1.3 Brain fog

Difficulty in focusing or concentrating and in remembering things is common in menopause. This is sometimes called ‘menopausal fog’ (Kaye, 2020) or, more commonly, ‘brain fog’ (Newson, 2023).

Our brains contain hormone receptors, and oestrogen in particular promotes the growth of nerve cells (neurons) and the formation of connections in the brain (Rayner and Fitzgerald, 2016). So, when hormone levels fall, cognitive function and memory are affected (Newson, 2019).

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A diagram of a person running with lots of clouds over their head, impacting their view.

What can you do about ‘brain fog’? Rayner and Fitzgerald (2016) suggest a number of strategies:

• exercise, which increases blood flow (and therefore oxygen levels) in the brain
• staying hydrated, as water is crucial to good brain function
• playing games like Sudoku or doing crosswords
• socialising with friends and family
• eating foods which have been shown to improve cognitive function, such as oily fish, soy, fruits and vegetables
• getting a good night’s sleep.