Health & Wellness

How To Get Rid Of Menopausal Brain Fog?

Note down the effective strategies to combat menopausal brain fog and regain mental clarity. Here we have from lifestyle changes to treatments all you need to know.

Written by Rachel Davis

On Mar 20, 2024 – 4 minutes read

How to get rid of menopausal brain fog?

Are you experiencing memory lapses, difficulty concentrating, or feeling like you’re in a mental haze during menopause? You’re not alone. Many women going through menopause find themselves asking, “How to get rid of menopausal brain fog?” This frustrating condition can impact daily life, but there are ways to get rid of it. In this article, we’ll explore the causes of menopause-related brain fog and provide practical strategies to help you regain mental clarity. From lifestyle changes to natural remedies and supplements, we’ll cover everything you need to know to navigate this challenging aspect of menopause with confidence.

What Is Menopause?

What Is Menopause

Before exploring how to get rid of menopausal brain fog? Let’s see what menopause is. Menopause is a natural biological process. It marks the end of a woman’s reproductive years and typically occurs after they hit 45. The ovaries gradually reduce the production of female sex hormones – estrogen and progesterone, leading to the cessation of menstrual periods.

During the transition to menopause, known as perimenopause, women may experience various symptoms due to hormonal fluctuations. These can include irregular periods, hot flashes, night sweats, mood changes, vaginal dryness, sleep disturbances, and weight gain. The duration and intensity of these symptoms vary among women.

After menopause, women no longer can become pregnant naturally. However, they are at increased risk for certain health conditions, such as osteoporosis and heart disease, due to the decrease in estrogen levels. Hormone replacement therapy and lifestyle modifications can help manage menopausal symptoms and reduce health risks.

Why Does Menopause Make You Forgetful?

Menopausal brain fog is a common complaint among women during this transitional phase of life. But what exactly causes this mental clouding? Hormonal fluctuations in your body during the perimenopause period, particularly the decline in estrogen levels, play a significant role. Estrogen is known to have neuroprotective effects on the brain, and its decrease can lead to forgetfulness and difficulty concentrating.

Does your brain go back to normal after menopause? Yes, the good news is that menopausal brain fog doesn’t last forever. So, when does menopause brain fog end? While the duration varies from woman to woman, most experience relief within a few years after their final menstrual period. However, there are steps you can take to manage and reduce the severity of brain fog during this time.

How to Get Rid of Menopausal Brain Fog?

One question that often arises is, The answer is yes, for most women. As hormone levels stabilize, cognitive function typically improves. However, adopting healthy habits during menopause can support brain health and enhance mental clarity both now and in the long run.

Lifestyle Changes

So, How do get rid of menopausal brain fog? Let’s start with lifestyle changes. Regular exercise, particularly aerobic activities like brisk walking or swimming, can boost blood flow to the brain and improve cognitive function. Aim for at least 30 minutes of moderate exercise throughout the week. Additionally, prioritizing sleep is crucial. Establish a consistent sleep schedule and create a relaxing bedtime routine to promote restful sleep.


Nutrition also plays a vital role in managing brain fog. Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients your brain needs to function optimally. Staying hydrated by drinking plenty of water and healthy juices throughout the day is equally important for mental clarity.


When it comes to natural remedies for menopause brain fog, certain herbs and supplements show promise. Ginkgo biloba, known for its cognitive-enhancing properties, may help improve memory and concentration. Other options include omega-3 fatty acids, which have anti-inflammatory and neuroprotective effects, and B vitamins, particularly B6 and B12, which support brain function. Consult your doctor to choose the best supplements for menopause brain fog.


You may also be wondering, “What is the best vitamin for menopause brain fog?” While individual needs may vary, vitamin D has been known as a key player in cognitive health. Ensure you’re getting adequate vitamin D through sunlight exposure, diet, or supplementation under the guidance of a healthcare professional.

Medical Treatments

Perimenopause brain fog treatment includes low-dose birth control pills or hormone replacement therapy (HRT). They may help alleviate brain fog by regulating hormonal fluctuations. Consult with a healthcare professional to determine if hormone therapy is appropriate for your individual situation.

In addition to these strategies, engaging in mentally stimulating activities can help keep your brain sharp. Puzzles, crosswords, learning a new skill, or language, and staying socially active can all contribute to better cognitive function during menopause and beyond.


Menopausal brain fog can be a frustrating and concerning symptom, but remember, you’re not alone in this experience. By understanding the causes and implementing targeted strategies, you can take control of your cognitive health during this transformative time. Lifestyle changes, natural remedies, and the right supplements can all play a role in managing brain fog and promoting mental clarity.

As you navigate this journey, be patient with yourself and celebrate the small victories along the way. Menopause is a natural transition, and with the right tools and mindset, you can embrace this chapter of life with renewed confidence and vitality.

So, we’d love to hear from you: what strategies have you found helpful in managing menopausal brain fog? 

  1. Brain fog in menopause: a health-care professional's guide for decision-making and counseling on cognition

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Hi! I am Rachel; a mom and a hair and makeup artist. I am very old-school and I love sharing my experiences on parenting, marriage, and daily life hacks. What is more fun than that! I believe that to take care of anything, you have to love and give your heart and soul to it. Writing has been my passion ever since I was little and it’s the best way I express myself – my thoughts and dreams. Here, I write about everything that I love.

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