Key Points Summary
· Brain fog causes memory lapses, slower thinking, and difficulty concentrating, often linked to hormonal shifts during menopause.
· Falling oestrogen impacts the hippocampus, affecting memory and recall, while declining progesterone disrupts sleep and focus.
· Stress, blood sugar swings, poor detoxification, and gut imbalances can worsen memory problems and cause brain fog in perimenopause.
· Including whole foods in your daily diet, omega-3s, B vitamins, and magnesium, exercising regularly, maintaining a good sleep routine, and reducing stress can help to manage brain fog naturally.
· Other tips which can support more mental clarity in midlife also include adaptogens, phytoestrogens, maintaining a constant cognitive challenge, and reducing everyday toxin exposure.
Do you ever walk in a room and forget why, lose track of what you were saying mid-sentence, or struggle to focus at work? You’re not alone. Many women complain about brain fog during menopause, with poor memory and finding it difficult to focus and concentrate. While not dangerous, these changes can feel unsettling, especially when they affect confidence, productivity, or daily life. They may also worsen over time, leading to more severe and chronic problems.
So, why does brain fog happen, and what can you do to support clearer thinking?
What Causes Brain Fog During Menopause?
During perimenopause, the levels of oestrogen and progesterone fluctuate and eventually decline. These hormones don’t just influence reproductive health, but they also affect our brain chemistry. Oestrogen supports memory and learning by acting on the hippocampus, the part of the brain that processes and stores information.1 During perimenopause, the falling oestrogen levels can trigger memory problems, slower thinking, and issues with recall. Meanwhile, progesterone, reduces inflammation in the brain2 and interacts with calming neurotransmitters such as GABA.3 As progesterone declines, women may feel more anxious, restless, or have disrupted sleep, all of which cause difficulties in concentration.
This stage of life can also coincide with busy family or work responsibilities, meaning your brain is trying to juggle more while running on less. Brain fog is rarely due to one single factor. Lifestyle and health changes in midlife often play a role. Waking in the night due to night sweats or insomnia can make it harder for the brain to consolidate memories; high cortisol over time can affect concentration and mental clarity; blood sugar fluctuations can leave the brain struggling for energy;4 and poor detoxification5 or imbalanced gut bacteria can affect how oestrogen is processed, with knock-on effects on the brain.6 This may explain why some women notice more headaches, mood dips, or increased anxiety alongside brain fog during this transition.
Read this article to find out what other factors can affect our brain during menopause - How does menopause affect the brain?
Managing Brain Fog Naturally
7 things you can do to manage your brain fog
The good news is that simple changes can support sharper thinking and lift energy:
1. Focus on whole foods, rich in fibre, protein, and healthy fats at each meal to keep blood sugar steady. Include omega-3 rich fish, slow-release carbs like oats or quinoa and colourful fruit and vegetables for antioxidant protection.
- Magnesium-rich foods: Leafy greens, nuts, seeds and wholegrains provide magnesium, which supports the nervous system and may help with focus.
- Omega-3 fatty acids: Found in oily fish, flaxseeds and chia seeds, these fats are crucial for brain health and may help sharpen memory. Other healthy fats can be found in nuts, seeds, avocados or olive oil.
- B vitamins: Wholegrains, eggs and leafy vegetables provide nutrients that support energy, memory and mood.
2. Move your body - Exercise boosts blood flow and oxygen to the brain improving concentration and mental clarity. A brisk daily walk is enough to help.
3. Prioritise sleep - Create a calming evening routine, keep the bedroom cool, and reduce caffeine and alcohol, which can worsen hot flushes and disturb sleep. Read more on how to support your sleep naturally in our blog, Your Guide To A Better Night's Sleep
4. Stress less - Chronic stress can affect our thinking. Mind-body practices like yoga, meditation, or breathing exercises help calm the nervous system and provide more focus.
5. Challenge your brain - Reading, puzzles, or learning something new can help maintain your focus and memory.
6. Use clean products – Replace your toiletries, makeup, household cleaning products with clean, natural ones to reduce the toxic load on the body. Read more on how these toxins can affect your brain in this article Neurotoxins: How everyday toxins can affect our brain health
7. Consider adaptogens such as holy basil, which has been shown to support resilience and focus under stress.7,8 Phytoestrogens from flaxseeds, sage or red clover may also ease hormonal dips that contribute to brain fog in menopause.9–11
Experiencing brain fog symptoms can feel unsettling, but they don’t mean permanent decline, and they don’t need to define your daily life. Your brain is simply adapting to a new hormonal environment. With nourishing foods, supportive routines, and targeted nutrients, many women notice improvements in clarity, focus and memory. Menopause may bring changes, but it can also be a time to create new healthy habits to strengthen both body and mind.
And if you would like to read more menopause tips, download our Menopause Guide. For more expert advice, contact our Clinical Nutrition team for free Monday to Friday between 9am-5pm on 01214338702 or clinicalnutrition@biocare.co.uk.
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References:
1. Hara Y, Waters EM, McEwen BS, Morrison JH. Estrogen Effects on Cognitive and Synaptic Health Over the Lifecourse. Physiol Rev. 2015;95(3):785. doi:10.1152/PHYSREV.00036.2014
2. Guennoun R. Progesterone in the Brain: Hormone, Neurosteroid and Neuroprotectant. Int J Mol Sci. 2020;21(15):1-21. doi:10.3390/IJMS21155271
3. Kapur J, Joshi S. Progesterone Modulates Neuronal Excitability Bidirectionally. Neurosci Lett. 2021;744:135619. doi:10.1016/J.NEULET.2020.135619
4. Gillespie KM, White MJ, Kemps E, Moore H, Dymond A, Bartlett SE. The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis. Nutrients. 2024;16(1). doi:10.3390/NU16010075/S1
5. Butterworth RF. The liver–brain axis in liver failure: neuroinflammation and encephalopathy. Nature Reviews Gastroenterology & Hepatology 2013 10:9. 2013;10(9):522-528. doi:10.1038/nrgastro.2013.99
6. Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen–gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. doi:10.1016/J.MATURITAS.2017.06.025/ASSET/83920B41-F22B-46DD-BA9C-71930F683C5B/MAIN.ASSETS/GR2.JPG
7. Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014;5(4):251-259. doi:10.4103/0975-9476.146554
8. Chatterjee M, Verma P, Maurya R, Palit G. Evaluation of ethanol leaf extract of Ocimum sanctum in experimental models of anxiety and depression. Pharm Biol. 2011;49(5):477-483. doi:10.3109/13880209.2010.523832
9. Kennedy DO, Pace S, Haskell C, Okello EJ, Milne A, Scholey AB. Effects of cholinesterase inhibiting sage (Salvia officinalis) on mood, anxiety and performance on a psychological stressor battery. Neuropsychopharmacology. 2006;31(4):845-852. doi:10.1038/SJ.NPP.1300907
10. Patisaul HB, Jefferson W. The pros and cons of phytoestrogens. Front Neuroendocrinol. 2010;31(4):400. doi:10.1016/J.YFRNE.2010.03.003
11. Guttuso T. Effective and clinically meaningful non-hormonal hot flash therapies. Maturitas. 2012;72(1):6-12. doi:10.1016/j.maturitas.2012.01.023
September 16, 2025
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