Getting your heart pumping may help you feel clearer and more focused. Regular physical activity supports brain health, along with your heart, bones, sleep, mood, and overall well-being. 

Walking, swimming, yoga, or other mind-body exercises may be helpful — but the best option is usually one you enjoy enough to keep doing.

It’s just as important to exercise your brain as it is to move your body. Try picking up some new activities that challenge your memory, focus, or problem-solving skills.

This may be the perfect time to learn a new language, pick up that instrument you haven’t touched since middle school, or try your hand at the Sunday crossword. 

There’s a reason your brain fog may seem worse after a night of tossing and turning: Poor sleep can affect memory, focus, and how clearly you think. Healthy sleep practices, such as keeping a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed, are good places to start.

If you’re really struggling with sleep, talk to a healthcare provider.

Alcohol and some other intoxicating substances can affect sleep, mood, memory, and concentration. Alcohol can also trigger or worsen hot flashes and night sweats for some people, which may further disrupt sleep.

Consider avoiding or limiting your intake of alcohol and other mind-altering substances to see if your brain fog improves.

Do you ever feel like you’ve got a million thoughts running through your mind at once? This type of mental chatter can make it harder to focus. Meditation, mindfulness training — focusing on the present moment — and relaxation exercises may help calm your mind and support better sleep.

You can find free guided practices online, or you may choose to try a mindfulness app.

Eating a nutritious diet with plenty of whole foods can help improve brain health and reduce the fog in your head. Foods like salmon, berries, spinach, and walnuts can be great choices for incorporating into your meals. It’s also important to drink lots of water, since brain fog is a common sign of dehydration.

Lower estrogen levels can change the parts of your brain linked to memory, thinking, and decision-making. Hormone therapy, also called hormone replacement therapy (HRT), may improve cognitive symptoms like brain fog.

Brain fog is common in menopause, but sometimes it’s linked to other health conditions like depression or an autoimmune disease. If you’re in perimenopause and have brain fog, ask your doctor whether it’s related to hormonal shifts or another underlying health problem.

Even mild dehydration can affect attention, short-term memory, and how tired you feel — symptoms that are easy to mistake for brain fog. Hot flashes and night sweats mean you may be losing more fluid than usual without noticing. Keep water within reach during the day, and check in with yourself before you reach for another coffee.

As estrogen declines, changes in insulin sensitivity can make it harder for your body to manage blood sugar. This can leave you foggy, irritable, and reaching for something sweet. Eating at regular intervals and pairing carbs with protein or healthy fats may help keep your energy and focus steadier through the day.

Heavy perimenopausal periods are a common cause of low iron, which can cause fatigue and trouble concentrating well before it shows up as anemia. Iron-rich foods include red meat, lentils, tofu, and dark leafy greens. Ask your doctor for a blood test before starting an iron supplement — too much iron carries its own risks.