Menopause brain fog: why it happens and 5 simple tips to clear it

You walk into a room — and forget why you’re there. You blank on a friend’s name mid-conversation, misplace your keys, or just can’t seem to focus at work. You wonder: Is this stress? Is something wrong with me?

Menopause brain fog is a common (and frustrating) experience. While the hazy thinking, memory hiccups, and mental “fuzziness” can be unsettling, there are ways to manage. Understanding the science behind menopause brain fog can help you feel more in control. Plus, simple strategies — including movement — can help lift the fog and boost your energy, memory, and mood.

Here, learn more about what causes menopause brain fog, plus practical strategies to prevent and treat it — including exercise tips from Hinge Health physical therapists.

What is menopause brain fog?

Many people describe menopause brain fog as thinking and memory changes that can make everyday tasks feel more challenging. “Brain fog” during menopause isn’t a medical term, but it’s a real experience. You might notice:

• Forgetfulness: losing track of details, names, or recent conversations.

• Trouble focusing: difficulty concentrating on tasks or holding thoughts.

• Slow thinking: feeling mentally sluggish, like your mind is moving through molasses.

• Mental fuzziness: struggling to find the right word or follow a conversation.

These changes are common during perimenopause and menopause, though they can catch you off guard. You might worry it's something serious, like early signs of dementia, but menopause brain fog usually isn't permanent. For most people, these symptoms are temporary.

Menopause starts when you haven’t had a period for 12 months. The phase leading up to it, called perimenopause, usually begins in your 40s or 50s and can last several years.

How common is menopause brain fog?

Is brain fog a symptom of menopause? For many people, it is. Up to two-thirds of women report memory lapses or trouble concentrating during the menopause transition. Brain fog can start in the years leading up to your last period and linger during the postmenopausal years.

“You'd be surprised how often I hear, 'Is this normal?' from people experiencing menopause brain fog,” says Karina Marquez, PT, DPT, a physical therapist at Hinge Health. It's a common experience, but it doesn't mean you're stuck with it forever, says Dr. Marquez. “I've seen firsthand how simple changes in movement and daily habits can help lift the fog and boost your energy. There are effective strategies to help you navigate this chapter and come out stronger on the other side."

Does menopause cause brain fog?

Researchers believe that hormone changes during menopause may influence your thinking and memory. More studies are needed, but shifts in estrogen and progesterone during this time are thought to slow brain processing, reduce mental flexibility, and disrupt sleep, which can make brain fog more noticeable:

• Estrogen. While the science is still evolving, many experts believe that hormonal shifts — especially drops in estrogen — can slow down how your brain processes information and make memory lapses more common.

• Blood flow and plasticity. Lower estrogen levels can reduce blood flow to the brain and affect neural plasticity (how well your brain adapts and creates new connections).

• Sleep and stress. Menopause often brings sleep problems and increased stress, which can magnify brain fog and memory problems. Sleep challenges are extremely common during menopause, often due to hormone-driven changes in sleep quality. Nighttime hot flashes (night sweats) can repeatedly wake you up, reduce deep, restorative sleep and lead to daytime fatigue.

For most, these effects of brain fog are reversible. Once your body adapts to its new hormone levels, mental clarity often improves and menopause brain fog can go away.

Menopause vs. other causes of brain fog

Brain fog isn’t only caused by menopause hormone changes. Stress, poor sleep, health problems, and some medications can also lead to mental fuzziness. Many of these factors respond well to lifestyle changes, medications, and support. Cognitive changes during menopause can also be affected by:

• Chronic stress. Heavy mental loads, caregiving, and work demands can contribute to mental fogginess.

• Sleep disruptions. Night sweats and insomnia are common in menopause — both can make it harder to concentrate.

• Other medical causes. Thyroid conditions, vitamin deficiencies, or depression can also play a role.

• Medications. Some medicines, especially those affecting mood, pain, or sleep, may impact your memory and focus.

