If you’re going through perimenopause or menopause, you might notice that your brain feels different lately. Maybe you keep forgetting where you left your keys. Perhaps you struggle to find the right word when talking to a friend. Maybe you feel more forgetful or foggy headed than you used to.
Don’t worry: You aren’t losing your mind. Many women notice menopause brain changes. It can be surprising and sometimes scary, but with the right steps you can stay strong, sharp and feel like yourself again.
We spoke with Shaida Molloy, MD, a Banner - University Medicine gynecologist, about how menopause affects the brain, why it happens and how you can protect your memory and focus.
What is menopause brain fog?
Menopause doesn’t just bring hot flashes and night sweats. It can also affect how your brain works. Brain fog is a term many women use to describe how they feel during menopause.
You might feel:
- Forgetful
- Distracted
- Slower at solving problems
- Tired
- Moody
“During menopause, women often notice problems with memory, concentration and even language,” Dr. Molloy said. “It can be very frustrating, but it’s important to know this can be part of the transition and is usually transient."
Brain fog doesn’t mean you are getting dementia. It doesn’t mean something is wrong with you. It is part of how your body adjusts to changes in your hormones.
Why does menopause affect the brain?
Your brain and your hormones are closely connected. Before menopause, your ovaries produce estrogen.
Estrogen does more than control your menstrual cycle (periods). It also helps keep your brain healthy. “The brain has estrogen receptors, concentrated in the hippocampus, which controls memory, thinking and learning,” Dr. Molloy said.
Estrogen helps the brain in many ways, including:
- Boosting memory and learning
- Helping neurons (brain cells) communicate with each other
- Protecting brain cells from free radicals and DNA damage
- Improving overall brain cell function
In short, estrogen keeps your brain sharp. When estrogen levels fall, it can change how your brain works.
This affects important chemicals like:
- Serotonin helps you feel happy and calm. Low levels can cause irritability, anxiety and sleep problems.
- Dopamine controls motivation and focus. Low dopamine can leave you feeling sluggish, distracted and less joyful.
- Norepinephrine manages your stress response. Imbalances can lead to panic attacks, higher blood pressure and feeling on edge.
That’s why menopause can feel like a rollercoaster — in both your body and your mind. Along with brain fog, you might notice changes like memory problems, trouble concentrating, mood swings, anxiety and depression.
How long does menopause brain fog last?
Every woman’s experience is different. Some women may notice brain fog during perimenopause (the years leading up to menopause). Others might feel it more strongly after their periods stop.
Lifestyle factors like stress, poor quality sleep or underlying conditions like thyroid problems can make brain fog worse.
“It is usually temporary,” Dr. Molloy said. “As the brain adjusts to lower estrogen levels, these and other menopausal symptoms typically improve.”
How to clear the fog: Tips for menopause brain fog
You can’t control the fact that your hormones are changing, but you can take steps to protect and support your brain. Here’s how:
1. Prioritize sleep
Sleep problems are common during menopause. Hot flashes and night sweats can make getting a good night’s rest hard.
Research has shown that avoiding sleep disturbances helps protect against cognitive decline. If you struggle with sleep, talk to your health care provider. Treating sleep problems can improve memory, focus and energy levels.
2. Move your body
Exercise is good for more than your heart and waistline. It also helps your brain.
A large review of studies found that physical activity lowers the risk of dementia. Moving your body boosts blood flow to your brain, helps you sleep better and lifts your mood.
3. Feed your brain
While no single food will cure brain fog, a healthy diet can help protect your brain.
“Diets full of mostly plant-based, unprocessed or minimally processed food and nutrients have been found to support cognitive function,” Dr. Molloy said. “Vegetables, extra virgin olive oil, berries, fruits and nuts are considered neuroprotective.”
Staying hydrated is equally important. Sometimes, brain fog is simply a sign you need more water.
4. Stay socially connected
Spending time with family and friends and having strong relationships helps lower the risk of memory problems. Even small interactions, like chatting with a neighbor or calling a friend, can boost brain health.
5. Stay Organized
Brain fog can make it easy to forget appointments or misplace your keys. Create home bases for things like keys and glasses. Use planners, apps, sticky notes or alarms to help you stay on track. Breaking tasks into smaller steps can also make big projects feel more manageable.
6. Practice Mindfulness
Mindfulness activities, like meditation or deep breathing, can sharpen your attention and calm mental chatter. Even five minutes a day can help ground you and improve your clarity over time.
7. Keep learning
Keep your brain sharp through activities that challenge your brain in an enjoyable way, like puzzles and brain games such as Sudoku and crossword puzzles. Read books or take an online course. It’s never too late to grow your brain power.
8. Manage stress in healthy ways
Chronic stress hurts the brain. During menopause, life stress often piles up in the forms of work, aging parents, teenagers and personal health changes. Stress makes brain fog worse.
Find small ways to build calm into your life:
- Practice deep breathing
- Try mindfulness or meditation apps
- Spend time outside
- Take breaks when you need them
9. Consider magnesium and vitamin D
Some studies suggest magnesium may help support memory and thinking skills, especially when paired with enough vitamin D.
"Findings in an analysis of the US National Health and Nutrition Examination Survey show that sufficient magnesium levels may help older adults think more clearly, especially if they also have enough vitamin D," Dr. Molloy said.
10. Be kind to yourself
It’s easy to get frustrated when you can’t find the right word or forget why you walked into a room. Remember, menopause brain fog is common and temporary. Give yourself grace and humor through the process.
When should I talk to my provider?
Brain fog and memory issues are usually normal during menopause. But sometimes, it’s a good idea to talk to your health care provider.
If memory problems affect your daily life — or if they seem to be getting worse — it’s important to get support. Sometimes other issues like thyroid problems, depression or even vitamin deficiencies can cause memory changes.
Hormone replacement therapy (HRT) may help some women manage menopause and hormone therapy symptoms, but it’s not the right choice for everyone. Dr. Molloy said that studies show mixed results.
“Some data suggests benefit, while other studies suggest no benefit or even harm,” she said. “For example, a large study called the Nurses' Health Study looked at over 13,000 women aged 70 and older. It found no difference in brain function between women who used HRT and those who didn’t.”
Still, for some women, hormone therapy improves sleep and overall quality of life, which can help indirectly support cognitive function. Your provider can help you weigh the risks and benefits.
Read more about the pros and cons of HRT.
Takeaway
Many women going through perimenopause and menopause feel just like you. You aren’t alone — and certainly not losing your mind. These changes are a part of a natural process your body is going through.
By taking proactive steps, you can protect your brain and feel like yourself again. If you need extra help, talk to your health care provider or a Banner Health specialist.
