“Menopause brain fog is a group of symptoms
that happens around the time of the menopause, including
difficulty remembering words and numbers…”.1
Umbrella
What may the Menopause Memory Umbrella include?
Depending on the Source (DotS) this Umbrella may include:
- Brain Fog
- Cognition
- Cognitive Changes/Difficulties/Lapses
- Cognitive Function
- Concentration Changes/Difficulties/Lapses
- Disorientation
- Memory Changes/Difficulties/Lapses
- Mental Confusion
Cognitive Function
What is cognitive function?
DotS the definition of cognitive function may vary. The North American Menopause Society’s (NAMS) definition is:
“Cognitive function. Conscious intellectual activity (thinking, reasoning, remembering)”.2
Brain Fog
What is brain fog?
DotS the definition of brain fog may vary. On page one in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog?, published October 2022, the International Menopause Society’s (IMS) definition is:
In Feeling Foggy and Forgetful? What Is Midlife Brain Fog? the (Australian) Jean Hailes for Women’s Health (JH) explain:

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
Cause
What may cause menopause memory difficulties?
In Memory & Dementia: Menopause & Memory the JH note:
“Some studies have linked a chemical imbalance (a drop in oestrogen) with memory and verbal function changes at this stage of a woman’s life. However, there are many other potentially stressful issues happening at the same time that need to be considered. Coping with teenagers, ageing parents with health problems, work, hot flushes, disturbed sleep, lack of libido and the effects of that on your relationship. These are all part of the context of your life stage and can certainly affect your memory”.5
On page three in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? the IMS explain:
“These memory complaints may be caused by rising and falling hormones levels, especially estrogen, and by some menopause symptoms, like the hot flushes, sleep disturbances and mood changes. If you have moderate to severe hot flushes, especially at night, you may find your memory is affected”.6
Alzheimer’s Disease?
Is There A link With Alzheimer’s Disease?
In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: Is There A link With Alzheimer’s Disease? the authors explain:
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”.7
In Basics of Alzheimer’s Disease and Dementia: What Is Alzheimer’s Disease? the (United States) National Institute on Aging also note and elaborate on:
“In most people with the disease — those with the late-onset type — symptoms first appear in their mid-60s”.8
Hormone Therapy
Does hormone therapy have a clear benefit on cognitive function?
In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? the author’s note:
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”.9
On page two in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Role Does Menopausal Hormone Therapy Play In My Brain Health? the IMS explain:
Protect Your Brain
How can we protect our brain?
In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? the authors explain:
“Avoiding illicit drugs, prescription medication overuse, smoking and excessive alcohol may be protective. A diet that includes plant-based unprocessed foods (such as a Mediterranean diet), close social bonds and engagement, and a higher level of education have been broadly linked to better cognitive functioning during later life”.11
In The Fog of Menopause: Steps To Soothe and Sharpen Your Mind the JH elaborate on:
- 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”.12
In Memory Loss: 7 Tips To Improve Your Memory the (United States) Mayo Clinic elaborate on each of these 7 tips:

- Be physically active every day…
- Stay mentally active…
- Spend time with other…
- Stay organized…
- Sleep well…
- Eat a healthy diet…
- Manage chronic health problems…”.13
On page three in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: Twelve Ways To Protect Your Brain the IMS explain:
- “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”.14
World Menopause Day 2022
What was the IMS’s theme for WMD 2022?
In World Menopause Day 2022 the IMS announced:
Videos and Podcasts
What were the IMS’s Videos and Podcasts for WMD 2022?
In Videos and Podcasts the IMS include:
Health Care Provider
What if I am concerned about my memory?
If you are concerned about your memory, it may be in your best interest to choose to talk to your health care provider about this. The Mayo Clinic note:
Health Topics A-Z
Where may I find Health Topics A-Z related to Menopause Memory?
In Health Topics A-Z you may find:
Links
Where may I find Links related to Menopause Memory?
Your Country may have Links similar to:
Links
This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.New or Updated
- Feeling Foggy and Forgetful?
- Mayo Clinic Minute: Does Menopause Cause Brain Fog? [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Q and A: Foods To Help Maximize Your Memory
- Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
- Mosconi: ‘Menopause Is A Neurologically Active State’ [18 November 2023]
- Young Onset Dementia: Perimenopause and Menopause
- 4 Ways To Improve Focus and Memory
- 7 Habits Make for A Healthy Heart – and Brain, Too
- Ask Early Menopause [+ Video: What Is Early Menopause?]