When to see a doctor

Menopause brain fog can be common and is usually temporary, but you should see your healthcare provider to rule out other causes. Your doctor can check for medical conditions that might contribute to brain fog, such as thyroid issues, vitamin deficiencies, or sleep disorders. If no other cause is found, your symptoms may be related to menopause. Reach out to your doctor if:

• Symptoms are sudden, recurrent, worsening, or severe

• Brain fog is greatly interfering or posing safety issues

• You’re worried about dementia, depression, or other health issues

Does menopause brain fog go away?

Yes — menopause brain fog usually improves over time. More research is needed and everyone’s experience is different, but many people notice symptoms peaking during perimenopause, with gradual improvement as they settle into menopause.

Exercise for menopause brain fog

Regular physical activity is helpful for menopause brain fog because it boosts blood flow to your brain, supports memory and focus, reduces inflammation, improves mood, encourages restful sleep, and reduces fatigue — making it easier to think clearly and feel more energized. 

Here’s how exercise helps clear the fog:

• Increases brain power. Aerobic activities — like walking, swimming, or cycling — help send more oxygen to your brain, which supports memory, attention, and overall brain function.

• Releases feel-good chemicals. Exercise prompts the release of endorphins and other neurotransmitters that boost mood and fight stress, helping to reduce feelings of sluggishness and anxiety.

• Reduces inflammation. Exercise lowers inflammation throughout the body, which plays an important role in protecting brain cells and supporting cognitive health. 

• Encourages healthy sleep. Consistent movement helps regulate your sleep cycle, making it easier to fall and stay asleep. Better rest means less brain fog.

• Reduces fatigue. Regular movement increases energy levels over time, making day-to-day tasks feel more manageable.

• Improves focus and clarity. Even short “snacks” of movement — like a five-minute stretch or a quick stroll — can sharpen your thinking and help you stay on task.

Managing menopause body changes with physical therapy

In addition to brain fog, menopause can also contribute to issues like joint pain, muscle aches, and pelvic changes such as bladder urgency or leakage. Many people don’t realize all of these symptoms are often linked to the hormone-related changes happening in your body during menopause.

Physical therapy can help you manage many of these common menopause symptoms, especially muscle and joint pain or pelvic floor issues. A physical therapist can guide you through safe, effective exercises tailored to your needs, even if you’re dealing with symptoms like fatigue, brain fog, or haven’t exercised in a while. PTs are experts in helping you stay active and address barriers, so you can move and feel better during menopause.

Recommended exercise for menopause brain fog

A well-rounded routine — including strength training, aerobic exercise, balance and flexibility work, pelvic floor exercises, and relaxation techniques — can help manage menopause brain fog and support your overall health. These different types of exercise can help boost brain function, improve mood, and help your body stay strong and resilient through menopause:

• Strength training. Lifting weights, using resistance bands, or doing bodyweight exercises two to three times per week increases blood flow to the brain, helps build muscle, boost metabolism, and support bone health.

• Aerobic exercise. Activities like walking, jogging, swimming, and cycling strengthen your heart and lungs, improve mood, and can sharpen memory and mental clarity. Adding intervals of higher intensity (such as with HIIT) may further enhance fitness and body composition.

• Balance and flexibility exercises. Movements that improve stability and flexibility — like yoga or targeted balance training — help prevent falls and keep your joints moving well.

• Pelvic floor exercises. Strengthening these important muscles can help manage menopause-related issues like leaks, urgency, painful sex, and pelvic discomfort.

• Relaxation exercises. Deep breathing, stretching, and yoga not only support your physical health, but can also calm your mind, ease anxiety, and help you focus.

Always consult with your healthcare provider before starting a new exercise program.

Any type of exercise is good for easing brain fog — movement of any kind helps boost blood flow, lift your mood, and sharpen your mind. These particular exercises are designed to build strength, flexibility, and balance, which support your overall health and can help combat brain fog during menopause. Movements like squats and lunges engage your largest muscle groups, helping to preserve muscle and boost metabolism, while also promoting better circulation to your brain. Bridges and planks strengthen your core and glutes for improved stability and easier daily movement, while upper body exercises like straight arm pull downs can enhance posture. Together, these exercises help keep your mind clear, your mood steadier, and your body resilient through the menopause transition.

