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Brain Fog and Menopause
Brain fog: You know the signs, new research sheds light on what's happening up there.
Publication:
Science Daily - University of Oklahoma
Author:
April Wilkerson
Date:
April 30, 2025
Article Summary
Hot Flush Fix Summary
Let's talk about brain fog in menopause - that frustrating feeling where your brain seems to have gone on holiday without bothering to tell you first.
You know the signs: forgetting simple words, walking into rooms with no idea why you're there, and losing your train of thought mid-sentence. It's real, and new research sheds light on what's happening up there.
According to recent studies, about 44-62% of women in perimenopause report cognitive difficulties. That's not some minor issue - it's the majority of us! The good news is that science is finally taking this seriously, with multiple studies in 2024-2025 investigating the causes and potential treatments. The latest research shows that menopause brain fog is linked to declining estrogen levels, which affect crucial areas of the brain responsible for memory and cognitive function.
A 2024 study led by neuroscientist Lisa Mosconi found that estrogen doesn't just affect reproductive functions - it has profound impacts on brain regions involved in memory, attention, and cognitive
processing. One of the most exciting recent discoveries comes from the University of Oklahoma, published in 2025.
This study identified low iron levels as a potential cause of brain fog during menopause. Women with adequate iron levels performed significantly better on cognitive tasks than those with lower levels. This is groundbreaking because iron levels aren't typically checked during menopause consultations, yet they could be an easy fix.
The severity of brain fog also appears to be linked to how severely you experience other menopause symptoms, particularly depression and sexual problems.
The cognitive changes typically include difficulty with verbal memory (remembering words), verbal fluency (quickly retrieving words), and attention.
These symptoms are temporary and mild for most women, but they can significantly impact quality of life, especially in professional settings. Many women hit their career peaks just as menopause arrives, making these cognitive challenges particularly frustrating.
CHECK YOUR IRON LEVELS
• Request iron testing from your GP or specialist (surprisingly often overlooked)
• Consider dietary changes to boost iron - red meat, spinach, lentils, and fortified cereals
CONSIDER HORMONE THERAPY OPTIONS
• Discuss estrogen therapy with your GP if appropriate
• For those with early/surgical menopause, hormone therapy may be particularly beneficial
EXPLORE RESEARCH-BACKED SUPPLEMENTS
• Omega-3 fatty acids may support brain health during estrogen decline
• B-complex vitamins, especially B6, B9 (folate), and B12, for cognitive function
• Vitamin D if deficient (shown to impact cognitive performance)
• Consider ashwagandha for stress reduction and potential hormonal benefits
DAILY BRAIN-SAVING STRATEGIES
• Practice mindful focus on one task at a time
• Create reminder systems
• Give your brain extra time to process new information
LIFESTYLE MODIFICATIONS
• Prioritise quality sleep (a critical factor in cognitive function)
• Regular exercise improves blood flow to the brain
• Mediterranean diet shows benefits for cognitive health
• Stress reduction techniques like meditation or yoga
WHEN TO SEEK ADDITIONAL HELP
• If brain fog significantly interferes with daily life or work
• If symptoms worsen rather than improve over time
• If memory problems extend beyond typical brain fog (forgetting familiar names/places)
• If accompanied by significant mood changes or depression
Remember: Brain fog during menopause is normal, temporary, and manageable. With the right strategies, you can navigate this phase while keeping your mental clarity mostly intact. You're not losing your mind - your brain is adjusting to a new hormonal reality.