I'm a Menopause Expert. Here's How to Manage Your Brain Fog

Many women going through menopause say they feel forgetful, distracted, or mentally 'foggy.' This is called brain fog, and it is one of the most common symptoms of menopause. Doctors say it can affect a woman's confidence, her job, and her relationships at home. A new study also found that the hormone testosterone does not appear to help with this kind of brain fog, even though many social media posts claim it does.

To learn more, we spoke with Dr. Farah Ahmed, a women's health and menopause expert based in London. She explained what brain fog looks and feels like, why it happens, and how women can get help. Her advice covers everything from simple lifestyle changes to medical treatments.

Brain fog often shows up as everyday forgetfulness. A woman might forget where she put her keys, struggle to remember a coworker's name, or feel like she needs to write everything down just to keep track. Dr. Ahmed said she noticed this in her own life, adding that she was 'never a list person' before menopause. Sometimes, it is a family member who notices the changes first by asking questions like, 'Did you remember to do that?'

Brain fog can affect many parts of a woman's daily routine. At work, women may feel less confident because they cannot recall information as quickly as before. Dr. Ahmed noted that many women even think about quitting their jobs during this time because they do not feel supported. 'It's not just a case of being a little bit forgetful. It can have real-life implications,' she said.

Scientists do not fully understand all the causes of menopause-related brain fog yet. One key theory involves a hormone called oestrogen, which drops during menopause. The brain has special receptors for oestrogen, so when levels fall, thinking and memory can be affected. Other menopause symptoms like night sweats and hot flashes also disrupt sleep, which makes focus and memory worse the next day.

Many women do not immediately connect their forgetfulness to menopause. Some worry they might have dementia, while others blame their busy lives — work, children, and other responsibilities. Dr. Ahmed pointed out that women sometimes still have regular periods when brain fog begins, so they do not realize menopause could be the cause. Public conversations about menopause also tend to focus on hot flashes, leaving brain fog less well-known.

Dr. Ahmed offered several tips for managing brain fog. She encouraged women to see a doctor, especially a menopause specialist, if brain fog is hurting their daily life. A family doctor is always a good place to start the conversation about symptoms and options. She also suggested keeping the brain active with puzzles and games, and eating a healthy diet full of fruits, vegetables, nuts, and grains instead of relying on untested supplements.

Hormone replacement therapy, or HRT, is another option worth discussing with a doctor. Dr. Ahmed said many of her patients have reported big improvements in their thinking after starting HRT and getting their oestrogen levels back on track. She stressed that family members also play an important role by being patient, sharing tasks, and learning more about menopause. 'Loved ones need to be kind and give women a little bit more slack,' she said.