By practicing these exercises regularly, you can help support clearer thinking, sharper focus, and better mood — while also improving your physical strength and resilience throughout the menopause transition. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for menopause brain fog

A variety of treatment options — including hormone therapy, prescription medications, cognitive training, supplements, and professional mental health support — may help reduce menopause brain fog.

1. Menopause hormone therapy (MHT)

Menopause hormone therapy can help with impairing menopause symptoms. The effect on brain fog is still being studied, but it shows promise for improving memory and attention, especially when started early in menopause. MHT can also reduce hot flashes and improve sleep for some people. Enhanced sleep quality can support brain health, which may reduce brain fog.

2. Non-hormonal prescription medications 

Certain antidepressants (SSRIs and SNRIs), gabapentin, and neurokinin 3 (NK3) receptor antagonist medications can be used to treat hot flashes during menopause, which can improve sleep and may indirectly improve cognitive symptoms.

3. Cognitive interventions

Cognitive interventions are structured activities and therapies designed to improve how your brain works. Examples include memory training exercises that help you remember information more easily, cognitive-behavioral therapy (CBT) to reshape unhelpful thinking patterns, and mindfulness-based stress reduction (MBSR) programs that teach relaxation and present-moment awareness. Research shows these approaches can boost verbal memory, support planning and organization (executive function), improve sleep quality, and reduce anxiety, helping you think more clearly and feel more in control of your mental wellbeing.

4. Supplements

Many plants, herbs, and foods have been used for centuries to treat menopause symptoms. But supplements are not FDA-regulated for dosage, ingredients, effectiveness, or safety. Because evidence is mixed and side effects can occur, check with your provider before taking them. Two options backed by research include:

• Melatonin is a brain chemical your body naturally produces to regulate sleep. During menopause, melatonin levels drop. More research is needed, but melatonin supplements may help you fall asleep and improve sleep and mood, which may ease daytime sleepiness and brain fog.

• Creatine is a natural compound found in high-protein foods like meat, fish, and dairy. New research suggests creatine supplements can help with memory, mental clarity, and mood during menopause by supporting brain energy and countering the fatigue and fog that often come with hormonal changes — especially when combined with exercise. Creatine has been widely studied for safety, strength, exercise performance, and overall health, and the U.S. Food and Drug Administration (FDA) recently designated creatine as “generally recognized as safe” for use in foods and supplements. 

5. Professional mental health support

Seeing a mental health professional — like a therapist or counselor — can be a key way to address menopause-related brain fog, especially if you’re also experiencing anxiety, depression, or high stress. Hormonal changes can strongly affect mood, which may worsen memory and concentration issues. A mental health provider can help you manage stress, develop coping tools, and address emotional challenges that contribute to brain fog. 

Always talk with your doctor before starting any new medication or supplement. Your provider can help you find the best approach for your unique needs and identify or treat other underlying conditions, such as thyroid problems, vitamin deficiencies, or sleep disorders, that might also contribute to brain fog.

Tips to manage menopause brain fog

The best way to manage menopause brain fog is with a holistic approach that targets both mind and body. There’s no single “cure,” but combining healthy habits — like regular movement, quality sleep, good nutrition, and emotional support — can make a real difference in how clear and energized you feel each day. Many of these strategies also support your overall health and wellbeing.

1. Stay active

Regular movement boosts blood flow to your brain, sharpens memory and focus, lifts mood, and helps you sleep better — making it easier to feel clear-headed and energized. Targeted exercises like squats, lunges, bridges, straight arm pulldowns, and planks (above) can improve both your physical resilience and thinking skills. You can exercise on your own or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

2. Prioritize your sleep

Getting enough restful sleep is key to managing menopause brain fog. Simple sleep habits like keeping a regular schedule, creating a relaxing bedtime environment, and managing night sweats can make a big difference. To improve your rest, consider these sleep hygiene tips:

• Keep a consistent schedule. Go to bed and get up at the same time each day.

