Brain fog in menopause: why it happens and how we can improve it

«I walk into a room and can't remember what I came for.» «I'm speaking and suddenly I can't find the right word.» «I read a page and have to start again because I don't remember what I've just read.»

If you have ever felt this, you are not alone.

Many women describe the sensation as having their mind «wrapped in a cloud». This is what we know as brain fog, a very common symptom during perimenopause and menopause which, frustrating as it may be, has a biological explanation.

What is brain fog?

Brain fog is not a disease, nor does it mean you are losing your memory. It is a temporary change in cognitive function: difficulty concentrating, trouble finding words, a sense of mental slowness, everyday forgetfulness, reduced ability to organise tasks and difficulty sustaining attention.

Many women describe it as «feeling like the brain is running more slowly».

How is it linked to menopause?

During the menopausal transition, oestrogen levels fall progressively. These hormones act not only on the reproductive system but also on the brain.

Oestrogens are involved in memory, attention, learning, communication between neurons and mood regulation. When these levels change, some women experience a temporary decline in cognitive performance.

It is not only about hormones

Brain fog is usually the result of several factors acting at the same time:

Sleep disruption. Night waking and insomnia reduce daytime concentration.

Stress. Raised cortisol can affect memory and attention.

Anxiety. Constant worry makes information processing harder.

Loss of muscle mass. Muscle is a metabolically active organ: good body composition also supports brain health.

Metabolic inflammation. Evidence increasingly links chronic low-grade inflammation with cognitive decline.

Can it be improved?

The answer is yes. Most women improve when the problem is addressed globally. At SHOMMA we work from a healthspan approach, looking for the causes that may be contributing to these symptoms.

Strategies may include: optimising sleep quality, strength training to preserve muscle mass, regular aerobic exercise, anti-inflammatory nutrition, correcting nutritional deficiencies, stress management, personalised hormonal assessment and hormone therapy when indicated after an individual medical evaluation.

There is no single solution for every woman. Each case requires a personalised assessment.

When should you seek advice?

If brain fog interferes with your work, your personal life or your wellbeing, a medical assessment is worthwhile. It is important to distinguish menopause-related cognitive changes from other possible causes such as sleep disorders, thyroid conditions, vitamin deficiencies, anxiety or depression.

At SHOMMA we believe in a new way of wellaging

Getting older should not mean resigning yourself to losing energy, mental clarity or quality of life. Our goal is not simply to treat symptoms, but to understand what is happening in your body so you can live more years with health, independence and wellbeing.

Because healthspan means exactly that: increasing the years we live in good health.

Brain fog is a frequent symptom during menopause and, in most cases, it has a biological explanation. It does not mean you are losing your memory, nor that you should accept it as inevitable.

With the right assessment and an integrative approach it is possible to improve concentration, regain mental clarity and feel like yourself again.

At SHOMMA we carry out a full assessment of your hormonal, metabolic and cognitive health to help you understand what is happening and design a personalised plan. Book your assessment and start caring for your healthspan.