Understanding and Overcoming Brain Fog

Menopause is often associated with hot flushes and hormonal changes, but one symptom that can be particularly frustrating is brain fog—the feeling of forgetfulness, difficulty concentrating, and mental fatigue. If you’ve found yourself searching for a word mid-sentence or walking into a room only to forget why, you’re not alone.

Brain fog can affect work performance, confidence, and daily life, making even simple tasks feel overwhelming. While it may seem like a temporary nuisance, understanding its causes and solutions can help regain mental clarity and focus.

Why Does Menopause Cause Brain Fog?

Hormonal shifts, particularly the decline in oestrogen, play a significant role in cognitive function. Oestrogen helps regulate neurotransmitters like acetylcholine, which support memory and focus. As levels drop, so does mental sharpness, leading to symptoms such as:

• Trouble concentrating or staying focused

• Forgetfulness and misplaced items

• Difficulty finding the right words

• Mental fatigue, even after a good night's sleep

Other factors—such as stress, poor sleep, and lifestyle changes—can amplify these cognitive challenges, making daily tasks feel more overwhelming than usual.

Lisa Mosconi’s book, The Menopause Brain, explores how menopause affects brain function, explaining that the brain undergoes significant changes during this transition. She highlights that menopause is not just about reproductive health—it’s a neurological shift that can impact memory, mood, and cognitive processing.

Practical Tips to Combat Brain Fog

While menopause brain fog can be frustrating, several strategies can help restore mental clarity and boost cognitive function:

• Prioritise sleep – Poor sleep can worsen brain fog. Create a restful night-time routine, limit screen exposure before bed, and keep your bedroom cool to support better sleep quality.

• Eat brain-boosting foods – Omega-3 fatty acids, found in salmon, flaxseeds, and walnuts, support brain health. Antioxidants from berries, leafy greens, and nuts also help combat oxidative stress.

• Stay active – Regular exercise improves circulation and oxygen flow to the brain, enhancing memory and focus. Even short walks can make a difference.

• Use memory aids – Writing things down, setting reminders, and organising tasks in planners or apps can help keep things on track.

• Reduce stress – Deep breathing, mindfulness, and activities like yoga can lower cortisol levels, which interfere with concentration.

• Stay hydrated – Dehydration can lead to sluggish thinking, so ensure you’re drinking plenty of water throughout the day.

Sabina Brennan’s book, Beating Brain Fog, provides a structured 30-day plan to help improve cognitive function. She emphasises that brain fog is not just a symptom of menopause but can also be linked to lifestyle factors such as diet, stress, and sleep habits. Her approach focuses on small, manageable changes that can lead to noticeable improvements in mental clarity.

Can HRT Help with Brain Fog?

For some individuals, hormone replacement therapy (HRT) can be beneficial in managing cognitive symptoms by replenishing oestrogen levels. HRT can support brain function, improving memory, focus, and overall mental sharpness. However, it’s important to consult a healthcare professional to determine if HRT is the right choice based on personal health history and needs.

Lisa Mosconi’s research highlights that oestrogen plays a crucial role in brain health, and HRT may help mitigate some of the cognitive effects of menopause. However, she also stresses the importance of lifestyle interventions, such as diet and exercise, to support long-term brain function.

Conclusion

Menopause brain fog may feel challenging, but with lifestyle adjustments, cognitive strategies, and medical support, it’s possible to regain mental clarity and focus. By prioritising sleep, nutrition, movement, and stress management, you can navigate this transition with confidence.

For further reading, The Menopause Brain by Lisa Mosconi and Beating Brain Fog by Sabina Brennan offer valuable insights into brain health during menopause, providing science-backed strategies to improve cognitive function.