Brain fog. Forgetfulness. Difficulty concentrating. Mood swings.
These are some of the most common and frustrating symptoms women report during menopause.
For many, the changes feel frightening. Women worry about early dementia or losing their edge at work. Yet brain health in menopause is rarely discussed openly.
Why Does Menopause Affect the Brain?
Oestrogen plays a crucial role in brain function. It influences:
Neurotransmitters like serotonin, dopamine, and acetylcholine.
Blood flow to the brain.
Protection of neurons against inflammation and oxidative stress.
When oestrogen levels decline, women may experience memory lapses, poor sleep, low mood, and changes in cognitive performance.
Is It Dementia?
The good news: for most women, menopause brain fog is temporary. Studies show that memory and concentration often improve after the menopausal transition.
But there is a long-term connection. After menopause, women face a higher lifetime risk of Alzheimer’s disease and other dementias compared to men.
What Can Women Do to Protect Brain Health?
Exercise regularly — physical activity increases blood flow and stimulates new brain cells.
Prioritise sleep — poor sleep worsens memory and mood.
Eat a Mediterranean-style diet rich in vegetables, whole grains, fish, and healthy fats.
Stay mentally active — learning, reading, problem-solving keep neural connections strong.
Manage stress — chronic stress accelerates cognitive decline.
Consider HRT — for some women, starting HRT around the time of menopause may support memory and mood, though evidence is still evolving.
Menopause is a brain health milestone as much as a hormonal one. By recognising the connection and taking proactive steps, women can support their memory, mood, and long-term cognitive resilience.
Talk to a specialist at Bristol Menopause Clinic about protecting your brain health during menopause and beyond.