- Associations Between Pituitary-Ovarian Hormones and Cognition In Recently Menopausal Women Independent of Type of Hormone Therapy
- BMS TV: Menopause Explained
- Boost Your Brain Health With A Rainbow Diet
- Brain Health and Fish
- Brain-Building: How To Grow Your Cognitive Reserve
- ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears
- Can Flavonoids Help Fend off Forgetfulness?
- Cardiovascular Risks May Be Worse for Thinking, Memory Skills In Middle-Aged Women
- Cognitive Health: Memory, Forgetfulness, and Aging: What’s Normal and What’s Not?
- Cognitive Effects of Long-Term Cannabis Use In Midlife
- Complaints of Reduced Cognitive Functioning During Perimenopause: A Cross-Sectional Analysis of the Japan Nurses’ Health Study
- Deciding About Hormone Therapy Use
- Does HRT Prevent Dementia? Or Cause It? Women’s Health Experts PROF Annice Mukherjee and Prof Joyce Harper Have Studied ALL the Research To Cut Through the Hype and Give the Definitive Answer
- Don’t Believe the Hype. Menopausal Women Don’t All Need To Check – or Increase – Their Testosterone Levels
- Dr. Louise Newson Breaks Down The Menopause & Lisa Snowdon Shares Her Experience | This Morning
- Feeling Foggy and Forgetful?
- Find A Menopause Practitioner [United States and Other]
- Find An AMS Doctor [Australasian Menopause Society i.e. Australia and New Zealand]
- Find Your Nearest BMS Menopause Specialist [British Menopause Society]
- Foods Linked To Better Brainpower
- Four Studies Explore Women’s Brain and Heart Health During Midlife
- Healthy Body, Healthier Brain
- High Blood Pressure Speeds Cognitive Decline for Middle-Aged and Older Adults
- Hormone Links Exercise With Cognitive Benefits
- Hot Flashes, Anxiety and Menopause: What’s the Connection?
- Hot Flushes, Night Sweats, Brain Fog? Here’s What We Know About Phytoestrogens for Menopausal Symptoms
- How Exercise Protects Your Brain’s Health
- How Menopause Affects the Brain | Lisa Mosconi
- I Forgot To Ask the Doctor – E9: The Menopause: Can Every Woman That Wants It Have HRT?
- I am 53 years old and losing my memory. My last menstrual period was two years ago. In those two years, my memory has gotten terrible. Is this related to loss of hormones?
- Is Cognitive Performance of Women Sensitive To the Severity of Menopausal Symptoms? [+ Video Summary]
- Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause
- Keeping Your Brain Sharp Isn’t About Working More Puzzles
- Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms [+ Video: Talking Menopause With Your GP]
- Loss of Executive Function With Aging Can Make Learning New Skills Hard
- Maximize Memory Function With A Nutrient-Rich Diet
- Mayo Clinic Minute: Can the MIND Diet Improve Brain Health? [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Minute: Does Menopause Cause Brain Fog? [+ Video]
- Mayo Clinic Q and A: Perimenopause Transitions and Concerns
- Memory
- Memory Loss In Women – Is It Age or Menopause?
- Menopausal Hormone Therapy and the Mind: The Role of Hormone Replacement In the Prevention and Treatment of Cognitive Decline, Dementia, and Cognitive Dysfunction of Depression
- Menopause
- Menopause
- Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
- Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
- Menopause Mindfulness: Living Your Best Work-Life Through the Menopause Transition
- Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
- Menopause Preparedness Toolkit Video Series: Common Conditions Associated with Menopause and Midlife
- Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
- Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
- Menopause Preparedness Toolkit: A Woman’s Empowerment Guide
Menopause Symptoms: Mayo Clinic Expert Outlines Hormone and Nonhormonal Therapies
- Menopause Treatments: What Works, What Doesn’t
- Menopause: HRT’s Brain-Protecting Effect May Be Overstated
- Menopause and Brain Health: Hormonal Changes Are Only Part of the Story
- Menopause and Brain Fog: What’s the Link?
