Brain Fog in Menopause: What It Is, Why It Happens, and What You Can Do

By Roberta Bass, Women’s Health Physiotherapist
Thrive and Shine Women’s Wellness | Making Sense of Women’s Health Podcast

If you’re feeling foggy, forgetful, or like your brain just isn’t firing the way it used to, you’re absolutely not alone. Brain fog is something I hear about all the time in clinic, especially from women going through perimenopause or postmenopause.

The good news? There are clear reasons why it happens — and practical things you can do to start feeling more like yourself again.

What Is Brain Fog?

Brain fog isn’t a medical diagnosis, but it’s a recognised collection of symptoms. You might notice it as:

• Difficulty concentrating

• Trouble finding the right words

• Short-term memory lapses

• Slower thinking or mental fatigue

• That sense of being in a haze or easily distracted

It can be incredibly frustrating — especially when it starts to affect your confidence, your work, or your day-to-day functioning.

A 2021 study published in Menopause Journal found that nearly 60% of perimenopausal women reported cognitive difficulties, particularly around memory and focus. So if you’re struggling, you’re not imagining it.

Why Does It Happen During Menopause?

Hormone changes, especially fluctuating oestrogen, play a big role here.

Oestrogen supports areas of the brain responsible for memory, learning, and focus — so when it drops, those parts of the brain can take a hit.
Progesterone helps to calm the brain via GABA pathways, while testosterone supports motivation and mental clarity. So changes in those hormones during the menopause transition can also contribute to the way your brain feels and functions.

Other Contributors to Brain Fog

Hormones are a big factor, but they’re not the whole story.

Other contributors I see all the time include:

• Poor sleep — especially when you’re waking up regularly with night sweats or struggling to fall asleep in the first place.

• Chronic stress and high cortisol levels — which affect the hippocampus (the part of your brain linked to memory).

• Blood sugar imbalances — leading to energy crashes, irritability, and foggy thinking.

• Inflammation and gut-brain disruption — changes in the gut microbiome can affect brain clarity too.

• Thyroid dysfunction — more common in women aged 40–60, and often missed. It can mimic or worsen brain fog.

What Can You Do to Improve Brain Fog?

There’s no magic fix, but there are several things that really can help — and they don’t have to be overwhelming.

Here’s where I often start with clients:

• Prioritise sleep
  Aim for a regular bedtime and wake time, reduce screen time in the evenings, and manage night sweats or temperature disruptions. Magnesium glycinate may help if you’re struggling to relax at night.

• Balance your blood sugar
  This means including protein with every meal, reducing sugary snacks, and eating more complex carbs like oats, legumes, and brown rice. Time-restricted eating or regular mealtimes can also help stabilise your energy.

• Move your body
  Regular movement boosts brain function and supports hormone regulation. Walking, strength training, and Pilates are all fantastic — especially if you’re also dealing with joint pain or fatigue.

• Manage stress and support your nervous system
  Whether that’s journaling, deep breathing, creative hobbies, or subconscious work through the CONTROL method, finding ways to regularly reset your stress response can make a big difference.

• Stimulate your brain
  Cognitive stimulation helps! Try learning something new, doing a daily puzzle, changing your routine, or challenging yourself with a new skill.

Final Thoughts

Brain fog in menopause can feel really disheartening — but I want you to know your brain isn’t broken. It’s adapting.

With the right support and changes, it’s absolutely possible to clear the fog, regain your focus, and feel more like you again.

🎧 Listen Now

This blog is based on the latest episode of Making Sense of Women’s Health. If you’d like to dive deeper into what causes brain fog and how to address it, listen to the full episode wherever you get your podcasts.

For personalised support, you can also explore my Menopause MOT, 1:1 sessions, or online tools to help you feel clear, calm, and in control again.
👉 www.thriveandshinewomenswellness.co.uk