What’s Up with My Brain? Understanding Brain Fog in Perimenopause

Have you ever walked into a room and forgotten why you were there? Or struggled to find the right word mid-sentence? Maybe you’ve missed appointments, reread the same paragraph five times, or felt like your brain was wrapped in cotton.

Welcome to one of the most frustrating — and least talked about — symptoms of perimenopause: brain fog.

It’s real. It’s common. And no, you’re not losing your mind.

What Is Brain Fog?

Brain fog isn’t a medical diagnosis, but it’s a very real experience. It feels like mental fatigue — difficulty concentrating, forgetfulness, slower processing, or that “spaced out” sensation that makes it hard to stay focused or motivated.

During perimenopause, this foggy feeling can come and go… or stay longer than we’d like.

Why Does It Happen?

The culprit? Hormonal shifts — particularly declining estrogen levels — which impact your brain’s neurotransmitters, blood flow, and even your ability to process and store information.

Estrogen plays a big role in brain function. When it starts to fluctuate, so does your mental clarity.

Other contributing factors include:

• Poor sleep (hello, night sweats!)

• Increased stress and cortisol levels

• Blood sugar imbalances

• Nutrient deficiencies

• Thyroid changes

• Mental overload from trying to do it all

It’s no wonder your brain feels like it’s short-circuiting.

6 Ways to Beat Brain Fog in Perimenopause

Here’s the good news: you’re not stuck with it. There are simple, powerful ways to support your brain and reclaim your mental clarity.

1. Prioritize Sleep

Easier said than done, but poor sleep is a major contributor to brain fog. Start with a calming nighttime routine, avoid screens an hour before bed, and keep your bedroom cool and dark. Melatonin, magnesium, or herbal teas can help too.

2. Fuel Your Brain with Protein and Healthy Fats

Your brain needs nutrients to thrive. Eat protein at every meal, include omega-3 fats (think salmon, flax, walnuts), and avoid the sugar rollercoaster that zaps your energy and focus.

3. Get Moving

Regular exercise, especially walking and strength training, increases blood flow to the brain and helps reduce stress. Even 20 minutes a day can make a big difference.

4. Practice Mindfulness

Meditation, deep breathing, or simply unplugging for a few minutes a day can calm the nervous system and reduce mental clutter.

5. Write It Down

Keep lists, use a planner, set reminders. You’re not failing by needing tools — you’re supporting your success. Free up mental space by getting tasks out of your head and onto paper (or phone).

6. Consider Supplements

Talk to a professional about B vitamins, magnesium, or adaptogenic herbs that support cognitive function and hormonal balance.

You’re Not Alone — and You’re Not Broken

If you’ve been beating yourself up for feeling forgetful or scattered, please give yourself some grace. You’re not lazy. You’re not losing it. You’re going through a profound hormonal shift — and your brain is along for the ride.