5 Ways to Clear the Brain Fog

While we can’t control every aspect of perimenopause, there are ways to boost mental clarity and feel more like yourself again.

1. Prioritize Sleep (Even When It Feels Impossible)

Poor sleep is one of the biggest contributors to brain fog, and thanks to night sweats and disrupted sleep cycles, perimenopause doesn’t make it easy. If you’ve experienced this, you’ll know just how far-reaching the consequences can be—affecting your mood, focus, and even your ability to handle daily tasks. Try setting a consistent bedtime, reducing screen time before bed, and creating a wind-down routine. Magnesium supplements and mindfulness practices can also help support better sleep.

2. Fuel Your Brain with the Right Nutrition

Your brain needs the right fuel to function well. Focus on omega-3-rich foods like salmon, flaxseeds, and walnuts, along with plenty of leafy greens, berries, and healthy fats. Reducing processed foods and sugar can also help stabilize energy levels and support cognitive function. Dr. Mosconi emphasizes that a nutrient-rich diet high in antioxidants, fiber, and healthy fats is essential for protecting brain health during menopause.

3. Move Your Body, Boost Your Brain

Exercise isn’t just for your physical health—it’s a game-changer for your brain. Movement increases blood flow to the brain, boosts mood, and enhances memory. You don’t need to run marathons; even daily walks, yoga, or strength training can make a noticeable difference. According to Dr. Mosconi, cardiovascular exercise and strength training are particularly effective in maintaining cognitive function and reducing brain fog.

4. Manage Stress (Instead of Letting It Manage You)

Chronic stress releases cortisol, which can interfere with memory and concentration. Practicing mindfulness, deep breathing, or even engaging in creative activities (like journaling, painting, or LEGO Serious Play®!) can help your nervous system reset and reduce mental clutter. Yoga and meditation, as Dr. Mosconi highlights, offer dual benefits: they help lower stress while also supporting brain clarity.

5. Give Yourself Grace

Midlife comes with a lot of responsibilities, and we can be incredibly hard on ourselves when we forget things or feel mentally sluggish. But instead of beating yourself up, try a little self-compassion. Your brain isn’t broken—it’s adjusting. Give yourself the same patience you would a friend.

You’re Not Alone

If brain fog has been making you question yourself, know this: you are still sharp, capable, and more than enough. This is a transition, not a decline. By making small, intentional changes, you can start clearing the fog and feeling more like you again. 

Have you experienced brain fog during perimenopause? What strategies have helped you?