5 Strategies to Improve Memory and Clarity During Menopause

Thanks to the adaptability of the human brain, cognitive changes during menopause are typically modest and reversible. SWAN follow-up studies show that most people’s memory and attention stabilize within a few years after the transition. The following five habits can make a meaningful impact in the meantime.

1) Eat for steady energy.

Protein is the foundation for a clear mind. The amino acids in protein help build brain chemicals that are involved in focus and memory. In her book The New Menopause, Mary Claire Haver, MD, recommends consuming 1.3 to 1.6 grams of protein per kilogram of body weight per day.

“Seventy-five to 90 grams of protein spread over three meals, with choline-rich foods, supports memory, focus, and learning,” says Lockhart. Good sources of choline include pastured eggs, chicken, beef liver, soybeans, and fish.

Lockhart also recommends eating SMASH fish — salmon (preferably wild caught), mackerel, anchovies, sardines, and herring — two or three times a week. For those who don’t eat fish, she suggests a daily omega-3 supplement that provides at least 1,000 to 2,000 milligrams of EPA and DHA combined. (Look for high-quality supplements that specifically list EPA and DHA amounts as part of the  total amount of omega-3s.)

Plant compounds can help, too. Phytoestrogens in organic soy products like tempeh, miso, and tofu bind to estrogen-receptor sites in the brain, potentially supporting cognitive function.  

Try to include fiber-rich, nonstarchy vegetables or legumes and healthy fats, such as avocado, olives, nuts, seeds, and extra-virgin olive oil, in every meal. These foods support insulin sensitivity and steady energy. Foods rich in omega-3 fatty acids bolster brain-cell structure, while foods with abundant polyphenols — berries, green tea, dark chocolate — help manage inflammation.

All the above have the added benefit of stabilizing blood sugar. “Keeping blood sugar steady helps keep your brain steady too,” says Lockhart.  

2) Move your body.

Exercise increases blood flow to the brain and boosts the production of brain-derived neurotrophic factor (BDNF), a compound that supports learning and memory. Ample research indicates that regular aerobic exercise may improve cognitive performance in midlife women, including those in the menopausal transition. Adding strength training two or three times a week can promote executive function and processing speed. (For more, see “8 Powerful Ways Exercise Benefits the Brain.”)

3) Prioritize sleep.

Good sleep hygiene can counteract hormone-related disruptions. A consistent schedule, a cool, dark bedroom, and minimal screen time before bed all support better sleep quality — and clearer thinking the next day.

4) Manage daily stress.

Breathing exercises, meditation, creative activities, and journaling help calm and reset the stress response and protect cognition.

5) Keep your brain engaged.

Learning new skills, reading, doing puzzles, and spending time with others strengthens neural pathways and supports cognitive function.