Written by Tara Boustany on
June 11, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Tara Boustany on:

So, you’re facing menopause transition, and lately, you feel like you can’t think clearly. Or you’re having trouble remembering things. If that’s the case, you might be experiencing menopausal brain fog.

This is a common symptom of menopause that can affect your ability to focus and concentrate. Luckily, there are many natural ways to treat menopause brain fog. In this blog post, we will discuss ten of the best methods.

Keep reading to learn more.

What is menopause brain fog?

Before we get into how to treat menopausal brain fog, let’s first discuss what it is.

Menopause brain fog is one of the common menopausal symptoms that can affect your cognitive skills. This includes your ability to focus, concentrate, remember things, and think clearly.

It’s important to note that menopausal brain fog is different from menopause-related cognitive decline, which is a more serious condition.

A significant decrease in your cognitive skills that interferes with your ability to function independently characterizes cognitive decline.

Menopause brain fog, on the other hand, is a milder form of cognitive impairment that happens during menopausal transition and doesn’t necessarily interfere with your ability to live a normal life.

While menopause brain fog can be frustrating, there are many things you can do to treat it, which we will talk more about later.

Other Symptoms of Menopausal Brain Fog

In addition to affecting your cognitive skills, menopause brain fog can also cause other symptoms. These include:

  • Fatigue
  • Depression
  • Anxiety
  • Irritability
  • Sleep problems
  • Problems with verbal memory

If you’re experiencing any of these symptoms, it’s important to talk to your doctor. They can help you determine if menopause brain fog is the cause or a different underlying health condition.

Causes of Menopause Brain Fog

There are many different factors that can contribute to menopause brain fog. These include:

  • Hormonal changes: During menopause, your body’s levels of estrogen and progesterone decrease. This can lead to problems with thinking and memory.
  • Sleep problems: Menopausal brain fog can be caused by sleep disorders, such as insomnia. This is because lack of sleep can affect your cognitive skills, and menopause is notorious for causing sleep problems.
  • Stress: Stress can also contribute to menopause brain fog. This is because it can lead to problems with focus and concentration.
  • Depression and anxiety: These mental health conditions are also common during menopause and can cause menopause brain fog.
  • Thyroid problems: Menopausal women are also at risk of developing thyroid problems, which can cause cognitive impairment.

Risk Factors for Brain Fog

There are several factors that can increase your risk of developing menopausal brain fog. These include:

  • Age: Many women who are closer to menopause are more likely to experience menopause brain fog.
  • Family history: If you have a family member with Alzheimer’s disease or another form of dementia, you’re at an increased risk of developing cognitive problems during menopause.
  • Smoking: Many women who smoke cigarettes are more likely to experience menopausal brain fog.
  • Obesity: Being overweight or obese can also increase your risk of menopause brain fog.

How to Treat Menopausal Brain Fog

Now that we’ve discussed what menopause brain fog is and some of the causes, symptoms, and risk factors, let’s talk about how to treat it.

There are many different things you can do to treat menopause brain fog. These include:

1) Get enough rest

This is one of the most important things you can do to treat menopause brain fog. Make sure you’re getting enough sleep every night and taking breaks during the day to rest your mind.  

But according to studies, menopause also causes sleep problems. So, here’s what you can do to get a good night’s rest as much as you can:

  • Establish a regular sleep schedule and stick to it as much as possible.
  • Avoid caffeine and alcohol before bed.
  • Create a relaxing bedtime routine to help you wind down for the night.
  • Keep your bedroom cool, dark, and quiet.
  • Exercise regularly, but not right before bed.

2) Eat nutritious meals

Eating a healthy diet is important for your overall health, especially when it comes to helping improve your cognitive skills.

Make sure you’re eating plenty of fruits, vegetables, and whole grains. You should also limit processed foods, sugar, and saturated fat.

We also recommend that you add more healthy fats and soy isoflavones to your diet.

Healthy fats are found in foods like avocados, nuts, and seeds. They help improve your cognitive function and aid memory lapses, especially in early menopause. 

Soy isoflavone is a type of phytoestrogen—a plant-based compound that has estrogen-like effects on the body.

They can help reduce menopause symptoms, such as hot flashes and mental fog.

You can find soy isoflavones in soybeans, tofu, tempeh, and other soy-based foods. You can also take them in supplement form.

3) Consider supplementation

If you’re not getting enough of certain nutrients from your diet, you may want to consider taking supplements.

Some good options for menopausal women include omega-three fatty acids, B-complex vitamins, and vitamin D.

Omega-three fatty acids are found in fish oil supplements and can help improve cognitive function. 

B-complex vitamins are found in foods like leafy greens, meat, and eggs. They help support your central nervous system.

Vitamin D is found in fortified foods and supplements. It helps improve brain function and mood.

