Up to two thirds (about 66%) of women experience brain fog, a term used to describe a range of cognitive difficulties, during menopause. Often dismissed as an unavoidable consequence of aging, brain fog manifests as confusion, lack of concentration, and memory problems. But is this mental cloudiness truly inevitable? Dr. Sanam Hafeez, PsyD, a neuropsychologist based in New York City, sheds light on the various factors that contribute to this condition and offers insight into managing it effectively.
“Brain fog can stem from a variety of sources,” she explains to Flow Space. “High stress levels can disrupt brain function, making it difficult to think clearly. Insufficient sleep is another major factor, as it hampers the brain’s ability to process and store information properly.”
Understanding brain fog in menopausal women
Brain fog is especially prevalent among women going through perimenopause and menopause. The reason for this could be attributed to levels of estrogen and progesterone fluctuating significantly during the menopause transition. As a result, Dr. Hafeez says many women report experiencing cognitive challenges such as difficulty focusing, memory problems, and a general sense of mental haze.
In addition, Dr. Hafeez says the extent and intensity of brain fog can differ widely. For some, it’s a minor annoyance, while for others, it can be a major disruption, affecting work, personal relationships, and overall quality of life.
“During these stages, hormonal shifts — especially fluctuations in estrogen and progesterone — can significantly impact brain function,” says Dr. Hafeez. “Menopause generally occurs around age 51, but cognitive symptoms can extend into the postmenopausal period,” she says. “The timing and severity of brain fog differ among women, influenced by factors such as genetics, health status, and lifestyle choices.”
Another theory on what causes brain fog in women could be linked to the body’s immune system response, which can cause inflammation in the brain. This inflammation may temporarily block the brain’s ability to process information efficiently. Additionally, brain fog can be triggered by chronic stress, hormonal changes, or blood sugar imbalances.
“Another key factor is the gut-brain connection; disruptions in the balance of gut microbiota have been associated with cognitive difficulties, indicating that gut health may be crucial for mental function,” Dr. Hafeez says. “Mental health issues such as anxiety, depression, and stress are known to impact cognitive performance, suggesting that managing these conditions might improve brain fog.”
Lastly, Dr. Hafeez says the emergence of post-viral symptoms, particularly following infections like COVID-19, has brought new attention to brain fog, emphasizing the need for a thorough approach to understanding and treating this condition. In March 2024, an estimated 7% of adults in the United States— about 17 million people — reported having Long COVID, according to data from the Centers for Disease Control and Prevention (CDC). While the exact number of individuals experiencing cognitive issues varies, one study found that nearly half of those with Long COVID reported poor memory or brain fog.
Tips for mitigating the symptoms of brain fog
Although you can’t really fully prevent brain fog from occurring, Dr. Hafeez says there are several steps you can take to improve your mental health to reduce the risk of symptoms becoming problematic. This often involves adopting healthy habits and proactive care. Dr. Hafeez recommends a nutritious diet rich in omega-3 fatty acids, vegetables, whole grains, fruits, and lean proteins to provide essential nutrients for optimal brain function.
“Regular exercise increases blood flow to the brain and helps reduce stress,” she says. “Ensuring sufficient sleep each night is crucial, as it allows for brain regeneration and cognitive clarity.”
Staying well-hydrated is also crucial, as dehydration can negatively affect cognitive abilities. Beyond common recommendations like puzzles and Sudoku, Dr. Hafeez encourages embracing activities that stimulate different areas of cognitive function. “Mastering a new language or picking up a musical instrument engages your brain in complex ways, enhancing memory and problem-solving abilities,” she explains.
Staying socially active is equally important, such as engaging in meaningful interactions with others to boost mental agility and emotional health. Creative endeavors like crafting, writing, or artistic expression can further contribute to cognitive development and mental flexibility. “Nurturing a curiosity-driven mindset by participating in educational events or exploring new interests keeps your mind dynamic and engaged,” Dr. Hafeez adds. Regular physical activity also promotes brain function through increased blood flow and helps alleviate stress.
In addition, Dr. Hafeez says managing stress through techniques like meditation, mindfulness, or deep-breathing exercises can also help alleviate the impact of stress on mental clarity. “These habits can effectively address brain fog and foster a more focused and alert mind.”