What No One Tells You About Brain Fog in Perimenopause

You walk into a room and forget why you’re there. You blank on the name of someone you’ve worked with for years. Or you reread the same paragraph five times before it finally makes sense.

If this sounds familiar, you might be experiencing brain fog, one of the most frustrating and least talked-about symptoms of perimenopause. And here’s what I want you to know: You’re not losing it. You’re not lazy or distracted. Your brain is simply reacting to hormonal shifts. And yes, there are ways to support it.

What Is Brain Fog, Really?

Brain fog isn’t a medical diagnosis, but it describes a very real experience, forgetfulness, mental fatigue, difficulty concentrating, and feeling like your brain is wrapped in cotton wool.

It’s frustrating. It’s embarrassing. And it can knock your confidence — especially when you’re juggling work, family, and the endless mental load.

Why It Happens in Perimenopause

Oestrogen plays a big role in brain health. It influences memory, mood, and focus. As levels start to fluctuate during perimenopause, they affect neurotransmitters like serotonin and dopamine — and impact how efficiently your brain functions.

Add in poor sleep, stress, low energy, and nutrient deficiencies, and suddenly you’ve got the perfect storm for foggy thinking.

You’re Not Alone, Even If It Feels Like It

Brain fog affects a huge number of women in their 40s and 50s. But because it’s invisible, many suffer in silence. Worse still? It’s often dismissed as “just ageing” or brushed off entirely by healthcare professionals.

But you know it’s not normal for you. You know something’s changed. And that means it deserves attention — and support.

6 Ways to Support a Foggy Brain

🧠 Prioritise sleep

Even one night of poor sleep can affect memory and focus the next day.

🍳 Eat protein with every meal

Protein helps support your neurotransmitters and keeps blood sugar steady.

💧 Stay hydrated

Dehydration can impair concentration more than most people realise.

🌿 Add in omega-3s

Oily fish, flaxseeds, walnuts, or supplements all support brain function.

📵 Take mini screen breaks

Too much digital stimulation leads to mental fatigue. Step away when you can.

🧘‍♀️ Lower your stress levels

Magnesium, gentle movement, nature, breathwork — anything that calms the nervous system is gold.

What to Avoid

❌ Skipping meals

❌ Extreme low-carb or low-fat diets

❌ Overcommitting

❌ Self-judgement

These only add pressure to an already overloaded brain. Your mind needs fuel, rest, and compassion — not punishment.

Let’s Get You Clearer, Calmer, and Back to Yourself

If you’ve been wondering why you can’t think straight anymore — or feeling embarrassed about it — you are absolutely not alone.

Let’s talk. I can help you understand what’s going on in your body and your brain, and show you practical, nourishing shifts that support clarity without the overwhelm. Book a free discovery call today, you deserve to feel like you again.