• Create a cool, dark, restful space. This helps reduce night sweats and promote quality sleep.

• Limit screens before bed. Blue light can interfere with sleep hormones.

• Manage hot flashes. Treatment for hot flashes may help you sleep more soundly.

Sleep struggles are really common in menopause, but simple changes can help reset your rhythm, says Dr. Marquez. “Getting morning sunlight, moving your body during the day, and gently tiring out your muscles all support a healthy sleep cycle,” she adds.

3. Nurture your mental and emotional health

Mindfulness practices, social connection, and professional mental health support are all valuable ways to care for your emotional wellbeing, which can help ease menopause brain fog. Taking these steps to manage stress and seek support can make a big difference in your mental clarity:

• Mindfulness and breathing. Regular mindfulness or deep breathing exercises can reduce anxiety and brain fog.

• Talk it out. Therapy or support groups help process stressful changes.

• Social connection. Sharing your experiences can help you feel less alone and offer practical tips.

• Get professional support. If you’re struggling with mood swings, anxiety, or depression, reach out to a mental health professional for help. 

Sharing your experiences with friends, family, or community groups can make challenges feel less overwhelming. “Social connection isn’t just comforting — it actually supports emotional wellbeing and gives you a place to pick up practical tips,” Dr. Marquez says.

4. Fuel your brain with good nutrition

Eating anti-inflammatory foods, staying hydrated, getting key nutrients, and limiting sugar and alcohol are simple nutrition strategies that can help manage menopause brain fog and boost overall brain health:

• Focus on anti-inflammatory foods like fruits, vegetables, whole grains, fatty fish, nuts, and seeds to support brain health and reduce inflammation. These foods also include key nutrients for brain health that support memory, mental clarity, and mood, such as B vitamins, vitamin D, vitamin C, vitamin E, magnesium, omega-3 fatty acids, zinc, iron, choline, and selenium.

• Stay hydrated throughout the day, as even mild dehydration can worsen brain fog.

• Limit added sugar and alcohol, which can make brain fog and fatigue worse. Both can cause spikes and crashes in your blood sugar, leading to energy swings, poor concentration, and more pronounced cognitive symptoms. Alcohol can also disrupt sleep and impact mood, making menopausal brain fog feel even more challenging.

• Consider consulting a registered dietitian (RD) for personalized nutrition guidance. An RD can help you choose foods that support brain health, boost energy, and manage menopause brain fog.

5. Stay organized and keep your brain engaged

Focusing on one task at a time, taking breaks, minimizing distractions, using reminders, and staying mentally active with socializing or brain games can help you stay organized and keep your mind sharp during menopause. These simple tools can help you stay on track:

• Focus on one thing at a time. Completing one task before moving to the next can help prevent overwhelm and improve accuracy.

• Take regular breaks. Brief pauses can help reset your focus and reduce mental fatigue.

• Minimize distractions. Work in a quiet space, silence unnecessary notifications, and set aside dedicated time for important tasks.

• Use reminders and repetition. Write things down, use planners or apps for appointments and to-dos, and repeat new information several times to help it stick.

• Allow time to process information. Give yourself time to absorb new details at your own pace.

• Schedule smart. Plan your most important tasks during periods of peak focus and productivity.

• Give yourself grace. Memory slips are common and temporary; it’s okay to go easy on yourself.

• Stay mentally active. Socializing, learning new hobbies, or working on brain games and puzzles can help slow some of the normal age-related changes in the brain, especially in areas important for memory.

PT tip: Movement is your best ally

“Even on days when it’s tough to get going, movement is your best ally,” says Dr. Marquez. “Every step, stretch, or deep breath can help your mind feel clearer and your mood brighter.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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