Menopause and Brain Fog: What Science Says About the Connection and How to Treat It
Key takeaways:
Brain fog is a popular term to describe mental fatigue. People can experience memory problems, difficulty concentrating, and slow or “fuzzy” thinking.
Menopause is a common brain fog trigger. Brain fog during menopause may be due to hormonal changes.
There’s no cure for brain fog. But making diet changes, getting enough sleep, cognitive behavioral therapy (CBT), and hormone replacement therapy can help lessen symptoms.
Table of contents
When you think about menopause, symptoms like hot flashes and trouble sleeping may come to mind. You might not immediately think of memory problems as a symptom of menopause.
But it’s common during menopause to experience trouble with mental tasks like concentration and memory. Also dubbed “brain fog,” this type of mental fatigue can be triggered by hormone changes. If you’ve been experiencing cloudy or sluggish thinking, here’s what you need to know about brain fog and menopause.
What is brain fog?
Brain fog isn’t a medical diagnosis. It is a general term that people use to describe “fuzzy” or slow thinking. Other symptoms that are sometimes described as brain fog include:
Difficulty concentrating
Forgetfulness
Inability to multitask
Trouble with problem-solving
Word-finding problems
Many conditions can cause brain fog, like:
Anxiety
Depression
Can menopause cause brain fog?
Yes, menopause can cause brain fog. Many women report problems with short-term memory and concentration around the time of menopause. One study found that women in early menopause could not learn as easily as they did before menopause.
It’s not clear exactly why this happens. Some symptoms of menopause such as hot flashes, sleep problems, and anxiety can make it difficult to think clearly. And research has shown that hormone shifts during menopause can affect the brain directly.
Estrogen, a hormone produced by the ovaries, plays an important role in supporting brain function. Changes in estrogen levels during the transition to menopause may play a role in causing brain fog. So, it’s likely a combination of factors that causes brain fog in menopause.
How long does menopause brain fog last?
It’s not clear. But there’s some evidence that brain fog in menopause usually gets better over time.
One study showed that women who experienced brain fog symptoms at the beginning of menopause felt better by the time they finished going through menopause. But it can take years for the menopause transition to finish. That means some people can experience brain fog symptoms for months to years.
What helps with brain fog during menopause?
There’s no cure for brain fog during menopause. But there are some treatments and other healthy habits that might help.
Cognitive behavioral therapy (CBT) and mindfulness
Interventions like cognitive behavioral therapy (CBT) and mindfulness may help brain fog in menopause. CBT is a type of therapy that works to change negative beliefs and develop new habits. Mindfulness involves the practice of being more present and aware of your thoughts, feelings, and actions to reduce stress.
These treatments are especially helpful with mood symptoms in menopause. There is further evidence that they can help improve thinking and focus as well. One study found that CBT and mindfulness improved both memory and concentration.
Hormone replacement therapy (HRT)
Researchers are looking at whether hormone replacement therapy (HRT) can help with brain fog.
During HRT patients are given replacement estrogen and progesterone. HRT works particularly well for treating symptoms like hot flashes that are caused by hormone changes. Since hormone changes also affect the brain, it’s possible that HRT can also help with side effects like brain fog.
Right now, there’s no evidence that HRT definitely helps treat brain fog. But if you’re a candidate for HRT and choose to take it for other menopause symptoms, you might find that it can help your brain fog too.
Get enough sleep
Not getting enough sleep can increase your risk for having trouble thinking. Most adults need 7 to 9 hours of uninterrupted sleep to feel and function at their best. But getting enough sleep may get harder as you get older. Focusing on sleep hygiene can help your overall health and keep your mind sharp as you go through menopause.
Stay physically active
One study investigated whether physical activity could improve brain function. It found that 45 to 60 minutes of any form of moderate-intensity exercise improved thinking, memory, and problem-solving. This may help to combat the symptoms of brain fog in menopause.
Eat a balanced diet
Diets high in fruits, vegetables, whole grains, nuts, and legumes have many benefits, including better brain health. The Mediterranean diet and a similar diet called the MIND diet have both been shown to keep your brain and mind healthy.
