Alternative Therapies, Diet, Exercise, HRT, Managing Symptoms, Mental Health, Self-Care, Wellbeing
Ever walked into a room and completely forgotten why? Or found yourself searching for your glasses… only to realise they’re on your head? If menopause has you feeling forgetful, distracted, or mentally foggy, you’re NOT alone.
Brain fog during menopause is real, and it happens due to hormonal shifts—mainly the drop in oestrogen, which plays a key role in memory, focus, and mental clarity. But the good news? There are natural ways to boost your brainpower and feel sharper again!
Why Does Menopause Cause Brain Fog?
During perimenopause and menopause, oestrogen levels drop, which can lead to:
Forgetfulness & trouble concentrating
Mental fatigue & slow thinking
Difficulty finding words ("Wait, what was I saying?")
Feeling overwhelmed or distracted
Oestrogen helps regulate neurotransmitters like serotonin and dopamine, which keep your brain functioning at its best. Without it, your mental sharpness can take a hit—but don’t worry, you can take control!
5 Simple Ways to Beat Brain Fog!
Hydrate, Hydrate, Hydrate!
Your brain is 75% water, and even slight dehydration can cause brain fog. Aim for 8-10 glasses of water a day to keep your mind clear and sharp!
Fuel Your Brain with the Right Foods
What you eat directly affects your memory and focus! Try adding:
Healthy fats – Avocados, nuts, olive oil, and oily fish boost brain function
Leafy greens – Spinach, kale, and broccoli are packed with brain-protecting antioxidants
Berries – Blueberries and blackberries help improve memory and fight cognitive decline
Dark chocolate – Yes, really! A little dark chocolate (70% cacao or higher) can enhance focus
Avoid: Processed sugars, excess caffeine, and alcohol—they can make brain fog worse!
Move Your Body to Sharpen Your Mind 🏃♀️
Exercise isn’t just for your body—it’s for your brain too!
Yoga & meditation – Reduces stress & clears your mind
Daily walks – Even 20 minutes improves brain function
Strength training – Increases oxygen flow to the brain
Regular movement boosts blood flow and releases endorphins, helping to clear mental fog!
Prioritise Quality Sleep
Brain fog gets worse when you’re sleep-deprived! Try this:
Stick to a bedtime routine – Aim for 7-9 hours of sleep
Limit screens before bed – Blue light disrupts melatonin production
Keep your bedroom cool – Ideal temp = 65°F (18°C) for deep sleep
Bonus Tip: Try magnesium or chamomile tea before bed for better relaxation!
Train Your Brain
Just like your muscles, your brain needs exercise too!
Puzzles & word games – Keep your memory sharp
Read daily – Stimulates brain activity
Listen to music – Certain tunes improve focus & cognition
Pro Tip: Learning something new—like a language, instrument, or hobby—keeps your brain active & engaged as you age!
The Bottom Line: Brain Fog Isn’t Permanent!
With the right hydration, nutrition, movement, sleep, and mental exercises, you can take control of menopause brain fog and feel mentally sharp again!