If you find yourself wandering into a room and forgetting why, misplacing items, or struggling to string together the words you once had at the drop of a hat, you may be one of the many women encountering “brain fog” during the menopause transition.
Research suggests that around 62% of peri- and post-menopausal women report cognitive difficulties – including memory lapses, trouble concentrating and word-finding issues, which are commonly grouped under the term brain fog.
These changes are often driven by falling oestrogen levels, disrupted sleep and mounting stress, but the good news is that there are steps you can take.
What is brain fog and why does it happen?
Brain fog isn’t an official medical diagnosis, but it is increasingly recognised as a real and common symptom during the menopausal transition.
Women describe it as a feeling of mental sluggishness, forgetfulness, an inability to focus, or simply not being as sharp as they used to be.
The hormonal root
Oestrogen plays a key role in brain health; it supports neurotransmitter systems, shields brain cells and, promotes efficient glucose metabolism in the brain.
As oestrogen levels decline during perimenopause and post-menopause, these protective mechanisms weaken, and cognitive changes may follow.
Areas of cognitive change
Scientific reviews reveal that women in the menopausal transition often show reduced performance in tasks involving verbal memory, attention, processing speed and executive function (the brain’s control centre for multitasking and planning).
Sleep, stress and menopausal symptoms
Other major contributors to brain fog include poor sleep (often due to night sweats and insomnia), elevated stress and mood changes, and chronic symptoms such as hot flashes and anxiety.
These factors can aggravate the cognitive changes. For example, sleep disruption alone has been linked to reduced concentration and memory performance.
Is this something to worry about?
While brain fog can be unsettling, especially if you worry it might be the start of dementia – specialists say the picture is less alarming than it seems.
Many women’s cognitive difficulties are temporary and improve some years after menopause.
That said, because hormonal decline and ageing overlap, and other health issues may contribute (such as hypertension or iron deficiency), it’s important to stay vigilant.
For example, a recent study found that lower iron levels during the menopausal transition were linked to poorer performance in memory and attention tasks.
What women can do about it
Here are several strategies that are gaining traction for helping manage menopausal brain fog:
- Prioritise high-quality sleep: minimise caffeine after lunch, establish a regular bedtime, and keep the bedroom cool and dark to combat night sweats.
- Stay physically active: regular exercise boosts brain health, supports better mood and sleep, and may help counter the effects of declining hormones.
- Challenge your brain: learn a new skill, switch your routine, play memory-games or puzzles as these stimulate new neural connections and may offset the feeling of mental slowdown.
- Use organisational aids: lists, reminders, calendars and sticky notes help reduce the burden of memory lapses and build confidence.
- Review your diet & health: adopt a brain-friendly diet (think colourful vegetables, berries, nuts, lean proteins), check for and correct deficiencies such as iron, and manage cardiovascular risk factors (blood pressure, cholesterol) which influence cognitive health.
- Consider hormone therapy (HRT) and speak to your doctor: While HRT is not prescribed solely for brain fog, in some women under guidance it may help relieve multiple menopausal symptoms and cognitive changes may improve with time.
For the women navigating perimenopause or post-menopause, the takeaway is simple: if you’re experiencing lapses in memory, difficulty focusing or what feels like “cotton wool” in your brain, you’re far from alone and you’re not losing your mind.
Lifestyle
