Wait, why was I reading this?

October 19, 2026

Swedish Neuroscience Team

[5 min read]

"Brain fog" isn't simply forgetfulness. The term covers a host of cognitive difficulties that include struggles with concentrating, memory and word retrieval.
Brain fog is frequently reported during perimenopasue and menopause, but it's also associated with Long COVID and some autoimmune diseases.
A Providence Swedish aging and brain health expert shares information to help lift fog and address the condition's physical and emotional challenges. Learn more.

You walk into a room and forget why you're there. A familiar name disappears just as you're about to say it. Or you have to reread a sentence several times because your mind keeps wandering.

If this sounds familiar, you may be experiencing brain fog.

While the condition is still something of a mystery, brain fog is a general term used to describe problems with memory, focus, concentration and mental clarity. While it isn't a medical condition or disease, brain fog can affect people of any age and may range from occasional forgetfulness to symptoms that interfere with your activities of daily living.

"Brain fog is a description with many causes, not a diagnosis. People often describe word-finding difficulties or losing their train of thought,” says Nancy Isenberg, M.D., MPH, FAAN, DipABLM, medical director of the Center for Healthy Aging and the Women's Brain Health Program at Providence Swedish Neuroscience Institute. “What people with brain fog are experiencing is real, and they are not alone. We work together to identify what may be contributing to their brain fog and find ways to manage and mitigate it. "

This is your brain on fog. What does it feel like?

If you’re reading this, you might already know, although brain fog can feel different for everyone. Common symptoms include:

· Forgetfulness or memory lapses

· Difficulty concentrating

· Trouble finding words

· Losing your train of thought

· Mental fatigue

· Difficulty following conversations

· Challenges with making decisions or multitasking

· Feeling mentally sluggish or "fuzzy"

A 2024 study from the United Kingdom of more than 25,000 adults found that brain fog was most commonly described as difficulty concentrating, remembering appointments and completing mentally demanding tasks. Patients also report that brain fog affects their mental health and well-being, with increased feelings of frustration, embarrassment and overwhelm if cognitive symptoms interfere with work, relationships or daily responsibilities.

"Brain fog can intensify anxiety, undermine confidence, and heighten stress, and these can, in turn, worsen brain fog," says Dr. Isenberg.

What’s behind that mental haze?

As we age, mental clarity can come and go. While there is no single cause of brain fog, it’s often linked to a combination of physical, emotional and lifestyle factors, such as:

· Chronic stress and lack of sleep

· Poor nutrition or dehydration

· Anxiety or depression

· Medication side effects

· Hormonal changes related to menopause or a thyroid issue

· Chronic health conditions such as autoimmune disease and Long COVID

Menopause and Brain Fog

Hot flashes and other symptoms are not unexpected during menopause, but many women are surprised by the onset of difficulties with memory, concentration and mental clarity.

"These cognitive changes can be unsettling. The menopause transition is a midlife neuro-endocrine process which can impact sleep, mood, focus, and energy, it occurs during a time when women are working double or triple duty, often sandwiched between caring for their children and parents and working a demanding job. Women do a face disproportionate risk of Alzheimer’s disease, about 2/3 of people living with Alzheimer’s Disease are women, but the brain fog of menopause is temporary and, for most women, does not signal dementia,” Dr. Isenberg affirms.

In fact, research suggests that other symptoms of menopause such as sleep disturbances and mood changes can exacerbate brain fog, making cognitive changes more prominent. For vasomotor symptoms of menopause, available treatments include hormone replacement therapy, and non-hormonal medications that treat night sweats, hot flashes, mood and sleep disorders. Lab tests can evaluate symptom-contributing vitamin or endocrine deficiencies.

Clearing the cache of a buffering brain

“Alcohol impacts sleep and can make hot flashes worse,” Dr. Isenberg says. “The best ways to combat brain fog are the same ones that promote brain health: movement, food, sleep, stress management and social support.”

· Move. Physical activity supports physical, mental and cognitive health. Walking, swimming, cycling and other forms of exercise may help support focus, mood and overall well-being. Strength training is also important for metabolic health.

· Prioritize sleep. Most adults need seven to nine hours of sleep each night. Addressing insomnia, sleep apnea or menopause-related sleep disruptions may improve cognitive symptoms.

· Eat for your brain. At mealtimes, prioritize fruits, vegetables, whole grains, lean proteins, healthy fats and adequate hydration. The MIND diet specifically has been associated with cognitive benefits.

· Stay connected. Call friends, volunteer, take classes or participate in community activities. Being socially engaged can support both emotional and cognitive health.

· Keep an eye on your overall health. Work with your clinician to ensure proper treatment of sleep disorders, depression, anxiety or any chronic medical conditions.

Brain fog can be frustrating, but it is often manageable. However, if brain fog appears suddenly, becomes more frequent or begins affecting work, relationships or everyday activities, it might be time to talk with your physician.

"At the Women's Brain Health Program at the Center for Healthy Aging, we pair comprehensive diagnosis and treatment with prevention—helping patients protect their brain health by managing cardiometabolic health, promoting restful sleep and the MIND diet, addressing hearing and vision loss, limiting alcohol, and staying active," says Dr. Isenberg. "Our Brain Health virtual shared medical appointments teach practical, science-based strategies to support physical, mental, and cognitive health while connecting patients with similar challenges with each other for peer-to-peer support and learning. The goal is to help each person understand their risks and build a personalized plan for healthy aging, dementia prevention, and cognitive resilience. Prevention is key—up to 45% of dementia cases could be prevented or delayed by addressing modifiable risk factors—and midlife is a critical time to start."

Learn more and find a physician or advanced practice clinician (APC)

Swedish’s Center for Healthy Aging offers comprehensive, compassionate care focused on enhancing your quality of life throughout all its stages. Our multidisciplinary team works together to create holistic, evidence-based care plans that include programs and services designed to support brain health as you age.

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And, with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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