Mental fog doesn't have to be an inevitable part of menopause. Hormonal changes can affect your memory, attention, and thinking speed, but your brain can still adapt and improve. Simple brain training techniques can help clear the fog and sharpen your mind during this transition. Here's what's happening in your brain and the practical exercises you can start today.
Studies reveal menopause brain fog primarily affects learning, memory, processing speed, attention, and working memory during the transition (Metcalf et al., 2023).
Common symptoms include:
Word Association Games Link new information to familiar concepts. When meeting someone, connect their name to a visual image. Practice by linking five random objects with vivid mental stories.
Method of Loci Associate information with locations in your home. Visualise walking through rooms and "placing" items you need to remember in specific spots.
Single-Task Mindfulness Focus on one activity at a time. Start with five-minute intervals of giving full attention to drinking tea, reading, or conversations.
Cognitive Switching Alternate between tasks: two minutes of arithmetic, then naming countries alphabetically, then back to maths. This builds mental flexibility.
Rapid Reading Set timers and read slightly faster than comfortable, focusing on comprehension.
Quick Decisions Practice swift decisions in low-stakes situations. Give yourself 30 seconds to choose what to wear.
Weeks 1-2: Basic memory games and attention exercises Weeks 3-4: Add challenging tasks with physical movement Weeks 5-8: Combine techniques and increase difficulty Ongoing: Maintain variety and appropriate challenge
Prioritise seven to eight hours of sleep, as inadequate rest significantly impacts cognitive performance. Incorporate stress-reduction practices like meditation or yoga, which provide significant benefits during menopause.
Join book clubs, engage in stimulating conversations, or teach skills to others. Social interaction supports brain health (Australasian Menopause Society).
You don't have to accept brain fog as permanent. Your brain can still improve with regular practice throughout menopause. Small daily exercises add up to real improvements in your thinking and memory. Start with just one or two techniques that feel manageable, and build from there as you notice positive changes.
Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.
Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.
This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.