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Helen Wales

Navigating Brain Fog in Perimenopause: You're Not Alone


For many women going through perimenopause, brain fog is one of those frustrating yet common experiences. When you start forgetting simple things—like where you left your keys or what you were about to say—it can feel incredibly disconcerting. Sometimes, our minds may even jump to the worst-case scenario, such as worrying about early onset Alzheimer’s. It’s understandable, given the fear and stigma around cognitive decline, but it’s important to remember that, more often than not, it’s just another symptom of the hormonal rollercoaster we’re on.


This fear of something more serious, coupled with a sense of shame, can make brain fog feel even more overwhelming. But the reality is that this is a normal, if not particularly welcome, part of the menopause journey for many of us. Awareness is key in managing these moments—both for ourselves and for those around us.


Have you ever been in the middle of a meeting and suddenly forgotten a word or lost your train of thought? It can feel quite alarming, especially in a professional setting where you want to be at your sharpest. As oestrogen levels fluctuate, it’s completely normal for cognitive functions like memory and concentration to be affected. The worst thing we can do is add stress to the mix, as that only amplifies the confusion.


brain fog

The good news is that, for most women, things do start to settle down post-menopause. Many find their brains feel more focused and energised once the hormonal chaos calms. But during these perimenopausal years, it helps to have a few strategies up our sleeves.


First, if your sleep is disrupted by night sweats, anxiety, or anything else hormone-related, it’s no surprise that brain fog might be more noticeable. Good quality sleep is crucial for cognitive function, so it’s worth doing whatever you can to improve your sleep environment and routine.


If brain fog still persists, consider using humour as a tool to defuse the situation (yes, really!). We all have those moments where words escape us or we forget why we walked into a room—menopause or not! Embracing these moments with a bit of self-compassion can ease the anxiety that makes them worse. And certainly, don’t let shame creep in; it’s a shared experience for many women.


While forgetfulness is usually not a sign of anything more serious, it’s always worth chatting with your doctor if you have any concerns, particularly if there’s a family history of cognitive issues. And in the meantime, focus on what you can control: managing stress, eating a nutritious diet, staying active, and being mindful of how much alcohol you're consuming. All these can play a role in how sharp or foggy our brains feel.


For those of us navigating brain fog in the workplace, communication can make all the difference. If you feel comfortable, it might be worth having a conversation with your manager or colleagues about what you’re experiencing. Letting others know that brain fog is a normal part of this life stage can help build understanding and support, rather than frustration or misunderstanding. And never forget: a momentary lapse doesn’t take away from your skills, experience, or the capable person you are.


Let’s continue to share, support, and speak up about what it really means to navigate menopause, including the less talked about aspects like brain fog. Because the more we do, the more we break down the stigma and find ways to thrive—together.


hormones


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