- Menopause and Memory: Know the Facts
- Menopause and Mental Health
- Menopause, Perimenopause, Hormone Therapy and Other Treatments With Madelyn Butler, MD [Podcast]
- Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
- Mood and the Menopause
- Mosconi: ‘Menopause Is A Neurologically Active State’
- National Center for Complementary and Integrative Health: Dietary Supplements and Cognitive Function, Dementia, and Alzheimer’s Disease
- National Center for Complementary and Integrative Health: Ginkgo
- Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
- Oestrogen and Cognition In the Perimenopause and Menopause
- Perimenopause
- Perimenopause
- Perimenopause and Menopause Symptom Checklist
- Physical Activity Boosts Brain Health
- Probiotics May Help Boost Mood and Cognitive Function
- Strategies for Busting Up Brain Fog
- Systematic Review and Narrative Synthesis of Cognition In Perimenopause: The Role of Risk Factors and Menopausal Symptoms
- The Best Foods To Eat for Better Memory and Brain Health
- The Brain and Memory: Understanding How the Brain Thinks
- The Fog of Menopause
- The Gut Brain Connection
- The Importance of Sleep Quality for Cognitive Health Throughout the Stages of Menopause
- The Memory Changes of Menopause
- The Relation Between Sex, Menopause, and White Matter Hyperintensities: The Rhineland Study
- The Truth About Menopause Supplements | Dr Sarah Berry
- Tips To Help Manage Menopause Symptoms
- Using Natural Therapies In the Menopause Transition – Webinar
- Video Series-2022: Perimenopause, Signs, Symptoms, and Solutions
- Video Series-2023: NAMS 2023 Nonhormone Therapies Position Statement for Bothersome Menopause Symptoms
- Video Series-2023: New FDA-Approved Nonhormone Option for the Treatment of Hot Flashes
- Video Series-2023: Racial and Ethnic Differences in the Menopause Experience
- Videos and Podcasts: Videos – Interviews: A Simple Approach To Menopause: The Menopause Quick Six (www.MQ6.ca)
- Videos and Podcasts: Videos – Interviews: How To Protect Your Brain Health At Menopause and Beyond
- Videos and Podcasts: Videos – Interviews: What Women Should Know About Menopause and Brain Fog
- What Doctors Wish Patients Knew About Menopause
- What Everyone Should Know About Menopause Symptoms
- Why Didn’t Anyone Tell Me This? Episode 3: Dr Annice Mukherjee: Your Essential Menopause Toolkit
- World Menopause Day 2022
- World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause [Multiply Languages]
- Young Onset Dementia: Perimenopause and Menopause
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? 2022: 1. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- Menopause Glossary: C – Cognitive Function. North American Menopause Society https://www.menopause.org/for-women/menopause-glossary#C Accessed: 18 September 2023
- World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? 2022: 1. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- Feeling Foggy and Forgetful? What Is Midlife Brain Fog? September 2023. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/mental-emotional-health/memory-dementia Accessed: 18 September 2023
- Memory & Dementia: Menopause & Memory. 26 August 2023. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/mental-emotional-health/memory-dementia Accessed: 18 September 2023
- World Menopause Day: Patient Information Leaflet – Brain Fog and Memory Difficulties in Menopause: What Is Menopausal Brain Fog? 2022: 2. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: Is There A Link With Alzheimer’s Disease? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 18 September 2023
- Basics of Alzheimer’s Disease and Dementia: What Is Alzheimer’s Disease? Content Reviewed: 08 July 2021. National Institute on Aging https://www.nia.nih.gov/health/what-alzheimers-disease Accessed: 18 September 2023
- Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 18 September 2023
- World Menopause Day: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Role Does Menopausal Hormone Therapy Play In My Brain Health? 2022: 2. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 18 September 2023
- The Fog of Menopause: Steps To Sooth and Sharpen Your Mind. 13 December 2021. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/news/the-fog-of-menopause Accessed: 18 September 2023
- Healthy Aging – Memory Loss: 7 Tips To Improve Your Memory. 05 January 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518 Accessed: 18 September 2023
- World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: Twelve Ways To Protect Your Brain. 2022: 3. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- World Menopause Day 2022. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 18 September 2023
- Healthy Aging: – Memory Loss: 7 Tips To Improve Your Memory: When To Get Help for Memory Loss. 05 January 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518 Accessed: 18 September 2023