Lifestyle and Cognitive Strategies for Brain Health
There’s no quick fix for menopausal brain fog, but certain healthy habits may help support clearer thinking and a more resilient brain.
“I’d start with regular exercise, consistent sleep, a Mediterranean-style eating pattern, staying socially connected, and keeping blood pressure, cholesterol, and blood sugar in check,” Hirsch says. “Still, the goal is to reduce the strain on your attention — not add another demanding to-do list.”
Make Sleep a Priority
If falling or staying asleep remains difficult, ask a healthcare professional about cognitive behavioral therapy for insomnia (CBT-I), which helps change thoughts and habits that interfere with sleep, says Shevell.
Snoring, morning headaches, or waking up feeling unrested are reasons to talk with a healthcare professional about possible sleep apnea (a condition that repeatedly interrupts breathing during sleep), Pendergrass recommends.
Combine Aerobic Exercise With Strength Training
Start with a manageable level and build gradually, Pendergrass says.
Choose a Mediterranean-Style Eating Pattern
- Vegetables
- Fruits
- Whole grains
- Beans
- Nuts
- Fish
- Olive oil
Address Stress, Anxiety, and Depression
If anxiety or low mood persists, Pendergrass recommends discussing therapy, medications, or other treatment with a healthcare professional. Relaxation practices can be useful, but they don’t replace treatment when it’s needed.
Challenge the Brain
Trying something new may help build “cognitive reserve,” which is the brain’s ability to adapt to changes as it ages, Parulekar says.
Daily crosswords may not be enough if you already breeze through them, she says, but learning a new language or instrument may offer a bigger challenge. Even navigating a new route without a GPS counts, she adds.
At the same time, new concepts may take a little longer to click during perimenopause, Pendergrass says, so give yourself grace. The key is to keep challenging the brain anyway at a comfortable pace. Many women find that learning and remembering become easier again after the menopause transition, though the timing varies, she says.
Stay Connected With Others
Fear or embarrassment over memory lapses or worry about the inability to hold a conversation can make shrinking your social circle — or staying home altogether — feel like the safest, easiest choice.
Protect Your Vascular Health
The brain depends on blood vessels to deliver oxygen and nutrients. Keeping blood pressure, cholesterol, and blood sugar well controlled helps keep those vessels healthy and may help preserve cognitive function over time, Shevell says.
Check Your Hearing and Vision
Hearing and your eyesight may not immediately come to mind when thinking about brain health. But when it’s hard to hear a conversation or see clearly, your brain has to put more effort into making sense of what’s happening around you, Pendergrass explains. That extra effort can feel tiring and may make you less inclined to socialize.
If hearing or vision changes are making regular activities difficult to manage, schedule an appointment with your care team. Correcting these problems can help improve daily functioning.
Give Memory Less to Keep Track Of
It might sound counterintuitive to manage memory lapses by relying less on memory. But reminders and routines mean there’s less to keep track of mentally, and “limiting multitasking can reduce cognitive overload and make everyday tasks easier,” Goldman says. Our experts recommend the following:
- Work on one task at a time and reduce distractions.
- Turn off notifications or reduce background noise while doing demanding work.
- Use calendars, lists, notes, and phone reminders.
- Keep keys, glasses, medications, and other frequently misplaced items in designated places.
- Schedule difficult tasks for the time of day when concentration feels best.
Give Yourself Time to Find Words
Getting flustered when you’re struggling to find a word can add stress to an already frustrating moment. It’s okay to pause, take a breath, and say, “Give me a moment. The word escapes me right now.”
You may already find yourself describing what something does or looks like when its name won’t come to mind — and that’s a useful workaround, Parulekar says. It’s called circumlocution, and it helps get the message across without waiting for the exact word.
Other workarounds include using a similar word, pointing, or making a gesture. Give yourself time. The goal is to share the thought, even if the wording takes a small detour. And if the word still won’t come, it’s okay to move on; it may come to mind later.
