Perimenopause and brain fog
Nutrition and lifestyle strategies to support cognitive health during menopause.
If you've found yourself forgetting names, losing your train of thought or walking into a room wondering why you're there, many middle aged women can relate!
While it can be frustrating, it's a common symptom of perimenopause and menopause. Let's take a look at why it happens and the simple nutrition and lifestyle habits that may help support your brain during this stage of life.
What is menopause brain fog?
Brain fog isn't a medical diagnosis but it's a term many women use to describe changes in memory and thinking during perimenopause and menopause.
You might notice:
Forgetting names or words
Losing your train of thought
Finding it harder to concentrate
Feeling mentally slower than usual
Walking into a room and forgetting why you went there
Struggling to juggle multiple tasks
For most women these changes are temporary and often improve over time.
What's causing it?
As oestrogen levels decline during perimenopause and menopause, changes occur in areas of the brain involved in memory, learning and attention. Oestrogen also plays an important role in how brain cells communicate and use energy, which may explain why thinking can feel slower or less clear during this stage of life.
Hormones aren't the only cause, though. Poor sleep, stress, anxiety, hot flushes and even fluctuations in blood glucose levels can all make brain fog feel worse.
Can food actually help?
While there's no single food that will "cure" brain fog, your everyday eating habits can help support brain health, cognitive function and steady energy levels.
Nutrition for brain health
1. Boost your antioxidants
Research suggests that following a Mediterranean style eating pattern may help support brain health and cognitive function. The main reason for this, is that a Mediterranean diet is typically rich in antioxidants and polyphenols, which may help protect brain cells from oxidative stress while supporting healthy brain ageing.
Rather than focusing on strict rules think about filling your plate with a variety of whole foods, including:
Vegetables – spinach, broccoli, tomatoes, capsicum and leafy greens
Fruit – berries, oranges, kiwi fruit and apples
Wholegrains – oats, wholegrain bread, brown rice and quinoa
Legumes – chickpeas, lentils, black beans and kidney beans
Nuts and seeds – walnuts, almonds, chia seeds and flaxseeds
Extra virgin olive oil
Oily fish – salmon, sardines, trout and mackerel
2. Keep your energy steady
Your brain needs a steady supply of energy to function at its best. Skipping meals or relying on meals that are low in protein and fibre can contribute to fluctuations in blood sugar, which may leave you feeling tired, sluggish or finding it harder to concentrate.
Eating regular, balanced meals can help support more consistent energy levels throughout the day and provide your brain with the nutrients it needs to support cognitive function.
When building your meals, aim to include:
Protein (eggs, meat, fish, poultry, legumes, dairy, soy foods)
Fibre-rich carbohydrates (fruit, veg, legumes, wholegrains)
Healthy fats (avocado, salmon, sardines, extra virgin olive oil, dairy, nuts, seeds)
Together, these help slow digestion and provide a more sustained release of energy, while also helping to keep you feeling satisfied between meals.
Some simple meal ideas:
Eggs on sourdough: 2–3 eggs on wholegrain sourdough with avocado, spinach and feta
Greek yoghurt bowl: Greek yoghurt with kiwi fruit, nuts and seeds
Salmon rice bowl: Tinned salmon with rice or quinoa, cucumber, radish, sesame oil, soy sauce and kimchi
3. Don't forget Omega-3s
Omega-3 fats, particularly DHA, are important structural components of the brain and play a key role in supporting normal brain function.
Oily fish is one of the best sources of DHA. Aim to include salmon, sardines, mackerel or trout 2–3 times per week (one serve = 100 g).
Plant foods such as chia seeds, flaxseeds and walnuts provide a different type of omega-3 fat called ALA. While the body can convert ALA into DHA, this conversion is poor, so plant foods don't provide a reliable source of DHA.
If you don’t regularly eat fish, speak with your dietitian about whether an omega-3 supplement may be appropriate for you.
4. Sleep and movement matter too
Nutrition is just one piece of the puzzle when it comes to supporting brain health during menopause.
Sleep is particularly important. Poor sleep is a common contributor to brain fog during menopause, with hot flushes and night sweats often making it harder to get a good night’s rest.
Regular movement matters too. Exercise can support cognitive function by improving blood flow to the brain, reducing stress and supporting overall wellbeing. Aim for a combination of aerobic exercise and resistance training across the week.
When should you seek help?
Occasional forgetfulness and difficulty concentrating can be common during menopause. However, if memory problems are becoming more frequent, worsening or starting to affect your daily life, it’s important to speak with your GP.
Your GP can help assess your symptoms and rule out other possible causes, such as thyroid conditions, nutrient deficiencies, medication effects or other medical conditions.
Your takeaway
Brain fog can be a common part of the menopause transition, with changes in memory, concentration and mental clarity.
Supporting your brain starts with supporting your whole body. An antioxidant rich diet with balanced meals, omega-3-rich foods, regular movement and good-quality sleep can all help support brain health during menopause.
You don’t need to overhaul everything at once. Small, consistent habits can make a meaningful difference.
References:
Ley D, Saha S. Menopause and gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol. 2025;22(8):556-569. doi:10.1038/s41575-025-01075-7
Willett WC, Sacks F, Trichopoulou A, et al. Mediterranean diet pyramid: a culturally adapted model for healthy eating. Am J Clin Nutr. 1995;61(6 Suppl):1402S-1406S
Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021
Deutz NEP, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-936. doi:10.1016/j.clnu.2014.04.007
Decandia D, Tettamanti M, Cipriani S, et al. n-3 PUFA improve emotion and cognition during menopause: a systematic review. Nutrients. 2022;14(9):1982. doi:10.3390/nu14091982.
Written by student dietitian, Amelia Duffy
Reviewed by Accredited Practising Dietitian, Renee Jennings
