercise
Just as physical activity strengthens the body, mental exercises can keep the brain sharp and reduce the effects of brain fog. During menopause, when cognitive function can be affected, it’s especially important to engage in activities that challenge and stimulate the brain.
Try incorporating the following brain exercises into your routine:
- Crossword puzzles, Sudoku or memory games help improve focus and problem-solving skills. These activities engage different areas of the brain, promoting neuroplasticity (the brain’s ability to adapt and form new neural connections).
- Taking up a new hobby or learning something new, whether it’s a language, musical instrument or even cooking, gives your brain a good workout and can improve cognitive flexibility.
- Regular reading and journaling can help keep your mind engaged and boost your memory retention. Even keeping a daily gratitude journal can improve mental clarity over time.
Quality Sleep
Lack of sleep can raise your risk of experiencing difficulty with thinking. And for many menopausal women, sleep can be hard to come by. Hot flashes, night sweats and frequent awakenings during the night can disrupt sleep patterns, leaving you feeling fatigued the next day. This lack of restorative sleep can significantly affect your cognitive function and make brain fog worse.
Fortunately, you can improve your sleep hygiene using these methods:
- Create a relaxing bedtime routine, such as a warm bath or reading a book, to signal to your body that it’s time to wind down.
- Limit screen time in the hour before sleep, as the blue light emitted by phones and computers can interfere with melatonin production, a hormone that regulates sleep.
- Create a sleep-friendly environment. Keep your bedroom cool and comfortable. Invest in breathable sheets and wear light clothing to help manage hot flashes.
- Limit caffeine and alcohol. Both can interfere with your ability to fall asleep and stay asleep, so it’s best to avoid them in the hours leading up to bedtime.
If sleep disturbances persist, consider consulting with a healthcare provider to address potential underlying issues, such as sleep apnea or insomnia.
When to Seek Professional Help
Brain fog during menopause can be a frightening experience. It’s natural to worry about cognitive decline, especially since women are at a higher risk of developing dementia over their lifetime. In fact, women are twice as likely as men to develop Alzheimer’s disease, the most common form of dementia.
However, it’s important to remember that while brain fog may resemble cognitive decline, it is typically a temporary symptom of menopause and not a sign of something more serious.
That said, if you find that your brain fog during menopause interferes with your daily life or if you experience other troubling symptoms, seek professional help. A doctor can also advise on the appropriateness of a menopause test.
If you notice the following signs, it may be time to talk to a doctor:
- Difficulty with familiar tasks, such as cooking a meal or managing finances
- Perceiving things that are not present or hallucinations
- Drastic personality changes or inappropriate behaviour
- Difficulty with coordination and movement control
- Disorientation or confusion about time and place
- Progressive cognitive decline over months or years
However, women can take comfort in knowing that dementia at midlife is extremely rare unless there is a family history of early-onset Alzheimer’s disease.
Final Thoughts
Menopause brings a lot of changes, and brain fog can be one of the most frustrating. It can be heartbreaking to realise that your memory isn’t as sharp as it once was, or that it takes everything in you to focus on a task.
But if you’re going through menopause, know that you are not alone—brain fog is a common symptom, not a sign that you’re losing yourself.
The good news is that these cognitive lapses are usually temporary. By prioritising sleep, staying active, nourishing your brain with the right foods and keeping your mind engaged, you can regain clarity and feel more like yourself again.
Reaching out to a healthcare professional for guidance is always a good idea. They can help rule out other underlying conditions and suggest personalised strategies to support your cognitive health.
At Prologue Wellness, we understand the unique health concerns that women face, especially during menopause.
We offer women’s health screenings designed to address gender-specific concerns and provide the support you need during this transition. From hormonal assessments to cognitive health evaluations and menopause tests, our screenings help identify potential issues early, giving you the tools to manage symptoms.
Menopause is a transition, not an endpoint. While it may come with challenges, it also offers an opportunity to care for yourself in new ways—mind, body and brain. Contact us now and get the right support every step of the way.
FAQs
How long does brain fog last in menopause?
Brain fog during menopause varies from person to person, but it typically lasts a few months to several years. Many women notice cognitive issues like forgetfulness and difficulty concentrating during perimenopause, when hormone levels fluctuate the most.
How can menopause affect your mental health?
Menopause can have a significant impact on mental health due to hormonal changes, particularly declining estrogen levels. This can lead to mood swings, anxiety, depression, irritability and increased stress sensitivity. Many women also struggle with sleep disturbances and fatigue, which can further affect emotional well-being.
Does your brain go back to normal after menopause?
For most women, yes. While some may notice lasting cognitive changes, the majority regain their usual brain function once menopause has passed.