Make sure you talk to your doctor before taking any supplements, as they can interact with your medications, if any.

You should also be aware that taking too much of certain nutrients can be harmful to your health.

For example, too much vitamin A can lead to liver damage. Too much iron can cause constipation and stomach upset.

And too much calcium can increase your risk of kidney stones.

If you’re not sure how much of a certain nutrient you should take, talk to your doctor or a registered dietitian. They can help you create a supplement plan that’s right for you.

4) Keep rehydrated

Dehydration can cause a host of problems, including mental fog. So, make sure you’re drinking plenty of fluids throughout the day.

The best way to stay hydrated is to drink water. But if water is not so encouraging for you, there are other options.

You can also drink unsweetened tea, seltzer water, and low-sodium vegetable juice.

And if you’re exercising, make sure you’re drinking enough fluids to replenish what you’ve lost through sweat.

A good rule of thumb is to drink eight ounces of fluid for every 20 minutes of exercise.

If you’re not sure how much fluid you need, talk to your doctor. They can help you create a hydration plan that’s right for you.

5) Exercise your body regularly

Exercise is not only good for your physical health, but it’s also good for your brain.

Studies show that regular exercise can help improve your cognitive function and reduce the risk of developing dementia.

It can also help improve your mood and sleep quality. So, if you’re feeling foggy, a little exercise may be just what you need.

But how much exercise do you need? The answer may surprise you.

You don’t have to go to the gym for hours or run a marathon to reap the benefits of exercise. Just 30 minutes of moderate-intensity exercise five days a week is all you need.

And if you can’t commit to that, even just 20 minutes three days a week can help.

So, what counts as moderate-intensity exercise?

Moderate-intensity exercise is any activity that gets your heart rate up and makes you break a sweat.

Some good options include walking, jogging, biking, swimming, and dancing. You can also try hiking or playing tennis.

Remember, the key is to find an activity that you enjoy and can stick with in the long term.

If you’re not sure how to get started, talk to your doctor or a certified personal trainer. They can help you create an exercise plan that’s right for you.

6) Exercise your mind regularly

Just like your body, your brain needs exercise to stay sharp.

There are many ways you can exercise your mind, but one of the best is to learn a new skill.

A recent study shows that learning a new skill can help improve brain function and protect against dementia.

And it doesn’t have to be something difficult or time-consuming.

You can start by learning a new language, taking up a new hobby, or even just trying a new recipe.

The key is to find something that interests you and that you can stick with in the long term.

If you’re not sure where to start, there are many resources available online and in your local community. You can also try language or learning and brain training apps that are free to download online.

7) Manage your stress levels

Stress can take a toll on your physical and mental health. It can also make brain fog worse.

So, it’s important to find ways to manage your stress levels.

There are many different ways you can do this, but some of the most effective include exercise, relaxation techniques, and journaling.

You can also try talking to a therapist or counselor about your stress. They can help you identify the root cause of your stress and find healthy ways to manage it.

If you’re not sure where to start, there are many resources available online and in your local community. You can also talk to your doctor or a mental health professional for more guidance.

8) Spend more time in nature

Spending time in nature has many benefits for your physical and mental health. It can help reduce stress, improve cognitive function, and increase energy levels.

So, if you’re feeling foggy, take a walk in the park or go for a hike in the woods. You can also try spending more time outside in your backyard or garden.

Make sure to spend some time in the sun, as vitamin D is essential for brain health.

If you can’t get outside, try looking at pictures of nature or listening to sounds of nature on your phone or computer. There are many apps and websites that offer these services for free. 

9) Get other health conditions under control

If you have other health conditions, such as diabetes, high blood pressure, or thyroid problems, it’s important to get them under control.

Uncontrolled health conditions can make brain fog worse. So, if you’re having trouble managing your condition, talk to your doctor.

They can help you find ways to better manage your condition and improve your overall health. 

10) Consider Menopausal Hormone Therapy (MHT)

If you’re still experiencing brain fog after trying natural remedies, Menopausal Hormone Therapy (MHT) may be an option for you.

MHT can help relieve symptoms of menopause, such as hot flashes, night sweats, and vaginal dryness.

It can also help improve brain function and reduce the risk of dementia.

If you’re interested in MHT, talk to your doctor. They can help you decide if it’s right for you.

In Conclusion

Menopause and brain fog are often overwhelming and can be debilitating. Not to mention the impacts they bring on your career, business, personal goals, and relationships.

While brain fog can be frustrating, there are many things you can do to help improve your cognitive function.

By following the tips above, you can start to see a difference in your brain function and overall health.

If you want to learn more about brain fog and how to improve your mental clarity, check out these helpful resources and feel free to join this online community of brain health advocates. 

Join The Mental Health Community You've Been Dreaming Of


This discord family is a safe place where we can all (anonymously if we choose) talk about and seek help for what is going on in our heads.

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