If you are a woman in your 40s or 50s, you may have experienced moments where you are unsure why you are in a room, forgotten the names of familiar people, or lost track of a sentence mid-way. This is known as menopause brain fog.

These occurrences can be concerning, leading some women to worry about early signs of dementia. However, if these experiences coincide with changes in hormone levels, hot flushes, night sweats, or weight gain, they are more likely to be symptoms of menopause rather than indicators of dementia.

Menopause-related brain changes are not solely psychological but have real physical and emotional impacts that can be distressing.

Menopause often occurs during other significant life events, such as children leaving home, grandchildren arriving, chronic disease diagnoses, caring for ageing parents, planning for retirement, or advancing careers. Therefore, menopause symptoms, including those affecting brain function, should be viewed in the context of other life events.


Hormones and Menopause brain fog

Two primary female hormones, estrogen and testosterone, play a vital role in cognitive function. When the levels of these deplete during perimenopause and menopause, this can lead to mental issues such as memory loss, fuzzy thinking, trouble concentrating, and confusion.

Oestrogen is a superstar in brain health – it keeps neurons firing, helps form new connections, and supports the growth of new brain cells. When estrogen levels start to plummet during menopause, your brain can suddenly find itself in a state of deprivation, struggling to function on less glucose – its main fuel. This can cause a host of cognitive symptoms, from memory loss to anxiety and depression.

Testosterone, another essential hormone the ovaries produce, is also crucial for brain health. It strengthens nerves in the brain and contributes to mental sharpness, clarity, and overall energy levels. It also helps to maintain the arteries that supply blood flow to the brain, protecting against memory loss.

But don’t worry – you can make plenty of simple lifestyle changes to support your brain health during this time of transition. While experiencing memory loss or brain fog can be frustrating, it’s important to remember that it’s a natural part of midlife. By taking care of your body through exercise, healthy eating, stress management, and getting enough sleep, you can help keep your brain functioning at its best.


READ MORE: Understanding Menopause Weight Gain


Regular Exercise

Maintaining an active lifestyle through regular exercise can also support brain health. It is essential to engage in activities that you enjoy. If you are not interested in going to the gym or attending fitness classes, yoga can effectively alleviate stress and promote relaxation. Daily walking can also help improve physical fitness and enhance mental and emotional well-being.

Starting a new nutrition and exercise regimen can be difficult, particularly if you are experiencing menopausal symptoms. The key is implementing small, sustainable changes that can become part of your daily routine. Women often experience an increase in energy and motivation to exercise when they begin taking HRT.


Prioritising Sleep

During perimenopause and menopause, many women struggle with sleep problems due to the brain’s inability to regulate sleep properly without the hormones estrogen and progesterone.

If you struggle to fall or stay asleep or wake up in the middle of the night, you may experience insufficient deep sleep, which is crucial for eliminating toxins and impurities and maintaining brain health.

To address this issue, it is advisable to adopt healthy sleep practices such as reducing screen time before bed, creating a cool, dark, and comfortable sleeping environment, and using pillow sprays or aromatherapy oils to induce relaxation.

Hormone replacement therapy (HRT) can significantly enhance sleep quality for most women. Improved sleep can also enhance mood, energy, and concentration, leading to a clearer mental state.

Clearimg menopause brain fog with a Bowl with salad items - leaves, boiled egg, figs and tomatoes on a blue plate with a fork on the plate


READ MORE: Anti-inflammatory Smoothie Recipes


A Healthy Diet

Did you know that what you eat can significantly impact your hormone balance and brain health? It’s important to include plenty of brain-healthy nutrients in your diet if you want to keep your brain in top shape.

Polyunsaturated fatty acids like Omega 3 and Omega 6 are essential for brain health and can be found in foods like eggs, fish, nuts, and seeds. These nutrients are vital for keeping your neurons firing and your brain functioning at its best.

But that’s not all – it’s also essential to ensure you’re getting plenty of antioxidants in your diet, particularly vitamins A, C, and E. Your brain is the most metabolically active organ in your body, meaning it’s burning through glucose and producing free radicals at a rapid pace. These free radicals can cause your cells to age faster and work less efficiently, but antioxidants can help to balance them out and minimise their negative impact.

One way to combat menopausal brain fog is to incorporate smoothies into your diet. Smoothies are a great way to get essential nutrients supporting brain health and cognitive function. Here are some ingredients you may want to consider including next time you make a smoothie:

Blueberries: Blueberries are a rich source of antioxidants, which can help protect brain cells from damage caused by free radicals. They are also high in flavonoids, which can improve cognitive function.

Spinach: Spinach is packed with nutrients supporting brain health, including vitamin K, folate, and iron. It is also a good source of antioxidants and can help improve cognitive function.

Avocado: Avocados are rich in monounsaturated fats, which improve blood flow to the brain and support cognitive function. They are also a good source of vitamin E, which is important for brain health.

Chia seeds: Chia seeds are high in omega-3 fatty acids, essential for brain health. They are also a good source of fibre, which can help regulate blood sugar levels and reduce inflammation.

Coconut oil: Coconut oil is an excellent source of medium-chain triglycerides (MCTs), which can improve memory lapses and brain fog


Smoothie Recipe to Help with Menopausal Brain Fog

In as little as 5 minutes, you can create a hormone-balancing smoothie that supports a healthy metabolism, nourishes your skin, and boosts your overall vitality – all without the hassle of exotic, hard-to-find ingredients! These nutrients can help clear the menopause brain fog and set you up for a better day.

Using simple everyday fruits, veggies, and liquids (such as plain water!), you can whip up a delicious smoothie and start experiencing the relief you need. Say goodbye to the struggles of menopause and hello to a refreshing and rejuvenating smoothie today!

Very Berry Smoothie

This smoothie is packed with hormone-balancing ingredients that can help reduce hot flashes and other menopause symptoms. The berries provide antioxidants, while the flaxseed contains lignans, which have estrogen-like effects on the body. Greek yogurt is a good source of calcium, which can help maintain bone health during menopause. Cinnamon can also help regulate blood sugar levels.


  • 1 cup frozen berries (blueberries, raspberries, or strawberries)
  • 1/2 banana
  • 1 scoop of protein powder (I love berry protein powder)
  • 1 tbsp ground flaxseed
  • 1/2 cup unsweetened almond milk
  • 1/2 tsp ground cinnamon




  • Add all ingredients to a blender.
  • Blend until smooth.
  • Pour into a glass and enjoy!
smoothie hormone-balancing