Simple Ways to Support Memory During Perimenopause

Lifestyle |
Perimenopause |
4 min read

Published

June 01, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Struggling to remember appointments, names, or maybe even details you once recalled with ease?

The days of feeling “sharp of mind” may feel like a distant memory, but experts say the brain often operates like a muscle—one you can “exercise” for improved memory despite the volatile hormonal shifts experienced during perimenopause.¹

Here, we’ll explore some of the reasons you may be experiencing cognitive decline during perimenopause, as well as some simple ways to support memory.

What Causes Perimenopause Cognitive Decline?

Some research suggests up to 60% of women experience cognitive symptoms, like issues remembering things, in perimenopause specifically.² But what drives this commonly experienced cluster of “brain fog” symptoms in midlife?

Experts believe a combination of factors play a role:^{3,4,5,6,7,8,9}

Changing hormones Estrogen, a primary female sex hormone, helps protect brain health. Highly volatile then declining estrogen levels in perimenopause, may lower memory performance and cognitive functioning.
Poor sleep It can be hard to sleep when stress or night sweats plague your nocturnal routine. Sleeplessness and other sleep issues can wreak havoc on brain functioning, memory, and focus.
Mood disorders Mood disorders, such as depression, can increase women’s risk for memory issues. Some studies show women can be up to 40% more likely to develop depression during perimenopause.
Stress Research shows chronic stress may impair memory, concentration, and recall. Women in perimenopause may be more susceptible to exacerbated stress and anxiety due to changes in hormones, not to mention all of life’s responsibilities.

How to Improve Memory in Perimenopause

In many cases, improved mental clarity during perimenopause is possible. Let’s review what science has to say about how to better support your focus and memory through the menopause transition and beyond.

Get Active.

There’s plenty of literature on how exercise can benefit our physical health, but did you know it can help our brains function better, too?

Exercise and physical activity have been shown to enhance brain health in perimenopausal women who keep physically active.¹⁰ Research indicates that the brain regions responsible for thinking and memory are larger in those who exercise.¹¹ Indirectly, exercise can also be associated with improved mood and sleep, important factors for supporting cognitive health.¹² These improvements complement the known physical benefits of exercise for menopausal women.

Exercise Your Brain

Exercising isn't just for your body—your brain benefits from mental workouts, too.

Recent studies have demonstrated that mental exercise doesn’t just fend off cognitive decline now, but also can help to prevent conditions like dementia—and the effects can last for decades.¹³ Scientists recommend incorporating activities into your daily routine that engage your brain and require active participation. Some ideas include:¹⁴

Solving crossword puzzles
Reading books
Playing a musical instrument
Learning a new language

Connect With Others

A lesser known variable that can negatively impact memory? Chronic loneliness.¹⁵

Social isolation has been linked with cognitive decline.¹⁶ Fortunately, interacting with friends and loved ones is a form of exercise for the brain, according to experts. Getting out of the house, signing up for group classes, and volunteering in the community are all great ways to connect with others through every stage of life.

Focus On Sleeping Well

Chronic sleep loss is linked with memory loss.¹⁷ Unfortunately, upwards of 70% of women suffer from sleep problems like sleeplessness, restless legs syndrome, and sleep apnea in menopause.¹⁸ Most adults should try to sleep between 7 and 9 hours each night for memory consolidation and retention.¹⁹ Consider speaking with your healthcare provider if problems with sleeping are interfering with your ability to function in daily life.

Try to Consume a Balanced Diet

Certain diets can help combat age-related brain changes and support improved memory and brain function.²⁰ Consider a balanced diet rich in protein and minerals that support brain health. including²¹:

Fish rich in omega-3s, like salmon
Berries
Whole grains
Leafy greens
Nuts
Eggs

A quality multi-vitamin may also be beneficial for helping to fill in nutritional gaps in an overall diet.²²

Even Small Steps Can Improve Memory

Small changes in lifestyle can make a big impact in memory and focus during perimenopause. If it starts to feel like brain fog or poor memory is affecting your ability to work, socialize, and function in daily life, consider talking with a healthcare provider and incorporating more healthy habits to support your brain health.

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