What’s Going On in Your Brain During Menopause?

Dear MHI Reader,

Have you ever walked into a room only to forget why you went in? Or found yourself struggling to recall a word that was just on the tip of your tongue? If you’re approaching or moving through menopause, you’re certainly not imagining it — and no, you’re not losing your mind.

The truth is, your brain is undergoing its own version of menopause, too.

The Brain Behind the “Brain Fog

During menopause, the sharp drop in oestrogen — the hormone that’s been supporting your brain since puberty — can stir up all sorts of cognitive changes. From forgetfulness and trouble concentrating, to mood swings and emotional dips, many women experience what’s commonly (and quite fittingly) called “brain fog.”

You see, oestrogen isn’t just about reproductive health. It helps regulate brain chemicals like serotonin and dopamine, and keeps the pathways for memory, focus, and emotional balance running smoothly. When levels decline, things can start to feel a little out of sync — like an orchestra playing without its conductor.

But here’s the good news: your brain isn’t broken. It’s simply adapting to a new hormonal landscape.

How Can You Support Your Brain During Menopause?

While these changes can be unsettling, there are simple, research-backed ways to help your brain stay sharp and balanced during this transition:

1. Move Your Body: Regular physical activity, especially aerobic exercise — increases blood flow to the brain and boosts memory and focus.

2. Feed Your Brain – A Mediterranean-style diet, rich in good fats, leafy greens, nuts, and fish, can help nourish brain health and ease some symptoms.

3. Prioritise Rest – Sleep is your brain’s nightly housekeeping service. A proper bedtime routine and restful sleep can make a world of difference for memory and mood.

4. Challenge Your Mind – Activities like puzzles, learning new skills, or mindfulness practice encourage the brain to build new connections.

The Good News

It’s easy to focus on what feels lost during menopause, but this season is also an invitation to rediscover yourself. As one expert puts it, this is a time to ask: Who do I want to become in this next phase?

Menopause doesn’t mean your best days are behind you. With the right support, lifestyle choices, and a little kindness to yourself, you can move through the fog and emerge with clarity and strength.

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