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

The symptoms, common at midlife, might include:

• Difficulty concentrating or focusing
• Confusion
• Poor memory
• Forgetfulness
• Not having the right words
• Losing your ‘train of thought’
• Slow thought processes.

Fortunately, experts believe these symptoms are temporary”.²

“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”.³

“Younger onset dementia is any kind of dementia that happens before age 65.

Dr Marita Long, Head of the Jean Hailes Women’s Brain Care Clinic, says there are noticeable differences between midlife brain fog and dementia.

“With brain fog, symptoms are usually temporary and get better over time, and they don’t stop you from living independently. With dementia, the symptoms are progressive and ultimately impact the person’s ability to maintain independence. Sometimes, you might notice changes in the person’s personality and the way they communicate and make decisions. Navigating social situations can also become more difficult”.⁴

“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”.⁵

“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”.⁶

“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”.⁷

“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 brain-friendly foods…
7. Manage chronic health problems…”.⁸

“If you’re worried about memory loss, make an appointment with your healthcare team. 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”.⁹