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The fog of menopause

As menopause approaches, a lot of women experience fogginess and forgetfulness. Researchers in Australia are now investigating why.

Nearly two-thirds of women experience brain fog as a symptom of menopause. It may involve difficulty remembering words or names, struggling to concentrate, or the common scenario of walking into a room for a particular reason but then completely forgetting what that reason was.

These experiences can feel frightening for at least some women, who worry they may be developing dementia. What’s more, they can also have an impact on a woman’s quality of life, self-esteem and work.

The good news is, in most cases, there’s no need for alarm. As stated, many women experience brain fog at midlife, and chances are it’s only temporary.

The even better news is that researchers in Australia are now trying to better understand brain fog and are investigating why these cognitive changes occur. (Cognitive changes are those related to mental processes such as thinking, remembering or understanding.)

They want to find out if there is a link between brain fog and other menopausal symptoms like sleep difficulties, mood changes or vasomotor changes such as hot flushes or night sweats.

“Forgetfulness and fogginess can be highly concerning for many women,” says Associate Professor Caroline Gurvich, a clinical neuropsychologist, Deputy Director of the Monash Alfred Psychiatry Research Centre, and the lead investigator in the study.

This is an area that needs research and it’s so timely because it is now being recognised that to keep women in the workplace in the prime of their careers – which happens to coincide with menopause – they need to be supported at this time.”


She says the development of evidence-based resources to help the management of menopausal cognitive symptoms are desperately needed. Such resources would be able to reduce stress and anxiety and ensure that women thrive during this time in their lives.

What is brain fog?

Brain fog is not a medical term, but Assoc Prof Gurvich explains, it’s universally considered to be ‘just right’ for describing some of the difficulties that women can experience during menopause

Fluctuating hormones and stresses in a woman’s life – juggling hormonally-charged teenage children, caring for elderly parents, and balancing busy careers while running their homes – have been suggested as key factors contributing to brain fog.

It will involve a 30-minute questionnaire about mood and menopausal symptoms. The women will also be given 30 minutes to complete online computerised cognitive tasks. They will then be asked to repeat the questionnaire 12 months later.

Steps to soothe and sharpen your mind

Firstly, if you’ve been feeling more forgetful and ‘brain foggy’ of late, it’s important not to panic; we’re nearing the end of another challenging year and almost everyone is feeling more tired and exhausted than usual. Check in with your friends or family and talk about your experiences, you may find you’re not alone in what you’re going through.

For those looking to improve their brain fog, and soothe and sharpen their mind, Assoc Prof Gurvich suggests the following:

  • Exercise is hugely beneficial
  • Mindfulness and meditation can be helpful in reducing levels of anxiety and stress
  • Boost your thinking skills through activities that challenge your brain in an enjoyable way. These might include learning a new language or a musical instrument or doing puzzles
  • Avoid illicit substances, smoking, or drinking excessive amounts of alcohol
  • Eat a Mediterranean diet. A diet rich in antioxidants is vital for brain health and the richest sources of these are found in brightly coloured vegetables and fruits – staples of the Mediterranean diet
  • Use a diary or a list to help put some structure in place to reduce anxiety. Take notes, use calendars and reminders.


Find out how menopause may affect your life and what the Canberra Menopause Centre can do for you.

Based at SHFPACT, the Canberra Menopause Centre is a dedicated service for those seeking information, support and medical management of menopause symptoms. Menopause is the stage of life when periods cease. This occurs when the ovaries are no longer producing eggs, and is a natural life event. Menopause has three stages: perimenopause, menopause and post-menopause.

Anyone can make an appointment to come and see us. You may self-refer to the service or request a referral by your treating GP. We request that you complete a medical information questionnaire prior to attending the initial doctor’s appointment. To ensure that our doctors with a special interest in menopause have the opportunity to discuss your concerns, we offer longer appointments.



or contact us during office hours on 02 6247 3077 or email  This email address is being protected from spambots. You need JavaScript enabled to view it.

Menopause, Womens Health