UBCNews - Business - Brain Fog During Menopause: Lifestyle Changes That Can Lower Your Risk

Episode Date: February 9, 2026

Have you ever walked into a room and completely forgotten why you're there? Or maybe you're struggling to remember a word that used to come so easily? If you're going through menopause, you're definitely not alone. Brain fog is incredibly common during this transition—in fact, around 60% of middle-aged women report difficulty concentrating and other cognitive issues. Today, we're digging into what's really happening in your brain and, more importantly, what you can actually do about it. Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Have you ever walked into a room and completely forgotten why you're there? Or maybe you're struggling to remember a word that used to come so easily. If you're going through menopause, you're definitely not alone. Brain fog is incredibly common during this transition. In fact, around 60% of middle-aged women report difficulty concentrating and other cognitive issues. Today, we're digging into what's really happening in your brain. And more importantly, what you can actually do about it. Thanks for having me. This topic is so important because for the longest time, women were told it was all in their heads. But now we have research showing that menopause causes real measurable changes in the brain. We're talking about things like losing your train of thought, forgetting common words, slower processing speed, and that frustrating inability to multitask like you used to.

Right. And the research is actually pretty eye-opening. Studies have found that menopause is linked to an increase in beta amyloid. That's a toxic protein associated with Alzheimer's disease. There's also shrinkage in brain areas that Alzheimer's typically affects and lower gray matter volume in regions tied to memory and executive function. So the connection between menopause and Alzheimer's risk is becoming clearer. Exactly. And the culprit here is largely estrogen decline. Estrogen affects the hippocampus, which is,

the brain region responsible for forming and retrieving memories. When estrogen drops during menopause, the brain has to adapt to processing information differently. That's why so many women experience these cognitive shifts during perimenopause and beyond. That sounds pretty alarming, but here's the hopeful part. Many cases of Alzheimer's may actually be preventable through healthy lifestyle choices, even if menopause leads to some gray matter loss. So to everyone listening, there are real, actionable steps you can take right now. Absolutely. Let's start with movement because exercise is one of the most powerful tools we have. Regular aerobic exercise, like brisk walking, jogging, cycling, or rowing can actually increase the size of the hippocampus

in older adults. And strength training has been shown to improve brain structure and cognitive function in postmenopausal women. We're talking about measurable changes here. So how much exercise are we talking about? Aim for 150 minutes of moderate intensity aerobic activity weekly. That boost blood flow to the brain and improves cognitive function. And you don't have to do it all at once, breaking it into smaller sessions.

throughout the week works just as well. I actually started with just 20-minute walks after my own brain fog episodes got really bad, and within a few weeks I could feel the difference in my focus. That's really encouraging to hear. Now let's talk about nutrition, because what we eat plays a huge role in brain health, right? Oh, definitely. A balanced diet rich in antioxidants, omega-3 fatty acids, and vitamins is key. The Mediterranean diet is particularly effective for slowing brain aging and supporting cognitive function as we go through menopause. So what specific foods should we focus on?

Great question. Fatty fish like salmon are vital because they're rich in omega-3s, EPA and DHA, which support normal brain function and reduce inflammation. Dark leafy greens like spinach and kale are passing. with folate and luton, which slow cognitive decline. Berries and citrus fruits are full of antioxidants that promote a healthier brain. An extra virgin olive oil, as part of the Mediterranean diet, is associated with better cognition and cardiovascular health. I love that we're getting specific here. Three food groups that are easy to remember and incorporate. And what about vitamins

and minerals. B vitamins, B6, B9, and B12 help keep brain chemistry balanced and support healthy nerve function. Vitamin D supports brain health overall, and magnesium may help with memory and thinking skills, especially when paired with enough vitamin D. The key is eating mostly plant-based, unprocessed, or minimally processed foods. Right, so basically real food, not the stuff that comes in a box with a cartoon mascot on it. Exactly. That's a good way to think about it. That point about nutrition and real food sets up our next piece, mental well-being, and stress management. But first, a quick word from our sponsor.

Menopause can feel overwhelming, but you don't have to go through it alone. Wordsmith World is the online platform of Betty Johansson, a West Texas native who blends faith and a holistic approach to life. Her novel, Dancing Through Menopause, provides you with a guide to nutrition, movement, and mental well-being to banish brain fog and give you the positive boost you need.

Learn how to support your body and mind through this transition. Visit bettyjohansson.com. Picking up on nutrition and mental well-being, how does stress actually impact cognitive function during menopause? Chronic stress can negatively impact cognitive function

memory. Stress hormones, when elevated long term, can cause damage. That's why stress management techniques like meditation, deep breathing, or mindfulness are so important. Mindfulness meditation, specifically, can reduce stress hormones and improve attention and executive function in menopausal women. Mm-hmm. Makes sense. And sleep is critical, prioritizing quality sleep with a consistent routine, aids memory consolidation, and overall cognitive performance. Menopause can cause insomnia, which worsens cognitive problems, so optimizing sleep quality directly improves how your brain functions. I understand. There's also something to be said for staying mentally active, right? Like challenging your brain? Absolutely. Boosting thinking skills through activities that challenge the

brain. Learning a new language, playing a musical instrument, doing puzzles, can help combat brain fog, and social interactions matter too. Regular, meaningful relationships are associated with better cognitive function and a reduced risk of cognitive decline. I had a moment last year where I couldn't remember my neighbor's name, someone I've known for years. It was so frustrating, but hearing that it's part of a broader hormonal shift, and that there are real strategies to address it, is genuinely reassuring. You know, it's reassuring to know that brain fog associated with menopause is often temporary. It's temporary and it's manageable with the right steps. And treating mental health issues like depression and anxiety, which can impact cognition, may also reduce

brain fog. It's all connected. So we've established that exercise. exercise, nutrition, stress management, sleep, mental stimulation, and social connection all play a role. Are there any other lifestyle factors to consider? Yes, hydration for one. Staying adequately hydrated throughout the day is important because dehydration can impair cognitive function, affecting concentration and memory, and avoiding illicit substances, excessive alcohol, and smoking can help with brain fog, modify it. risk factors like hypertension and a sedentary lifestyle also influence cognitive health during menopause. This is all so empowering. The message here is that menopause brain fog is real.

The link to Alzheimer's is real, but our ability to take action is also very real. Why do you think this whole body strategy matters so much? Because the brain doesn't exist in isolation, Hormonal fluctuations during menopause affect memory, focus, mood, and long-term cognitive performance. When we address nutrition, movement, and mental well-being together, we're supporting the whole person. Consistent physical activity can reduce the risk of developing Alzheimer's and other forms of dementia. A healthy lifestyle during menopause can mitigate some of its effects and protect your brain for years to come. That's a powerful reminder. To everyone listening, menopause is one of life's most profound transitions,

but you have more control than you might think. Small, consistent changes in how you move, eat, manage stress, and connect with others can make a real difference in your cognitive health now and in the future. Thanks so much for joining us today. Thank you for having me. It's been a pleasure.