Menopause: How to cope with brain fog
Feb. 6, 2025—Menopause isn't a disease, but its symptoms—like brain fog—can cause problems. Here's how to cope better during the "change of life."
Menopause and the mind
The menopause journey starts with perimenopause. That begins in the late 40s, when women start missing periods for 2 to 12 months. Menopause (also called postmenopause) is when women haven't had their menstrual cycle for 12 months or more and never have it again.
During the process, hormones fluctuate. Abruptly changing levels of estrogen, progesterone and other hormones can cause symptoms such as:
- Hot flashes and night sweats.
- Vaginal dryness.
- Headaches.
- Aching joints and muscles.
Some women experience irritability, anger, anxiety and an inability to regulate emotions.
Other symptoms, commonly called brain fog, include:
- Memory problems and forgetfulness.
- Inability to concentrate.
- Fuzzy thinking.
The good news is that cognitive function usually returns to normal after this transition period. And if you're dealing with brain fog, mood changes or other brain-related menopause symptoms, you can take steps to feel better.
How to cope
Get plenty of sleep. Better rest will help you cope with symptoms and potentially avoid depression, says the American Psychological Association. Talk to a therapist about whether cognitive behavioral therapy or brief behavioral therapy can help.
Stay active. Exercise that gets your heart pumping and body moving helps. Walking or playing a sport with friends or family members provides motivation as well as healthy social connections. The Menopause Society recommends a goal of 30 minutes of physical activity most days of the week.
Eat well. A nutrient-dense diet rich in fruits; vegetables; whole grains; and healthy fats, like nuts and olive oil, may help your brain stay healthy. Here are four brain-friendly foods to put on your menu.
Adopt healthy habits. Improve your memory by limiting alcohol intake and not smoking.
Consider hormone replacement therapy for mild mood changes. Talk with your doctor about whether these medications are right for you.
Get underlying conditions treated. Controlling high blood pressure and cholesterol levels can reduce future dementia risk. If your attention-deficit/hyperactivity disorder (ADHD) is worsening or you think you are developing it, consult a physician. Some menopause symptoms can mimic ADHD, explains Children and Adults with Attention-Deficit/Hyperactivity Disorder. Luckily, medications for that condition may also help you.
Keep your brain busy. Play mental exercise games like crossword, sudoku, and word search or strategy games, like chess or bridge. Learn new skills like gardening, knitting or anything that involves physical coordination. Practice memorization, like with your grocery list.
Want to know more? Learn what you know—and don't know—by taking our "Menopause: Myth or Fact?" quiz.
Sources
- AARP. "How Menopause Messes With Your Brain." https://www.aarp.org/health/brain-health/info-2021/menopause-brain-fog.html.
- American Academy of Neurology. "How Perimenopause and Menopause Affect the Brain." https://www.brainandlife.org/articles/perimenopause-menopause-affect-brain.
- American Psychological Association. "Menopause Can Be Rough. Psychology Is Here to Help." https://www.apa.org/monitor/2023/09/easing-transition-into-menopause.
- Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD). "Does Menopause Cause ADHD?" https://d393uh8gb46l22.cloudfront.net/wp-content/uploads/2024/04/ATTN_04_2024-Does-Menopause-Cause-ADHD.pdf.
- The Menopause Society. "Menopause Topics: Mental Health." https://menopause.org/patient-education/menopause-topics/mental-health.
- National Council on Aging. "How to Handle Menopause Brain Fog." https://www.ncoa.org/article/how-to-handle-menopause-brain-fog.
- U.S. Department of Health & Human Services–Office on Women's Health. "Menopause Symptoms and Relief." https://womenshealth.gov/menopause/menopause-symptoms-and-relief.