Is It Brain Fog or Just Me? How to Clear the Mental Clutter in Perimenopause

You walk into a room and forget why you’re there. You lose your train of thought mid-sentence. Words you’ve known your whole life seem to vanish.

Sound familiar?

If you’ve been second-guessing your sharpness or wondering if you’re losing your mind, you’re not. This is brain fog, and it’s one of the most common (and frustrating) symptoms of perimenopause.

Let’s talk about why it happens, and what you can do to gently clear the mental clutter.

What Is Brain Fog, Really?

It’s not a formal medical diagnosis, but if you’ve experienced it, you know it’s very real.

Perimenopausal brain fog might show up as:

• Forgetting what you were saying (or why you walked into a room)

• Struggling to focus or stay organised

• Feeling mentally slow or ‘foggy’

• Mixing up words or struggling to find them

• Difficulty concentrating or retaining information

It can feel disorienting and even scary, especially if you’re used to being on top of things. But you’re not alone, and you’re not broken.

Why Brain Fog Happens in Perimenopause

Blame the hormones (in part). Oestrogen supports brain function, including memory and cognition. As your levels begin to fluctuate, and then decline, you might feel like your brain is no longer cooperating.

But there’s more to it.

Brain fog often has multiple root causes, including:

• Hormonal shifts (oestrogen, progesterone, and even cortisol)

• Poor or disrupted sleep

• Blood sugar crashes

• High stress levels

• Nutrient deficiencies

• Overwhelm and mental load

And let’s not forget how much pressure many women are under in midlife, juggling work, kids, ageing parents, and more.

This Isn’t About Motivation or Willpower

Brain fog isn’t a personality flaw. It’s a signal. A loving nudge from your body saying, “I need support.”

You don’t need to ‘power through’. You need nourishment, rest, and balance, especially when it comes to food.

5 Nutrition & Lifestyle Shifts to Lift the Fog

1. Balance Your Blood Sugar

Blood sugar crashes = brain crashes.

Start your day with protein, healthy fat, and fibre, skip the high-sugar cereals or just-toast breakfasts.

Example:

• Eggs on sourdough with avocado

• Greek yoghurt with berries and seeds

• A smoothie with protein powder, nut butter, and oats

2. Eat Enough (Yes, Really)

Restrictive eating, skipping meals, or long gaps without food? Your brain will struggle.

Fuel yourself regularly with nourishing, satisfying meals.

3. Boost Magnesium & B Vitamins

These support the nervous system and brain function.

Good sources:

• Magnesium: leafy greens, pumpkin seeds, dark chocolate, avocados

• B Vitamins: eggs, whole grains, leafy greens, dairy, meat, nutritional yeast

A high-quality magnesium glycinate supplement may also be helpful.

4. Prioritise Sleep (As Best You Can)

Sleep disruption is a common part of perimenopause, but do what you can to support restful nights:

• Stick to a wind-down routine

• Limit caffeine after midday

• Try a magnesium supplement or calming herbal teas

5. Give Your Brain a Break

You are not a machine. Build in pockets of quiet or stillness, even 10 minutes of breathing, journaling, walking outside, or doing something joyful can help you reset.

A Final Word: You’re Not Losing It

It’s not all in your head, but it is connected to what’s going on in your body. Brain fog isn’t forever, and with the right tools and support, you can start to feel clearer, calmer, and more like yourself again. You deserve that.

If brain fog is messing with your confidence, your energy, or your quality of life, let’s talk.

Book a free discovery call and let’s figure out how to get you back to feeling sharp, grounded, and supported through food that works for you.

Book a free call here