5 Ways To Handle Menopause-Related Brain Fog

A recent study suggested that women experience dementia-style brain changes during menopause, though that’s not definite proof that it leads to the increased rate of dementia among women.

We do know, however, that brain fog, memory loss, and trouble concentrating are common menopause symptoms. 

It may even be linked to difficulties finding words. 

If you’re noticing unwanted menopause symptoms, you should see your GP, the NHS said. 

That way, you can work out the best way to treat any issues you’ve been having.

And Emma Bardwell, a registered nutritionist and menopause specialist for Bare Biology, shared “What I’d suggest women do alongside discussing concerns/symptoms with their GP” if they’re experiencing menopause-related brain fog.

1) Check your sleep 

“Night sweats, insomnia and fragmented sleep can mimic ‘cognitive decline’ very convincingly,” Bardwell said. 

“If symptoms are significant, discuss options with a clinician (HRT is one, but not the only one.” 

2) Screen for other conditions

Though menopause can cause brain fog, it’s not the only thing that can contribute to the condition, Bardwell said. 

“Iron deficiency, B12/folate issues, thyroid dysfunction, low mood and high anxiety can all present as fatigue and brain fog.

“Midlife is a good time for a basic review with a GP, something I recommend all my clients do.” 

3) Remember the “boring” basics

Alongside speaking to a doctor, Bardwell said that small-seeming lifestyle changes could help if nothing more serious is at play. 

“Regular aerobic and resistance exercise actually increases brain volume,” she said. 

And “blood pressure and cholesterol management, not smoking, stress management and moderating alcohol are consistently linked with better long-term brain health”. 

4) Eat for stable energy and glucose

The nutritionist advised, “Aim for protein at meals, adequate fibre and a wide variety of plants across the week.

“That combination supports steadier blood sugar, gut health and energy, which can make cognition feel markedly better day to day.” 

5) Try omega-3 fats

“Observational studies link higher omega-3 intake with better cognitive health and lower rates of depression, while trials suggest modest benefits for mood and attention in some groups,” Bardwell said.

She stressed, “The evidence is not strong enough to say omega-3 prevents dementia.

“But ensuring adequate intake through oily fish (such as salmon, sardines or mackerel once or twice a week) or a supplement can be a sensible part of a wider brain-health strategy in midlife, especially for women who eat little or no fish”.