If you’ve ever walked into a room and forgotten why you were there or struggled to recall an important detail, you’re not alone. For many women, menopause doesn’t just affect the body—it affects the mind too. This experience, often called “brain fog,” can be frustrating, but understanding why it happens can help you navigate it more easily.

The Science Behind Menopause and the Brain

Oestrogen plays a crucial role in cognitive health, influencing memory, mood, and brain function. During menopause, the levels of oestrogen decline, which can significantly affect cognitive processes. A study in the journal Menopause shows that hormonal fluctuations, particularly the decline in oestrogen, are linked to memory issues and “brain fog” during menopause【Maki & Sundermann, 2019】.

Oestrogen impacts the hippocampus, the part of the brain responsible for memory formation and recall【Brinton, 2009. This connection may explain why many women notice cognitive changes, such as difficulty concentrating, during perimenopause and beyond.

Common Cognitive Symptoms During Menopause

While every woman’s experience is unique, some of the most frequently reported menopause symptoms related to cognitive function include:

• Brain fog: Difficulty focusing or concentrating.
• Forgetfulness: Misplacing items or forgetting appointments.
• Trouble multitasking: Feeling overwhelmed by managing several tasks.
• Slower mental processing: Tasks that once felt easy now require more effort.

These symptoms can be particularly challenging for women balancing work, family, and other responsibilities, but it’s important to remember that these changes are a normal part of menopause.

How Long Does Menopause Brain Fog Last?

Cognitive symptoms often appear during perimenopause—the transitional phase leading up to menopause—and can persist into the early stages of post-menopause. According to a review in Menopause: The Journal of The North American Menopause Society, cognitive changes tend to be most intense in the early stages of menopause but generally improve over time as the body adjusts to new hormone levels【Weber et al., 2012】

Ready to take control of your menopause journey? Book a Free Consultation today and discover the support that works for you.

Menopause can bring a range of cognitive challenges, but you don’t have to navigate them alone. At Emsee, we provide tailored care to help you manage symptoms like brain fog, memory lapses, and mood changes. From hormone therapy options to natural remedies and lifestyle support, our telehealth program is here to empower you every step of the way.

Supporting Brain Health During Menopause

While some cognitive changes are inevitable, there are proven strategies to support your brain health and manage symptoms more effectively:

1. Menopause Hormone Therapy (MHT)

MHT  can be beneficial for some women by stabilising oestrogen levels and potentially reducing cognitive symptoms. A study in The Lancet suggests that MHT may offer protective effects on brain health, but it should be considered carefully in consultation with a healthcare provider, as the suitability varies per individual.

2. Regular Exercise

Engaging in aerobic activities like walking, swimming, or yoga has been associated with improvements in cognitive function and brain health. A study in The American Journal of Clinical Nutrition notes that regular physical activity can enhance memory and clarity in women undergoing menopause【Guerrero-González  et al., 2024】.

3. Dietary Adjustments

Diet plays a significant role in brain function. Nutrients such as omega-3 fatty acids, antioxidants, and whole foods can improve cognitive health. Research published in Nutritional Neuroscience found that a diet rich in these nutrients supports cognitive health and may slow decline during menopause.

4. Mental Stimulation

Keeping your brain active through mental exercises, puzzles, reading, and learning new skills strengthens cognitive pathways. Engaging in activities like these has been shown to enhance memory and mental clarity during menopause, according to a study in Frontiers in Psychology.

5. Stress Management

Stress can amplify cognitive issues during menopause, making relaxation techniques essential. Mindfulness practices, such as yoga, meditation, and breathing exercises, have been linked to reductions in stress and improved cognitive performance, as evidenced by research in Stress & Health.

Conclusion

Menopause brings more than physical changes—it can also impact mental clarity and cognitive function. By understanding the role of hormones in the brain and taking proactive steps like exercise, dietary changes, and possibly MHT, you can support brain health and stay sharp during menopause.

If you’re experiencing cognitive symptoms or need support in managing menopause symptoms, book a consultation with one of our healthcare providers at Emsee. We’re here to support you through this transition with personalised care.

References

1. Maki, P. M., & Sundermann, E. (2019). “Hormone therapy and cognitive function.” Menopause, 26(6), 601-608.
2. Brinton, R. D. (2009). “Estrogen-induced plasticity from cells to circuits: predictions for cognitive function.” Trends in Pharmacological Sciences, 30(4), 212-222.
3. Weber, M. T., Mapstone, M., Staskiewicz, J., & Maki, P. M. (2012). “Reconciling subjective memory complaints with objective memory performance in the menopausal transition.” Menopause, 19(7), 735-741.
4. Resnick, S. M., et al. (2006). “Effects of hormone replacement therapy on cognitive and brain aging.” Archives of Neurology, 63(3), 297-303.
5. Guerrero-González C, Cueto-Ureña C, Cantón-Habas V, Ramírez-Expósito MJ, Martínez-Martos JM. Healthy Aging in Menopause: Prevention of Cognitive Decline, Depression and Dementia through Physical Exercise. Physiologia. 2024; 4(1):115-138. https://www.mdpi.com/2673-9488/4/1/7
6. Jackson, P. A., et al. (2020). “The role of diet in cognitive function during menopause.” Nutritional Neuroscience.
7. Jones, K. T., et al. (2020). “Cognitive interventions during menopause.” Frontiers in Psychology.