Menopause Symptoms and Brain Health

We all know menopause changes your body. But did you know menopause can also affect brain health? Hormone changes caused by menopause can cause cognitive issues like memory loss, learning problems, and trouble concentrating. 

These changes may be so gradual that you might not notice them at first or so insignificant that you don’t pay them any attention. But is the brain fog you’ve been having really just a symptom of menopause, or something more serious?

Menopause Symptoms: An Overview

The National Institute on Aging defines menopause as a “point in time 12 months after a woman’s last period.” During the years leading up to that point, women may experience perimenopause, the life stage leading to menopause. 

Symptoms of perimenopause and menopause may include: 

  •     Hot flashes
  •     Night sweats
  •     Changes in monthly cycles
  •     Mood changes
  •     Vaginal health issues
  •     Changes in sleep patterns (add from article)

Changes in cognitive performance are another important yet often ignored symptom of menopause.

How Does Menopause Affect Cognitive Function?  


Up to “two thirds” of menopausal women report having problems with memory, concentration, and executive function.

For a long time, we only had informal evidence of the cognitive difficulties menopausal women face. 

If you’ve been having trouble concentrating on your favorite book or struggling to remember words since beginning your menopause transition, it’s not just in your head. The fluctuating hormone levels in your brain could be the cause of concentration problems.

Is It Really Just Menopause?


Fortunately, menopause-related brain fog is often mild and can disappear on its own with time, just like other unpleasant aspects of menopause, like hot flashes. For many women, this is a huge relief. It can be incredibly reassuring to know that there’s a reason you keep misplacing your phone or struggle to concentrate on your favorite book. 

But there’s just one problem—how do you know if your cognitive problems are really just menopause? 

The symptoms of menopause-related brain fog and other age-related cognitive disorders often overlap.

You might have been dismissing your brief lapses in memory as just another quirk of menopause when, in reality, they could be the start of early-onset dementia or Alzheimer’s disease. Just because menopause can bring on cognitive problems, this doesn’t mean that your memory lapses are menopause-related. 

But how do you tell the difference? What should you look out for when it comes to lapses in your cognitive abilities?

Menopause Memory Problems vs. Alzheimer’s Disease


Minor lapses in memory here and there happen to the best of us and are usually nothing to be concerned about. But if your cognitive problems are reaching the point they interfere with your daily quality of life, it might be time to talk to a doctor. 

Early symptoms of Alzheimer’s disease include: 

  • Repeating questions over and over
  • Getting lost easily, even in a familiar area
  • Trouble following directions or accomplishing simple tasks
  • Difficulty remembering words, even for familiar objects
  • Problems with decision-making
  • Trouble handling money or remembering to pay bills on time
  • Significant changes in mood, personality, or behavior 

When in doubt, it’s always best to raise your concerns with your doctor rather than dismiss them as nothing. However, even if you don’t have dementia or Alzheimer’s disease, there are times when menopause-related cognitive decline can linger rather than naturally fade.

How Can I Relieve Cognitive Symptoms Brought on by Menopause?

In general, living a healthy lifestyle can help you balance your hormones during menopause, alleviate cognitive symptoms. 



Eat foods that promote brain health, such as whole fruits, vegetables, lean meat, and nuts. There are also foods high in estrogen sources that are worth looking into.

  • Look for foods with omega-3s, such as fish, which can boost brain power.
  • Include leafy greens such as kale, spinach, and collards in your meals. These are rich in brain-healthy nutrients like folate and vitamin E.
  • Avoid eating sugar and processed foods, which can not only increase brain fog
  • Eat dairy products rich in calcium to help offset your risk of developing osteoporosis, which increases during menopause.
  • Consume foods that contain phytoestrogens—plant-based compounds that mimic estrogen in the body—such as flaxseeds, soy, peaches, garlic.



Regular exercise increases blood flow to the brain, and an oxygenated brain is a healthy brain.

Even a brisk walk down the block with your partner or pet can help you lift your mental fog. Exercise can also help ward off menopause-related weight gain.



Of course, you can also exercise your brain directly. Mindfulness exercises like meditation can increase your focus and help you concentrate on your important tasks more easily. You can even combine mindfulness with physical activities like yoga to get the best of both worlds!



Sleep and brain health go hand-in-hand. A lack of sleep can make you feel irritable and more forgetful than usual.

As noted earlier, shifts in sleep are common during menopause, so it’s essential to follow a regular sleep schedule and develop a bedtime routine. This may include reading a book, listening to soothing music, or taking a warm bath. Exercising and avoiding caffeine late in the day can also be helpful.

The Bottom Line

While menopause can leave you feeling foggy or out of sorts, you can take steps to alleviate your symptoms by investing in your health.

Keep an eye out for any cognitive problems that negatively impact your life, and contact your doctor if you feel that something is out of place. Whether you or someone you love is going through this transitionary period in life, remember to always be kind, patient, and understanding. 

To learn more about the personalized health program available at DP World’s Aviv Clinics Dubai and discover how we can help, contact the clinic.

Brain Fog Causes, Symptoms, and Treatments

“I feel I’m just getting by on autopilot. I feel delayed with my actions and reactions to questions and situations.”

“It’s almost identical to what I go through when I’m awakened from a dream–just total bewilderment and almost complete inability to process anything that’s going on.”

“Sometimes I am very far off. I’ll pause and get confused in the middle of doing things. I’m drowsy all the time and just don’t know what’s going on.”

