Struggling with brain fog during perimenopause? You’re not alone.

For many women, the mental haze of perimenopause—forgetting words mid-sentence, walking into a room with no idea why, looking for the car keys only to realise the engine is already running or feeling like your brain is running on low power—is frustrating and often dismissed. But there’s a reason it happens, and more importantly, there are ways to navigate it.

In this post, we’ll dive into why brain fog happens during perimenopause and five practical ways to regain mental clarity, so you can feel more like yourself again.

Brain Fog in Perimenopause: Why It Happens and 5 Ways to Clear the Mental Haze

Have you ever walked into a room and completely forgotten why you were there? 

Or struggled to find the right word mid-sentence, even though you know you know it? If so, you’re not alone. Welcome to the frustrating, confusing, and often dismissed world of perimenopausal brain fog.

For many women, me included, brain fog is one of the most frustrating aspects of perimenopause – hence the longer post today. 

I used to carry the entire logistical map for me, my job, all that my 3 kids had to do in my head. I never used to write things down or worry about forgetting something on my shopping list, let alone face the complete panic of standing in front of my class with no idea what I was saying; confused faces staring back at me as I couldn’t remember the next step in a maths lesson despite all the clues being written on the board. 8 year old faces hide nothing. 

Or that time, I was in a parents meeting and started talking about the wrong child. Now, I was very lucky that the parent in question and I had previously spoken about brain fog and so we could laugh it off, but the time when I was talking to my boss about an initiative I wanted to run but couldn’t get the words out so didn’t get the opportunity felt completely humiliating.

So, What Is Brain Fog?

Brain fog isn’t a medical diagnosis; it’s an umbrella term that captures those frustrating moments of forgetfulness, mental fatigue, and difficulty concentrating. It’s like having 37 browser tabs open in your brain, but none of them are loading properly. The result? You feel scattered, slow, and not quite yourself.

Why Does Brain Fog Happen During Perimenopause?

Think of estrogen as the Wi-Fi signal for your brain. It keeps everything connected, helping neurons communicate effectively. But during perimenopause, estrogen levels fluctuate and gradually decline—meaning your brain’s “Wi-Fi” becomes patchy. Some days, you have full bars and feel sharp. Other days, it’s like trying to stream a movie on a weak connection—everything lags, and you can’t remember where you put your keys (again).

But hormones aren’t the only culprit. The midlife years are full of mental load: juggling careers, aging parents, teenagers, relationships, and a never-ending to-do list. When you add hormonal shifts on top of that, it’s no wonder your brain feels like it’s operating in the pre internet era. 

Neuroscientist Dr. Lisa Mosconi, a leading researcher in Alzheimer’s prevention, has found that menopause is much more than a hormonal shift—it’s a shift in the brain and hormones working together that deeply affects cognitive health. Her book, The XX Brain, was a real eye-opener for me. She doesn’t just explain what’s happening in our brains—she gives practical, science-backed advice on how to support cognitive health through menopause and beyond. 

One thing that really stuck with me was how she describes menopause as a transformation rather than just a decline. That shift in perspective made a huge difference in how I approach brain fog now. She explains that during menopause, the brain undergoes structural changes, including a thinning of gray matter and reduced glucose metabolism, which can impact memory and focus. This means that brain fog isn’t just about feeling a little off—it’s a biological shift that deserves attention and care.

The good news? Brain fog does seem to diminish post-menopause, as the brain adapts to new hormone levels and finds a new balance but while you’re waiting for that to happen, here are some tips that might help. 

Have you experienced brain fog during perimenopause? What strategies have helped you?