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Brain Fog During Menopause: How Do You Get Rid of It?


Brain fog, also called “brain fatigue,” can range from a mild to severe experience of mental confusion—and menopause is one of the main culprits behind it.

You may have trouble remembering things mid-sentence, find your mind trailing off, or have difficulty concentrating.

Other symptoms of brain fog include:



Low energy or motivation



Trouble sleeping through the night

Here, we’ll look at the main reason menopause gives you brain fog, plus five ways to prevent it.

What Causes Brain Fog During Menopause?

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Brain fog during menopause is all thanks to fluctuating hormones in your body—specifically, a decrease in estrogen. Studies have confirmed that performance on certain memory tasks declines during the menopausal years.

Moreover, our circulation tends to slow down as we get older, which causes less oxygen to reach our brain cells, resulting in that fuzzy-headed feeling.

But don’t worry: as your hormones even out, your brain fog likely will too. Research also shows that memory usually improves in post-menopausal years.

So, how do you get rid of brain fog? The next five tips can help keep your mind sharp and reduce brain fog during menopause.

1. Get a Good Night’s Sleep

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It should come as no surprise that you’re a bit foggy when you’re sleep-deprived! Your brain needs 7 to 8 hours of sleep per night to function at its best.

Try resetting your natural body clock by going to sleep and waking up at the same time every day, and try a lavender aromatherapy diffuser by your bed to help induce sleep.

It’s also best to ditch the smartphone at bedtime—that blue light can suppress your brain’s production of melatonin, a hormone that helps with sleep.

2. Incorporate Vitamin B12 Into Your Diet

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The hormonal imbalances during menopause may lead to a vitamin B12 deficiency, leaving you feeling weak, forgetful, and downright foggy.

Along with menopause, taking antacids such as Prilosec and Zantac may also increase your risk of a vitamin B12 deficiency.

To correct it, you can start taking a B12 supplement and/or add more foods to your diet that are rich in vitamin B12, including:

Seafood (salmon, shrimp, mackerel, sardines, clams, trout, and herring)

Grass-fed beef


Milk and dairy products

Fortified yeast

3. Aim to Exercise Weekly

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There are so many benefits associated with regular exercise, and relieving brain fog is one of them!

Research suggests that heart-pumping aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for learning and verbal memory.

Exercise also releases adrenaline into the blood, which, along with energy, is delivered to the brain and enhances memory.

Even a brisk, 30-minute walk is perfect for getting your heart rate up! If you need to ease into it, start with a few minutes of moderate-intensity exercise each day and work your way up as your stamina progresses.

4. Play Digital Puzzle Games

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Yes, really! A recent study from the University of York found that older adults (age 60+) who play digital puzzle games have the same memory abilities as those in their 20s.

In a statement from the study, Dr. Joe Cutting from the University of York says, “Puzzle games for older people had this surprising ability to support mental capabilities to the extent that memory and concentration levels were the same as a 20 year-olds who had not played puzzle games.”

So, grab your device and try Sudoku, Wordle, or crossword puzzles and sharpen that memory!

5. Eat Plenty of Brain-Boosting Foods

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Eating a well-balanced diet full of vitamins and minerals is one of the best ways to keep your brain and body healthy. But there are also specific herbs, spices, and foods that have been shown to specifically improve memory and cognitive function.

Add the foods below to your shopping cart if you want to feel sharper:

Oregano: One of the highest sources of luteolin, according to the USDA. Why does this matter? Luteolin is a plant compound that fights inflammation, boosts cognitive function, and has been shown to improve memory.

Avocados: Rich in monounsaturated fat, which helps your memory function by improving blood cholesterol levels.

Walnuts: Packed with omega-3 fatty acids, which help boost brain function and can also improve your mood. Add walnuts to your afternoon trail mix, or throw them onto a salad for some quick brain-boosting power.

Salmon and Tuna: Rich in polyunsaturated fat that boosts your brain power, which helps you think clearer and remember things better.

Coffee and Tea: Both contain caffeine, a stimulant that increases alertness and focus while improving your mood.

Turmeric: In addition to being a wonderful anti-inflammatory, turmeric helps fuel your brain and increase neuroplasticity. It is found in most curries and can easily be added to tons of recipes, from your morning oatmeal to chicken recipes and more.

Nutritional Yeast: A great source of B vitamins and boosts cognitive function and memory performance. Sprinkle some over top of roasted veggies or toss with some pasta.

15 Best Mobility Exercises for Seniors to Stay Active

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One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is actually the thing that makes you look the oldest?

A quick mobility routine is often all it takes to start feeling better!

To see the benefits firsthand, try the 15 best mobility exercises to keep you in action and impact your overall health for years to come.

15 Best Mobility Exercises for Seniors to Stay Active

9 Hip-Strengthening Exercises for Seniors

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As the largest joint in your body, your hips play a central role in healthy aging.

These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs—so it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life!

9 Hip-Strengthening Exercises for Seniors

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

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From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

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