Menopause Brain Fog: Is It Real? And What Can You Do About It?

Forgotten someone's name even though you've known them for years?

Started telling a story and suddenly lost your train of thought?

Opened your computer to do something and then wondered what on earth you were supposed to be doing?

If this sounds familiar, you may be experiencing what many women call menopause brain fog.

And yes, it's real.

Brain fog is a common experience during the menopause transition. It can be frustrating, unsettling and sometimes downright upsetting. There were times during my own menopause journey when I wondered, “What is happening to my brain?”

The good news is that experiencing some changes in memory, concentration or mental clarity during perimenopause doesn't necessarily mean that something is seriously wrong.

But it is worth understanding what may be contributing to it and what you can do to support yourself.

What exactly is menopause brain fog?

Brain fog isn't a medical diagnosis. It's a term women commonly use to describe changes in things such as:

• concentration
• memory
• finding the right word
• mental clarity
• staying focused
• remembering what you were about to do
• feeling mentally organised
• juggling several things at once

The Australasian Menopause Society explains that many women report cognitive difficulties during the menopause transition, particularly problems with memory and concentration.

And I think the word “fog” is actually a pretty good description.

It's not necessarily that you've completely forgotten everything. It's more like your brain isn't firing quite as quickly or clearly as it normally does.

You know the person's name.

You know the word you're looking for.

It's just... temporarily hiding somewhere!

Is menopause brain fog caused by hormones?

Hormonal changes are certainly part of the picture, but it's probably more complicated than simply saying, “low oestrogen causes brain fog.”

During perimenopause, reproductive hormones fluctuate considerably before eventually settling at lower levels after menopause.

These changes occur at the same time as other things that can affect how clearly we think and remember.

Sleep is a big one.

If you're waking several times during the night because of hot flushes or night sweats, or you're struggling to fall asleep because your mind won't switch off, you're likely to feel the effects the following day.

Stress and anxiety can also make concentration more difficult.

So sometimes what feels like brain fog may actually be a combination of hormonal changes, disrupted sleep, stress, mood and simply having an enormous amount going on in your life.

And let's be honest, midlife can be a lot!

Why does brain fog seem worse when you're tired?

This is something I've noticed myself.

When I've had a poor night's sleep, I can feel it in my head the next day.

I'm less focused.

My patience isn't quite what it normally is.

I can find myself searching for words.

And everything seems to require just a little more effort.

This is one reason I've come to see sleep and brain clarity as closely connected.

If you're interested in this side of menopause, I've written another article about it:

Why Am I So Tired During Perimenopause? Understanding Menopause Fatigue

In that article I talk about menopause fatigue, disrupted sleep, night sweats, stress, nutrition and some of the simple things I've found helpful.

How long does menopause brain fog last?

This is one of the questions women understandably ask.

Unfortunately, there isn't a set timeframe.

Every woman's experience is different.

For some, the changes may be relatively mild and temporary. Others notice problems with concentration and memory for much longer during the menopause transition.

The encouraging news is that these changes don't necessarily continue indefinitely.

Research and menopause organisations suggest that cognitive difficulties associated with the menopause transition are generally mild and may improve as women move through and beyond menopause. (Australasian Menopause Society)

So if you're in the middle of it right now, try not to panic.

Your brain hasn't necessarily abandoned you!

What can you do to manage menopause brain fog?

There isn't a magic cure, but there are plenty of simple things you can do to support your overall wellbeing and give your brain the best environment to function.

1. Prioritise good-quality sleep

This is probably one of the biggest ones for me.

Aim for a regular sleep routine and give yourself enough opportunity to sleep.

If hot flushes or night sweats are waking you regularly, don't simply accept that you have to suffer through it. There are different approaches that can help, so speak with your doctor if sleep disruption is becoming a problem.

Try keeping your bedroom cool, reducing screen time before bed and giving yourself some quiet time to wind down.

And if you wake during the night, try not to immediately reach for your phone.

I know... easier said than done!

2. Get outside and move your body

I'm not talking about becoming a gym junkie.

For me, a simple walk can do wonders.

I walk my dog in the park for around 20 minutes most days. I enjoy wandering, absorbing nature, taking deep breaths of fresh air and simply observing what's going on around me.

It's a little bit of movement.

A little bit of sunshine.

A little bit of time away from the computer.

And it genuinely makes me feel better.

Regular physical activity is recommended during midlife and can support sleep, mood, cardiovascular health, muscle strength and overall wellbeing. Healthdirect recommends a combination of aerobic activity, strength, flexibility and balance exercises.

3. Don't forget strength training

This is one I'm trying to be better at!

As we get older, maintaining muscle becomes increasingly important.

Strength training doesn't have to mean lifting enormous weights at the gym. Body-weight exercises, resistance bands, weights or supervised strength programs can all be options.

If you're new to strength training, start gently and consider getting advice from a qualified professional.

4. Eat well and don't skip meals

When we're busy, it's easy to grab a coffee and keep going.

But your brain and body need proper nourishment.

