Brain Fog in Menopause - 3 Causes and 3 Fixes

Are you struggling to focus lately? Forgetting names, why you walked into a room, or what you were doing just a moment ago?
Brain fog is one of the most common — and frustrating — symptoms of getting older, particularly in menopause.

But the good news is, there are natural ways to support your mind and reclaim clarity. I’ll cover what’s causing it and what can be done.

If you are a woman 40 or older you likely have experienced brain fog. It’s one of the many symptoms of menopause.

First, what is brain fog? Brain fog is a cluster of cognitive symptoms like memory lapses, difficulty concentrating and problems with thinking clearly.

It’s also about how our brain processes information and the speed at which it processes this information.

It can be particularly frustrating for women who are in demanding jobs or careers which require heavy thinking - thinking that is disrupted by these changes.

There are 3 main causes for brain fog.

Hormone Changes

The symptoms of brain fog are often caused by hormonal fluctuations with estrogen and progesterone.
During menopause, estrogen levels drop significantly as the ovaries produce less of this hormone.
Progesterone also declines and this also contributes to various symptoms experienced during menopause. Progesterone is the hormone that plays a role in preparing the uterine lining for pregnancy.

Stress

Stress raises cortisol levels in the body, which can also affect the brain.
Increased stress can excerbate brain fog, especially as menopause is a stressful time due to the cascasde of symptoms many women experience.
Elevated cortisol levels also excerbate menopause symptoms like hot flashes, night sweats, mood swings and sleep disturbances.
High cortisol levels also contribute to more belly fat which causes mental stress for women in menopause.

Sleep Disturbances

Menopausal women often have trouble sleeping due to symptoms like hot flashes so this can further increase brain fog. This can make it difficult to think clearly the next day due to a lack of sleep.
Sleep disturbances can be a mix of having difficulty falling asleep, frequent awakenings during the night, waking up in early morning and non restorative sleep (feeling tired even after sleeping).

But there is hope. Following are 3 things women experiencing brain fog can do

Exercise

Regular exercise is so important to good mental health. Going for a good 30 minute walk increases blood flow to the brain. Other cardio such as biking, running, dancing, swimming, playing racquet games or anything else that gets the blood moving is good for the brain.
Let’s not overlook weight training. Weight training builds muscle so you can burn more calories faster and have a more efficient body.

Weight training stimulates the brain's ability to form new neural connections, a process known as neuroplasticity, which is crucial for cognitive function.

Weight training can reduce cognitive decline, improve memory and attention and improve mood and sleep quality.

Healthy Diet
A healthy diet like the Mediterranean diet, can support brain health. The brain requires a lot of fat, specifically Omega 3 fatty acids, which are crucial to brain health.

Did you know the brain is 60% fat? The brain relies on fat for its structure, development and function. Some saturated fat, which is the Omega 6 fattys acids from animals, is ok but the Omega 3 fatty acids are better.

Omega 3 fatty acids come from fish like salmon, mackerel, herring and sardines. They also come from flaxseeds, chia seeds, walnuts and soybeans.

Herbal Supplements

Adaptogen herbs like ginseng, maca, rhodiola and ashwagandha can help menopausal women with brain fog.

Adaptogenic herbs are powerful as they can help balance hormones (so there are less symptoms), improve immune health, improve digestion, improve focus and memory as well as reduce stress levels.

When you discover how ppowerful these herbal adaptogens are, you won’t want to be without them. The only difficulty is choosing the right one for you.

If brain fog, mood swings, hot flashes or stubborn weight are holding you back, I can offer a clear, holistic path forward — with herbs, nutrition, lifestyle strategies, and personalized guidance.
Watch this video -Clear Brain Fog - to learn more or book a call: Work with Marilyn