“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

“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

“Although fluctuations and an eventual decline in estrogen play a role in cognitive difficulties, the use of hormone therapy does not appear to have a clear benefit on cognitive function (but evidence remains limited).

More research is needed to determine whether lifestyle factors can help menopausal brain fog. We do know exercise can improve cognition during midlife, mindfulness and meditation may be helpful”.⁸

“Menopausal hormone therapy (MHT) is the most effective way to treat menopausal symptoms. Treating menopausal symptoms with MHT may improve your brain fog. You may be concerned that if you are using MHT to help alleviate hot flushes you may increase your risk for dementia. However, research has shown us that if you are healthy and start your MHT early in menopause it appears to be safe for cognition. And, if you are using estrogen therapy alone it seems to be safe even in late menopause for cognitive function. MHT may help your memory problems but is not recommended at any age to treat memory difficulties or prevent cognitive decline or dementia. Treatment with estrogen therapy is advised if you have had an early menopause, or your ovaries have been removed causing a surgical menopause. Discuss the risks and benefits with your healthcare practitioner”.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”.¹¹

“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…”.¹²

• “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”.¹³

“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”.¹⁴