“Menopause brain fog is a group of symptoms that happens around the time of the menopause, including difficulty remembering words and numbers, disruptions in daily life (misplacing items like keys), trouble concentrating (absent mindedness, losing a train of thought, being more easily distracted), difficulty switching between tasks, forgetting the reason for doing something (like why you came into a room), and forgetting appointments and events”.³

“Brain fog is not a medical term, but most people agree that it’s perfect for describing some of the symptoms women experience during menopause.

The symptoms, common at midlife, might include forgetting names or struggling to concentrate, walking into a room only to wonder why you went in there in the first place. Fortunately, the experts believe they are temporary”.⁴

“With estrogen receptors located throughout the brain, estrogen certainly plays a direct role, but brain fog during menopause can be tied to a number of factors.

“Hormonal changes affect your sleep. If you don’t sleep well, your brain won’t function well,” Mosquera said. “There are many things that can cause brain fog, as well as improve it.”

Night sweats, anxiety, and sleep disruption all contribute to cognitive difficulties. For women with a history of depression, symptoms may get worse during this transition, which impacts mental sharpness even more. Sometimes, women are diagnosed with ADHD for the first time during perimenopause, as existing symptoms become exacerbated”.⁵

“Because similar symptoms may present during menopause and the early stages of Alzheimer’s disease (forgetfulness and word-finding difficulties) perimenopausal women can become concerned about dementia.

Women should be reassured that dementia that begins before age 65 – called young onset dementia – is not common (unless there is a family history of early-onset dementia). Forgetfulness and other cognitive difficulties during the menopausal transition are common and a normal part of menopause”.⁶

“Women who go through menopause at the natural age (after 45) and have no bothersome symptoms usually don’t need MHT. Some people believe MHT is a “fountain of youth”, but there’s little scientific evidence for that. It’s important to remember MHT is not recommended solely to prevent aging, memory loss, or dementia”.⁷

“Research on the benefits of hormone therapy (HT) for brain fog have yielded mixed results, with some recent studies suggesting that it may be tied to higher scores on cognitive function tests, while other studies have not found an improvement. That said, HT can act as a potential treatment for menopause symptoms as a whole, with brain fog just one of the symptoms that may improve, notes Dr. Gaither. It is important to talk to your doctor to determine if you are a candidate for HT, as contraindications include a history of stroke or blood clots, estrogen-sensitive cancer, or heart disease, among others”.⁸

“Heart health is brain health. Mosquera recommends six lifestyle factors that make a big impact:

• Eat a Mediterranean-style diet: Avoid ultra-processed foods and added sugar
• Exercise regularly: Combine both cardio and strength training
• Prioritize sleep: Sleep is central to everything, Mosquera said
• Reduce stress: Practice meditation or take time for yourself
• Participate in cognitive exercises and brain games: Keep your mind engaged
• Maintain social relationships: These create feelings of belonging and being loved and valued, as well as help reduce the risk of chronic disease and serious illness”.⁹

“For those looking to improve their brain fog, and soothe and sharpen their mind, Assoc Prof Gurvich suggests the following:

• Exercise is hugely beneficial
• Mindfulness and meditation can be helpful in reducing levels of anxiety and stress
• Boost your thinking skills through activities that challenge your brain in an enjoyable way. These might include learning a new language or a musical instrument or doing puzzles
• Avoid illicit substances, smoking, or drinking excessive amounts of alcohol
• Eat a Mediterranean diet. A diet rich in antioxidants is vital for brain health and the richest sources of these are found in brightly coloured vegetables and fruits – staples of the Mediterranean diet
• Use a diary or a list to help put some structure in place to reduce anxiety. Take notes, use calendars and reminders”.¹⁰

“Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help. Consider seven simple ways to sharpen your memory. And know when to get help for memory loss.

1. Be physically active every day…
2. Stay mentally active…
3. Spend time with others…
4. Stay organized…
5. Sleep well…
6. Eat a healthy diet…
7. Manage chronic health problems…”.¹¹

• “A healthy heart goes hand in hand with a healthy brain
• Get regular check-ups – obesity, high blood pressure and diabetes are harmful for brain health
• Watch your weight with a healthy BMI 18-25 and set a goal to your lower blood pressure to 120 mm Hg
• Cut down on starchy, fatty, sugary foods, and eat plenty of fruits and vegetables. A nutritious Mediterranean style diet is easy to follow
• Engage in regular physical activity – increased cardiovascular fitness decreases risk of dementia
• Break a sweat with a minimum of 150 minutes of moderate-intensity aerobic physical activity weekly
• A healthy life style includes getting enough sleep, and minimizing stress
• Stop smoking and drink in moderation
• Protect your head from injury and try to avoid second-hand tobacco smoke and air pollution
• Challenge and exercise your brain by learning new skills, reading and volunteering
• Stay connected – social engagement can boost your brain health
• Find ways to be part of your local community and share quality time with family and friends”.¹²

“If you’re worried about memory loss, make an appointment with your health care provider. If memory loss affects your ability to do your daily activities, if you notice your memory getting worse, or if a family member or friend is concerned about your memory loss, it’s particularly important to get help”.¹³