Perimenopause can feel like a whirlwind of changes—emotionally, physically, and even mentally. Among the most frustrating symptoms many women face during this phase is brain fog. That frustrating sense of forgetfulness, mental fatigue, or an inability to focus can leave you wondering, “Am I going crazy?”.
The Neurological Rewiring of Perimenopause
It’s important to recognise that brain fog and cognitive changes during perimenopause are not just ‘in your head’. This stage of life comes with a profound shift in hormonal balance, which impacts the brain in significant ways. As our hormones change our brain changes too. Perimenopause is more than just a hormonal shift—it’s a neuroendocrine transition that remodels your brain.
As hormone levels are in flux, different areas of the brain responsible for memory, attention, and cognitive processing are affected. These changes are a normal part of the perimenopausal transition and reflect the brain adapting to a new hormonal environment. Recalibrating to a new fuel source in essence.
But for some women, this natural rewiring can feel overwhelming, especially when compounded by other factors like stress, thyroid imbalances, or gut health issues.
Brain fog doesn’t just disrupt your memory or focus—it can affect every aspect of your life. From struggling to complete tasks at work to feeling disconnected in conversations with loved ones, the cognitive challenges can erode your confidence and sense of self. For many women, this can lead to frustration, self-doubt, and even anxiety.
Recognising brain fog as a symptom—not a personal failure—is a crucial first step toward regaining clarity and control. Let’s look at some underlying reasons this could be impacting you more than what would be considered normal and then look at what you can do to support your changing brain because, believe it or not, it is not all bad and many women report being happier and more stable post menopause then in the years before.
Many of the symptoms that women experience during perimenopause are due to the effects on the brain, so even if you are not having brain fog this likely is still very relevant to you. Hot flushes and night sweats, mood swings and sleep disturbances are all neurological and we should all be thinking about doing what we can to future proof our brain health.
Could Your Thyroid or Gut Be Contributing?
While hormonal fluctuations play a central role in brain fog, other health issues can magnify the impact. If you’re symptoms are particularly bad, here are two key areas to consider:
- Thyroid Health: The thyroid gland is a master regulator of metabolism and energy production. If your thyroid is underperforming (hypothyroidism), symptoms like brain fog, fatigue, and sluggish thinking can become more pronounced. Women in perimenopause are at a higher risk of thyroid dysfunction, so it’s worth exploring this as a potential contributor. You can read more about the symptoms of thyroid disease here.
- Gut Health: There’s an undeniable connection between the gut and the brain. In fact, the gut is often referred to as the “second brain” due to its influence on mood and cognition. Gut imbalances—like dysbiosis or inflammation—can interfere with nutrient absorption, including critical vitamins and minerals that support brain health. Issues like leaky gut can also trigger systemic inflammation, which worsen cognitive symptoms.
Practical Steps to Support this Recalibration
While brain fog can feel like an uphill battle, there are steps you can take to support your brain during this transitional phase:
- Prioritise Nutrient Support: Nutrients like magnesium, omega-3 fatty acids, B vitamins, and choline play a critical role in cognitive health. Ensuring you get these through food or supplements can make a difference.
- Support Gut Health: Incorporate fermented foods, fibre, and a variety of colourful vegetables to promote a healthy microbiome. Consider consulting a professional like myself for tailored gut healing strategies if you know your digestive system is not where it should be.
- Check Your Thyroid: A comprehensive thyroid panel and functional analysis of the results can help identify any imbalances contributing to brain fog.
- Manage Stress: Chronic stress can exacerbate brain fog. High stress hormones will affect the production of sex hormones so it is really important that you learn to manage stress. Find what works for you and do it regularly to switch out of stress mode. I teach my clients to use their breath, yoga, art, nature or even short daily walks to help regulate their stress response.
- Sleep Well: Quality sleep is non-negotiable for brain health. If you struggle with sleep, addressing this foundational pillar can significantly improve cognitive function. Yes it may be easier said then done but start with good sleep hygiene practices and work from there.
- Exercise: Consistent exercise enhances blood flow to the brain, supports neurogenesis, and can alleviate mood swings and anxiety associated with hormonal changes.
- Stay Cognitively Engaged: Challenge your brain with activities like reading, puzzles, or learning new skills to promote mental agility and resilience.
It’s Time to Feel Clear and Confident Again
Brain fog doesn’t have to control your life. By addressing any root causes that may be worsening symptoms and supporting your brain during the normal perimenopausal hormonal recalibration, you can reclaim your mental clarity and confidence. There are many other tools that can help like personalised supplementation and personal coaching to help you make the changes work for you! No matter where your starting point is.
Ready to dig deeper into what might be contributing to your brain fog? Let’s work together to uncover the underlying factors and create a tailored plan that fits your life.
- Explore the Priority Plan for suggestions on personalised supplements, testing and nutrition & lifestyle recommendations.
- Or, for more comprehensive, step by step support, check out my Transformation Package designed to address all aspects of your health holistically.
Your journey to clarity starts here.