Quit smoking and limit alcohol use
Smoking and heavy drinking are both associated with memory and thinking troubles as people get older. Limiting alcohol and not smoking can protect your health and mind at any age. But if you’re in menopause, it may be especially helpful to avoid drinking and smoking to keep your mind sharp.
Manage other health conditions
Medical problems like diabetes and high blood pressure can also increase your risk for memory issues as you age. Work with your healthcare professional to keep these conditions in good control.
Can supplements treat brain fog in menopause?
It’s not clear if supplements help with menopause symptoms. And there’s no research looking at whether supplements specifically help with brain fog.
But here are some popular supplements and what the research says about using them in menopause. Keep in mind that supplements are not as well studied as prescription medications, and they aren’t regulated in the same way either. So, be cautious with starting a new supplement and discuss it with your care team.
Phytoestrogens
Some plants and herbs contain compounds that are similar to estrogen, called phytoestrogens. Increasing phytoestrogens in your diet may help with symptoms of menopause like hot flashes. But studies looking specifically at phytoestrogens and cognitive symptoms have shown mixed results. So, these supplements may or may not help with brain fog.
Black cohosh
Black cohosh comes from the roots of a North American plant. There is some evidence that it can help with hot flashes during menopause. There’s no research looking at whether it helps with brain fog though.
St. John’s wort
St. John’s wort is a botanical supplement that is best known for treating anxiety and depression. There is some evidence that it can help with mood symptoms and insomnia in menopause. But St. John’s wort can have serious interactions with other prescription medications. Make sure to discuss this supplement with your healthcare professional before starting to take it.
The bottom line
If you are nearing menopause and have noticed that your thinking is slower or your memory is not as good as it used to be, you are not alone. Most women experience brain fog symptoms around the transition to menopause. It’s not clear why brain fog develops during menopause. But you can lower your risk of developing brain fog by maintaining healthy habits such as getting enough sleep and staying physically active. Interventions like mindfulness and HRT, which treats other symptoms of menopause, may also help with brain fog.
Why trust our experts?
References
Dzierzewski, J. M., et al. (2017). Sleep and cognition in the older adult. Sleep Medicine Clinics.
El Khoudary, S. R., et al. (2019). The menopause transition and women's health at midlife: A progress report from the Study of Women's Health Across the Nation (SWAN). Menopause.
Geller, S. E., et al. (2005). Botanical and dietary supplements for menopausal symptoms: What works, what doesn’t. Journal of Women’s Health.
Greendale, G. A., et al. (2009). Effects of the menopause transition and hormone use on cognitive performance in midlife women. Neurology.
Greendale, G. A., et al. (2012). Dietary phytoestrogen intakes and cognitive function during the menopause transition: Results from the SWAN phytoestrogen study. Menopause.
Hara, Y., et al. (2015). Estrogen effects on cognitive and synaptic health over the lifecourse. Physiological Reviews.
Johnson, A., et al. (2019). Complementary and alternative medicine for menopause. Journal of Evidence-Based Integrative Medicine.
Livingston, G., et al. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet.
Madsen, T. E., et al. (2023). A review of hormone and non-hormonal therapy options for the treatment of menopause. International Journal of Women’s Health.
Maki, P. M., et al. (2022). Brain fog in menopause: A health-care professional’s guide for decision-making and counseling on cognition. Climacteric.
McGrattan, A. M., et al. (2019). Diet and inflammation in cognitive ageing and Alzheimer’s disease. Current Nutrition Reports.
McWhirter, L., et al. (2022). What is brain fog? Journal of Neurology, Neurosurgery, and Psychiatry.
National Institute on Aging. (2021). What is menopause?
National Institutes of Health. (2020). Black cohosh.
Northey, J. M., et al. (2017). Exercise interventions for cognitive function in adults older than 50: A systematic review with meta-analysis. British Journal of Sports Medicine.
Spector, A., et al. (2024). The effectiveness of psychosocial interventions on non-physiological symptoms of menopause: A systematic review and meta-analysis. Journal of Affective Disorders.
