Losing car keys. Blanking on a common word. Forgetting a medical appointment.
Menopause is often thought of as a reproductive change in life, but it also affects the brain. "Brain fog" describes the forgetfulness and concentration problems that often come with the time in life when menstrual periods end.
Mayo Clinic researchers believe that these symptoms may be caused by declining levels of estrogen. While brain fog may feel worrisome, it's usually temporary.
Plus, there are steps you can take to boost your clarity and your overall health. Mayo Clinic experts swear by these tips.
Focus on heart health. Anything that benefits the heart benefits the brain. Work with a health care professional to treat high cholesterol and keep diabetes under control. It's important to keep blood pressure at a healthy level of 120/80 millimeters of mercury (mm Hg) or lower.
Boost the brain with regular physical activity. Aim for at least 150 minutes of enjoyable aerobic exercise a week. That's about 2 and a half hours. It's OK to keep it simple with walking, swimming, dancing or biking. Staying active also can help with other aspects of health, like sleep.
Practice relaxation. Activities like meditation or yoga can help relieve stress and create a sense of calm.
Get enough sleep each night. The amount of time needed to recharge varies by individual. But getting 7 to 9 hours nightly is a good goal.
Keep an eye on weight gain. A body mass index (BMI) between 18.5 and 25 is considered healthy. Talk to your doctor or other health care professional if you need help staying in that range.
Focus on nutrition. Research shows that a healthy diet that includes omega-3 fatty acids can improve brain function and help with clear thinking. The Mediterranean diet is a style of eating that includes lots of plant-based healthy foods, like fruits and veggies. It also incorporates fatty fish, which have omega-3s.
Limit alcohol and quit smoking. For healthy adults, stick to 1 alcoholic beverage a day for women and 2 for men. One drink is the equivalent of 12 fluid ounces of beer, 5 ounces of wine or 1.5 ounces of distilled spirits (80 proof). The right number of cigarettes? Zero.
Keep your social calendar full. Being socially active is linked with reduced rates of disability, depression and early death. It also might support brain health and delay the onset of dementia.
Exercise the brain. Keep your mind active with new skills and information. Reading a fascinating book or brushing up on your French can increase your brain's health.
What about hormone therapy?
Menopausal hormone therapy (MHT) uses estrogen or a combination of estrogen and progestogen to replace decreasing hormones and relieve menopause symptoms. But the research isn't clear whether MHT helps reduce brain fog. It's best to ask your health care team if hormone therapy would be right for you.