Try to include a variety of whole foods throughout your week, including:

• vegetables and leafy greens
• colourful fruits and berries
• whole grains
• legumes and beans
• nuts and seeds
• eggs
• fish and other sources of protein
• healthy fats

Fatty fish such as salmon, sardines and mackerel provide omega-3 fatty acids, while nuts, seeds, legumes, vegetables and whole grains provide a range of nutrients and fibre.

And don't forget protein.

Maintaining adequate protein intake becomes particularly important as we move through midlife because of the importance of maintaining muscle mass.

You don't need a complicated diet.

Just try to eat nourishing food regularly.

5. Stay hydrated

I know this one sounds incredibly simple, but I often forget to drink enough water when I'm busy.

My solution is to keep a water bottle with me.

I'm not particularly fond of plain water, so I'll sometimes have iced peach tea or ginger beer instead.

The important thing is to stay hydrated throughout the day.

6. Give your brain one thing to do at a time

Multitasking can feel like the ultimate midlife superpower.

But when my brain is foggy, trying to do five things at once only makes me feel more scattered.

I've become a big fan of lists.

And I try to keep my list manageable.

Five things maximum.

If I have 27 things staring back at me from a page, I'm more likely to feel overwhelmed before I've even started.

Choose one thing.

Finish it.

Then move onto the next.

7. Find ways to lower your stress

Stress can be incredibly draining.

And sometimes we don't realise how much energy we're using simply keeping everything together.

For me, a dog walk is one of my favourite ways to switch off.

But it might be something completely different for you.

• Go for a drive and listen to your favourite music.
• Sit in a café with a coffee.
• Read the book you've been meaning to read.
• Have a long shower.
• Wash your hair and blow-dry it properly!
• Put on your favourite Netflix series.
• Sit outside and do absolutely nothing for ten minutes.

It doesn't have to be productive.

Sometimes doing nothing is productive enough.

What about social connection?

This is an interesting one.

Sometimes during menopause you just want to be left alone.

And honestly, I think that's okay.

There is something wonderful about enjoying your own company and having some peaceful time without needing to talk to anyone.

But don't disappear completely.

Reconnect with the friend you haven't seen in months.

Have a coffee.

Go for a walk together.

Have a good old “meno vent.”

Sometimes being able to say, “Yes! Me too!” is incredibly reassuring.

You might also find a menopause support group or online community helpful, provided you choose one that shares reliable information and makes you feel supported rather than more anxious.

Has Wild Yam Cream helped with my brain fog?

This is something I can only answer from my own experience, rather than saying it is scientifically proven to treat brain fog.

I created my Wild Yam Cream from my own experience of navigating perimenopause and menopause without HRT.

Over time, I've found that using it as part of my daily routine has helped me feel calmer and has supported better sleep for me.

And I've noticed something important:

When I sleep better, I feel more focused and my mind feels clearer during the day.

For me, it's that connection between the evening ritual, feeling calmer, sleeping better and then feeling more refreshed the next day that I value.

I don't describe Wild Yam Cream as an energy booster or a treatment for brain fog.

There isn't enough clinical evidence to make that claim.

Instead, I think of it as one part of my broader self-care routine.

You can read more about the formulation, how I use it and the ingredients in my Modani Naturals Wild Yam Cream.

If you're interested in my experience with sleep and menopause fatigue, you may also like Why Am I So Tired During Perimenopause? Understanding Menopause Fatigue.

When should you talk to your doctor?

This is important.

While some degree of forgetfulness and difficulty concentrating can occur during the menopause transition, don't automatically assume that every change in your memory is menopause.

If your memory problems are sudden, severe, getting progressively worse or interfering significantly with your everyday life, speak with your doctor.

It's also worth discussing ongoing fatigue, sleep problems, anxiety or other symptoms that are affecting your quality of life.

There can be many reasons for changes in concentration or memory, and your doctor can help determine whether anything else needs to be investigated.

Most importantly, don't panic

If you're suddenly forgetting why you walked into a room, struggling to find a word or finding it harder to concentrate, take a breath.

You're not necessarily “losing it.”

You're going through a stage of life that can bring a lot of physical, emotional and hormonal changes all at once.

• Look after your sleep.
• Move your body.
• Eat nourishing food.
• Get outside.
• Find ways to manage stress.
• Write lists.
• And give yourself permission to slow down.

I've learned that I don't have to remember everything, do everything and be everything to everyone.

Sometimes I just need to stop, breathe and give my brain a little space.

And if all else fails...

Write it down!

With affection,

Nancy x

A note from Nancy

I created Modani Naturals from my own experience of navigating perimenopause and menopause and from years of researching and formulating botanical skincare.

My personal experiences with Wild Yam Cream are just that, my personal experiences. They aren't a guarantee of results for anyone else, and Wild Yam Cream has not been clinically proven to treat menopause-related brain fog.

This article is intended for general educational purposes and isn't a substitute for medical advice. If you're concerned about changes in memory, concentration or other symptoms, please speak with your doctor or qualified healthcare professional.