Menopause brain fog may be caused by hormone changes. Hormones affected by menopause, such as estrogen and progesterone, play a role in cognition. You may be able to ease your symptoms with diet, sleep, and exercise.

According to a 2020 study, approximately two-thirdsTrusted Source of women going through menopause report cognitive difficulties.

Perimenopause is the stage where an individual transitions into menopause. A 2023 reviewTrusted Source found that perimenopause has a negative effect on:

  • verbal learning
  • verbal memory
  • processing speed
  • attention
  • working memory

The study notes that depression, sleep problems, and vasomotor symptoms during perimenopause may be associated with cognitive difficulties. However, larger-scale research is needed.

In many women, menopause brain fog may be mild and may improve with time.

More severe memory issues may cause you to neglect your personal hygiene, forget the name of familiar objects, or have difficulty following directions.

If your cognitive issues are starting to negatively impact your daily life, it may be time to see your doctor.

Once your doctor has ruled out other issues, like dementia, you may consider asking them about treating other menopausal symptoms that could be contributing to your brain fog. For example, vasomotor symptoms such as hot flashes are associated with memory difficulties.

You may not be able to prevent the brain fog associated with menopause. Still, there are some lifestyle changes you can make that may ease your symptoms and improve your memory overall.

Eat a well-balanced diet

A diet high in ultra-processed foods may be detrimental for both your heart and your brain.

Instead, try filling up on whole foods and healthy fats. A 2022 review of studiesTrusted Source suggests that Omega-3 fatty acids may benefit memory and cognitive well-being.

Diets rich in Omega-3 fatty acids, such as the Mediterranean diet, may reduce the incidenceTrusted Source of cognitive impairment when paired with regular exercise.

Some good whole food choices include:

  • fresh fruits and vegetables
  • whole grains
  • fish
  • beans and nuts
  • olive oil

Get enough rest

Your sleep quality may make your brain fog worse. Insomnia affects anywhere from 35% to 65%Trusted Source of women undergoing menopause or transitioning into it.

There are some things you can do to get better sleep, includingTrusted Source:

  • svoiding large meals before bedtime
  • avoiding caffeine and alcohol before bedtime
  • going to bed and getting up at the same time
  • keeping your bedroom quiet and at a cool temperature
  • refraining from using electronic devices before bedtime

Exercise your body

It is recommendedTrusted Source that adults get 150 minutes of moderate exercise per week, as well as 2 days of muscle-strengthening activity. Exercise may help improve cognitive function.

Some exercises you can try that may also help with menopause symptoms are:

Exercise your mind

Your brain needs regular workoutsTrusted Source as you age. Try doing crossword puzzles or starting a new hobby, like creative writing.

Getting out socially and engaging in activities such as music, theater, and dance may help as well. Even keeping a list of the things you need to do in the day may help you organize your mind when you’re feeling foggy.

Memory and other cognition issues associated with menopause may improveTrusted Source with time.

While you may not be able to prevent brain fog, you may find that lifestyle changes such as eating a diet rich in whole foods, getting enough sleep, getting regular exercise, and engaging your mind can help.

If your brain fog gets worse, make an appointment with your doctor to rule out other health issues.