When your brain isn’t braining like it used to.
TL;DR: the quick version
- Cognitive symptoms in perimenopause (for instance: brain fog, forgetfulness, and trouble focusing) are common, and you’re not going crazy.
- These symptoms happen because hormone levels, especially oestrogen, are shifting and can affect how your brain works.
- You’re definitely not alone; many women experience these changes, even if it’s not often talked about.
- It’s real, not “just in your head,” and it can impact daily life in subtle but important ways.
- The good news? Keeping track of your symptoms, making small lifestyle changes, and chatting with a healthcare professional can help you feel more in control.
What’s going on?
You walk into a room and forget why. You can’t remember the word for “that thing.” You reread the same sentence three times. Sound familiar?
These experiences – sometimes referred to as “brain fog” – are surprisingly common during perimenopause. But that doesn’t make them any less frustrating. And for many of us, they come as a complete surprise.
Changes in memory, focus, and mental clarity during midlife aren’t just “getting older” or “being busy.” They can be linked to shifting hormone levels, particularly oestrogen, which plays a role in how our brains function.
Common cognitive symptoms during perimenopause
Brain fog
A general sense of mental cloudiness or slow thinking.
Memory lapses
Especially with short-term memory.
Reduced attention span
Losing focus or getting easily distracted.
Word-finding issues
Knowing what you want to say, but the words don’t come.
What might help?
While there’s no quick fix to cognitive symptoms during perimenopause, a few strategies might help support your brain through the fog and make daily life a bit easier.
- Sleep (or as much of it as you can get): Many women in perimenopause experience disrupted sleep due to night sweats, anxiety, or hormonal shifts, which only adds to brain fog and forgetfulness. Prioritising good sleep hygiene (like keeping a consistent bedtime, reducing screen time before bed, and creating a calm sleep environment) can make a noticeable difference over time.
- Movement: Regular physical activity does more than just keep your body fit; it supports brain health and boosts mood. Exercise increases blood flow to the brain and encourages the release of chemicals that improve memory and focus. This doesn’t mean you need to train for a marathon, simple activities like daily walks, yoga, or gentle stretching can help ease cognitive symptoms and lift your spirits.
- Stress management: Easier said than done, but cortisol can impact cognition too. Finding ways to unwind, whether through mindfulness, meditation, breathing exercises, or hobbies you enjoy, can reduce stress and calm your mind. It’s about small, manageable steps rather than drastic life changes.
- Nutrition: What you eat matters. A balanced diet rich in whole foods (think fresh vegetables, fruits, nuts, seeds, and lean proteins) provides essential nutrients that support brain function. Omega-3 fatty acids (found in oily fish and flaxseeds), antioxidants, and vitamins like B12 and D play a role in keeping your mind sharp.
- Tracking your symptoms: keeping track of your cognitive symptoms can be a real game-changer. By noting when you experience brain fog, forgetfulness, or trouble focusing (and what else is happening in your body or life) you start to see patterns. This insight not only helps you understand your body better but also gives you clear information to share with your doctor. Tracking puts you in the driver’s seat, making those medical appointments less daunting and more productive. Check out our symptom tracker.
You’re not alone.
These shifts can be unsettling but you’re not “losing it,” and you’re not imagining things.
If you’re worried, speak to a trusted GP or healthcare provider. And if you have questions you’d like answered by professionals, Ask the experts — we regularly share their insights right here.
Sources
– Harvard Health Publishing. Menopause and memory: Know the facts
– The Menopause Society. Severe Menopause Symptoms May Take Toll on Brain Health
– Mayo Clinic. Does menopause cause brain fog?
– Jean Hailes for Women’s Health, Symptoms of menopause
– Journal of Women’s Health, 2021. Cognition and the Menopausal Transition
– Shawn Tassone, MD, PHD, The Hormone Balance Bible, Dey St., 2021,
– Dr Jen Gunter, The Menopause Manifesto, Piatkus, 2021
– Lara Briden, Hormone Repair Manual, Greenpeak Publishing, 2021
What to keep in mind
The content on this page is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. We share relatable stories, general knowledge, and practical tips, but we’re not medical professionals. Always speak with your doctor or a qualified healthcare provider about any questions or concerns related to perimenopause or your health.
Never ignore or delay professional advice because of something you’ve read here or somewhere else.
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