Why brain fog hits during menopause - and what you can do about it.

If you’re finding it harder to concentrate, struggling to remember simple things, or just feel like your brain isn’t firing on all cylinders, you’re not alone. Brain fog is a very real, often frustrating symptom of menopause. While it can feel overwhelming, the good news is there are ways to understand it - and tackle it head-on.

What exactly is brain fog?

Let’s start with the basics. Brain fog isn’t a medical term, but it’s a way to describe that feeling when your mind is sluggish or cloudy. You may notice that you're forgetting where you left your phone, searching for the right words in conversation, or losing focus halfway through a task. For women going through menopause, this mental fuzziness can show up out of nowhere.

Why does brain fog happen during menopause?

The main culprit behind brain fog in menopause is hormonal changes, particularly a drop in oestrogen. Oestrogen isn’t just about regulating periods; it also plays a big role in brain function. It helps keep your memory sharp and supports the brain's communication systems. As your oestrogen levels decline, it can throw those systems off balance, making it harder to think clearly.

But that’s not the only factor. Other menopause-related issues can contribute to brain fog too:

• Stress: The emotional rollercoaster that often accompanies menopause can cloud your mind.
• Sleep disturbances: Hot flashes and night sweats don’t just disrupt sleep—they also leave you feeling mentally drained the next day.
• Mood swings: Anxiety or irritability can make it harder to concentrate.
• Nutritional gaps: Deficiencies in key nutrients like vitamin D or magnesium can also take a toll on brain health.

Recognising the symptoms

So how do you know if it’s brain fog? Some common signs include:

• Forgetting names, appointments, or where you put things
• Difficulty focusing on tasks
• Feeling mentally exhausted after simple activities
• Struggling to find the right words in conversation

These symptoms can feel unsettling, especially if you’re used to being sharp and on top of things. But brain fog during menopause is incredibly common, and fortunately, there are steps you can take to manage it.

Practical tips for easing brain fog

The fog doesn’t have to linger. There are simple, practical strategies to help improve mental clarity during menopause.

1. Get better sleep

It sounds basic, but sleep is crucial for brain function. If menopause is messing with your sleep, work on creating a bedtime routine that relaxes your mind and body. Stay cool at night, avoid screens before bed, and consider using essential oils like lavender or chamomile to help you unwind.

2. Move your body

Exercise is one of the best ways to keep your brain healthy. Even a daily walk can boost blood flow to the brain, sharpen your focus, and lift your mood. It doesn’t have to be intense—a simple routine can make a big difference.

3. Fuel your brain

What you eat can impact your cognitive health. Make sure you’re getting enough omega-3s, antioxidants, and vitamins. If you’re looking for an easy way to add these into your diet, consider a supplement like our A to Z Multivitamin or Memory and Concentration Cure, available at February Bloom.

4. Manage stress

Stress is a major brain fog trigger. Finding ways to relax - whether through meditation, yoga, or just taking a few minutes to yourself - can work wonders for your mind. If you need help getting started, check out our quick 5-Minute Meditation for Reducing Anxiety.

5. Challenge your brain

Keeping your mind active is just as important as physical exercise. Try doing puzzles, reading, or learning something new. These activities stimulate new neural pathways and keep your brain engaged.

6. Stay social

Spending time with friends and family can help keep your mind sharp and lower stress levels. Don’t be afraid to lean on your support system during this time. You can also join communities like our February Bloom Menopause Support Group over on Facebook to connect with other women going through the same experiences.

7. Explore HRT

If your brain fog feels like it’s taking over your life, you might want to talk to your doctor about hormone replacement therapy (HRT). For some women, HRT can help balance hormones and alleviate symptoms. Make sure to have a chat with your healthcare provider to see if this option is right for you.

Should you see a doctor?

Brain fog is a normal part of menopause, but if your symptoms are really severe or don’t seem to improve, it’s worth talking to a doctor. There could be other factors at play, such as thyroid issues or nutrient deficiencies that need attention.

Embracing clarity during menopause

While brain fog can be frustrating, it doesn’t have to control your life. By making a few lifestyle adjustments and giving your brain the support it needs, you can clear away the fog and feel more like yourself again. Remember, menopause is a journey, and with the right tools, you can manage this stage of life with more clarity and confidence.