“I feel heavy on the front of my head, unrefreshed, similar to a hangover or jet lag.”

“I feel like Dory in Finding Nemo.”

If any of these sound familiar, then you know what “brain fog” feels like. Brain fog is a symptomnot a diagnosis or disease. It leaves a person temporarily unable to concentrate or think clearly. 

Not all brain fog is created equally: anything from stress to dehydration to a urinary tract infection (UTI) can cause mild, temporary brain fog. COVID-19 itself may be increasing rates of a particular kind of brain fog seen in “long-haul” COVID cases. 

Regardless of the cause, the forecast for the brain remains the same: foggy, forgetful, and fuzzy around the edges.

Fortunately, new treatments, such as the innovative hyperbaric oxygen therapy (HBOT) medical protocol at Aviv Clinics, may offer relief from brain fog. Understanding brain fog causes, symptoms, and tips to manage brain fog can help you take charge of this difficult cognitive condition.

What Is Brain Fog?

Brain fog describes a feeling of confusion and forgetfulness, as well as a lack of mental focus. The effects of brain fog can range from mildly annoying to completely debilitating. 

The term “brain fog” can refer to isolated or minor cognitive effects that last hours or days. Still, it can also refer to significant, constant, and debilitating cognitive struggles.

What Causes Brain Fog? 

Brain fog isn’t a specific medical diagnosis, but a side effect of an emotional or medical condition.

Your mental muddiness may be for more common reasons:

  1. StressStress impacts the entire body—the brain included. When stress becomes chronic, it can negatively affect the brain, inhibiting it from functioning at an optimal level.
  2. Lack of sleepAnother obvious, but often overlooked, cause of brain fog is lack of sleep. Sleep deprivation interrupts the brain cells’ ability to communicate with one another, resulting in a lack of focus or clarity. More severe sleep issues, such as sleep apnea, can also cause brain fog and cognitive decline. 
  3. HormonesMenopause is known for wreaking havoc on the brain. The drop in estrogen levels can trigger memory and concentration issues. Hormonal changes are also known to exacerbate sleep deprivation, which may contribute to brain fog. Learn more about menopause and brain health.
  4. DietSome food allergies have been shown to contribute to brain fog. In addition, a vitamin B12 deficiency (which supports healthy brain function) can drive brain fog. Depression and fatigue are noted as common symptoms in research studies. 

MedicationsMedications, especially psychiatric and antibiotics, can have side effects that impact brain performance. This is especially common in older adults whose metabolic process is slower, making them more sensitive to medications.

When Should You Be Worried about Brain Fog? 

A sign that your brain fog may be cause for concern is when memory problems and other cognitive issues interfere with normal functioning. People with mild cognitive decline and/or early stages of dementia may find they have difficulty completing simple, everyday tasks like paying bills. 

This infographic from the National Institute on Aging details some common differences between normal aging and signs of serious memory loss.

Brain Fog and COVID-19  

Experiencing brain fog long after recovering from COVID-19 is common. As Aviv physician Dr. Mohammed Elamir, MD, FACP,  explains, there is a link between where the COVID-19 virus attacks the brain and how that impacted location affects long COVID symptoms.

If you’ve had COVID-19 and haven’t felt the same since, reach out to a trusted physician

Your physician may ask about: 

  • Your current physical activity levels 
  • Medications or supplements you’re taking
  • Possible nutritional deficiencies
  • Possible infections and inflammatory diseases/conditions
  • A timeline of symptoms
  • How symptoms have changed over time

Your doctor may also request a blood test, CT scan, or advanced MRI.

What Can You Do to Fight Brain Fog?

Brain fog may be a sign that your body isn’t operating at peak performance, much like when you get sick with a cold or flu. The brain needs constant oxygen, the right supply of nutrients, and rest in order to function well. 

When we fall short in one area of health, it’s easy to spiral out of control. Looking at the list of causes for brain fog, the cycle becomes clear: lack of sleep can lead to stress, which can lead to poor diet, and so on.

Often, the key to managing brain fog lies in good self-care. To ensure general health and wellness, try to:

  • Manage stressMany people find meditation helpful in dealing with stress.
  • Eat a variety of healthy foods—Maintain a diet rich in vitamins and nutrients.
  • Get enough sleep—What qualifies as a “good night’s rest” varies from person to person, so figure out what is right for you and stick to it. 
  • Maintain physical activityExercise has proven benefits for the brain. Start with 30 minutes per session, three days per week.
  • Drink enough water every daySome cases of brain fog are due to simple dehydration.
  • Challenge the brain with games, puzzles, or novel experiencesHere’s a free brain training game to get you started.
  • Try intermittent fasting. Many report that intermittent fasting helps clear brain fog and sharpen the mind. 

Unique Medical Protocol at Aviv Clinics

An effective cognitive treatment plan may involve hyperbaric oxygen therapy (HBOT) in combination with cognitive, nutritional, and physiological protocol. Aviv Clinics’ science-based treatment protocol helps to enhance brain performance and reduce brain fog for many conditions like traumatic brain injuries, fibromyalgia, Lyme, and dementia.

Based on over a decade of research and development, the intensive treatment protocol is customized to your needs. Aviv Clinics in central Florida is the only center in the United States to offer this program.

Get Back to Optimal Cognitive Health with Aviv

For more guidance on managing your self-care and staying healthy, contact Aviv Clinics. Our diverse medical team will be happy to provide the personalized care you need to get back to optimal health.