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Understanding and Coping with Brain Fog During Menopause

As women approach menopause, many find themselves grappling with a phenomenon known as brain fog. This cognitive cloudiness, characterized by forgetfulness and difficulty concentrating, can be both frustrating and worrying for those experiencing it.

Brain fog affects nearly two-thirds of women transitioning through menopause. Symptoms may include memory lapses, trouble finding words, and an overall sense of mental sluggishness. These experiences can not only disrupt daily life but also lead to concerns about cognitive decline, such as dementia.

Fortunately, for most women, brain fog during menopause is typically temporary and not indicative of a more serious condition. However, the impact on quality of life, self-esteem, and work productivity can be significant. A recent study in the UK has shown that just 22% of workers have spoken about menopause at work, yet over 78% of people had experienced brain fog as an effect of menopause. Other common emotion-related symptoms include insomnia, anxiety, low mood and fatigue. This set of symptoms has widespread impact, beyond just physical problems. It affects women's self-confidence, productivity and careers.

woman in menopause holding book
Am I going crazy? Why can't I remember what I was saying?? Women experience this brain fog when in menopuse.

What is Brain Fog?

Brain fog, while not a medical term, accurately captures the challenges many women face during menopause. Brain fog is used to describe the changes in memory or cognition. Fluctuating hormones and life stresses have been identified as contributing factors to this cognitive fog. However, not all women experience these changes, highlighting the importance of further research to identify risk factors and potential interventions.

It's essential to distinguish between menopause-related cognitive concerns and more serious conditions like dementia. While occasional forgetfulness and word-finding difficulties are common during menopause, persistent cognitive impairment should prompt a conversation with a healthcare professional.

What helps with brain fog during menopause?

While brain fog may feel overwhelming, there are steps women can take to manage symptoms and support brain health. Regular exercise, mindfulness practices, and a balanced diet rich in antioxidants can all contribute to cognitive well-being. Additionally, maintaining good sleep hygiene and seeking professional help if needed are vital aspects of self-care during menopause.

Here are several strategies you can employ to help manage symptoms and improve cognitive function:

  1. Stay organized: Use tools like calendars, to-do lists, and reminders to keep track of tasks and appointments. Breaking tasks into smaller, more manageable steps can also help prevent feeling overwhelmed.

  2. Prioritize tasks: Focus on the most important tasks first and break them down into smaller steps if needed. This can help conserve mental energy and prevent decision fatigue.

  3. Get regular exercise: Physical activity has been shown to improve cognitive function and mood. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, swimming, or cycling.

  4. Practice mindfulness and relaxation techniques: Activities like meditation, deep breathing exercises, and yoga can help reduce stress and improve focus and clarity of mind.

  5. Get plenty of sleep: Poor sleep quality can worsen brain fog symptoms. Establish a regular sleep schedule, create a relaxing bedtime routine, and make your sleep environment comfortable and conducive to rest.

  6. Eat a balanced diet: Choose nutrient-rich foods that support brain health, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods, which can contribute to brain fog.

  7. Stay hydrated: Dehydration can impair cognitive function, so be sure to drink plenty of water throughout the day.

  8. Challenge your brain: Engage in activities that stimulate your mind, such as puzzles, crossword puzzles, reading, learning a new skill or hobby, or playing strategy games.

  9. Take breaks: Give yourself permission to take breaks when needed to rest and recharge. Stepping away from tasks for a few minutes can help clear your mind and improve concentration when you return.

  10. Seek support: Don't hesitate to reach out to friends, family, or a healthcare professional for support and guidance. Talking about your experiences and sharing coping strategies with others can be helpful in navigating brain fog during menopause.

How to manage Brain Fog while at work?

Feeling overwhelmed by brain fog during menopause is a common experience shared by many women, but there are practical steps you can take to ease the burden and navigate through this challenging time with confidence.

  1. Plan your day: Organize your tasks into manageable steps using planners or project management tools. Prioritize your tasks to focus on what's most important and schedule meetings during times when you feel less tired or overwhelmed.

  2. Communicate with your colleagues: Be open about your experience with brain fog and ask for support when needed. Let your employer know about your needs, and explore adjustments like flexible working hours or remote work options.

  3. Take notes and prepare: During meetings, jot down key points and thoughts to ensure you stay engaged and contribute effectively when it's your turn to speak. Utilize technology like team chats to share questions or comments in real-time.

  4. Prioritize self-care: Get enough sleep, eat nutritious meals, and exercise regularly to support overall well-being and reduce brain fog. Preparing healthy lunches and incorporating short walks or mobility exercises into your routine can make a big difference.

  5. Practice mindfulness: Take regular breaks to practice mindfulness or meditation, even during your workday. This can help reduce stress, improve focus, and clear your mind.

  6. Stay hydrated and nourished: Drink plenty of water and choose brain-boosting foods like nuts, seeds, and fruits to maintain energy levels and cognitive function throughout the day.

  7. Take regular breaks: Step away from your desk periodically to stretch, walk, or engage in a non-work-related activity to refresh your mind and improve concentration.

  8. Create a conducive workspace: Keep your desk clutter-free, ensure proper lighting, and consider ergonomic adjustments to enhance focus and productivity. If you experience hot flushes, incorporate a fan into your workspace.

  9. Seek professional and peer support: Consult with your doctor or gynecologist about potential treatments options. Connect with colleagues or support groups to share experiences and coping strategies.

  10. Advocate for menopause-friendly policies: Encourage your employer to implement menopause-specific benefits and policies to support women in the workplace. Increased awareness and support can lead to greater job satisfaction and retention among menopausal employees.

woman working on laptop
Two-thirds (67%) of women (aged 40 to 60 in employment) going through menopause, say symptoms such as brain fog have had a mostly negative effect on them at work.

By implementing these strategies and advocating for supportive workplace policies, you can navigate the challenges of menopause while maintaining productivity and well-being. Remember, you're not alone, and seeking support from peers and professionals can make all the difference.


Hati Health is a digital platform for women, providing on-demand access to products and services, including telehealth, symptom checking, holistic wellness plans and education.

We believe that being able to talk openly about women's healthcare and bringing appropriate solutions will inspire women to achieve their fullest potential in their personal and professional lives.

If your employer isn’t working with Hati Health yet, we would love an introduction! Connect us through [email protected]

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