Perimenopause Brain Fog – Causes, Symptoms and Remedies

Perimenopause brain fog can be infuriating for so many women. Trying to navigate all the symptoms of perimenopause – including hot flashes, night sweats, anxiety and weight gain – on top of feeling foggy in the brain can be extremely overwhelming.

The good news, though, is that there are things you can do at home to help clear the perimenopause brain fog.

So, with that in mind, let’s explore the dreaded brain fog – from memory issues to a lack of focus and concentration – and strategies to beat it.

What is perimenopause?

In the media, women go from premenopausal to menopausal without a pit-stop in between. But that’s simply not reality.

Perimenopause is just that – the transitional period between pre-menopause and menopause itself.

Perimenopause can last for years, while menopause is actually just one day. Menopause is official once you have had no vaginal bleeding – including spotting – for 12 months in a row.

With that in mind, then, perimenopause consists of the exact same menopause symptoms but you’ve not yet reached 12 months with no periods or spotting.

How long does perimenopause last?

The first thing to know about perimenopause and menopause itself is that no two bodies are the same. Everyone’s experience will be unique to them, from symptoms to severity and the duration they last.

The average duration is around three to four years, but it can vary from just a few months to a whole decade. When it comes to perimenopause and menopause, there’s no set rulebook our bodies work from.

Causes of perimenopause brain fog

So, why is perimenopause brain fog even happening? The main culprit is your hormones and how their changing levels have impacted the brain – oestrogen in particular (as is the case for so many perimenopause symptoms.)

Oestrogen is a key player inside the brain, and when your oestrogen levels drop in perimenopause and menopause, it’s not uncommon for brain performance to deteriorate, too.

How common is perimenopause brain fog?

Studies have proven that perimenopause brain fog is not only a real thing but a symptom experienced by over half of perimenopausal women. One study concluded that a huge 62% of women encountered cognitive problems during their transition to menopause.

A more modern study conducted by Channel 4 has shown that 73% of women aged 45 to 55 are either currently experiencing or have experienced perimenopause brain fog.

What does brain fog feel like?

Debating whether you have a case of perimenopause brain fog or are just forgetful? You’re not alone. It can be a time of great frustration and – in extreme cases – fear. Brain fog can often come hand in hand with other symptoms, such as sleep disruption and fatigue, anxiety, depression, hot flashes and weight gain to name but a few.

So, what does brain fog feel like? Often, it’s pinpointed through:

• Finding it difficult to concentrate and stay focused
• Unexplained memory loss and general forgetfulness
• Having difficulty finding the right words for situations – some women say “it’s like the right words have fallen right out of my head.”

Perimenopause brain fog isn’t just the odd “oopsie” moment. It can be debilitating in extreme conditions – especially if you’re in an environment that requires constant brain function with high pressure, whether that’s at work or at home. Over time, poor brain function can seriously hinder confidence levels and self-esteem, which can worsen cases of anxiety.

What to do about perimenopause brain fog

The first thing to know about perimenopause brain fog is that it’s usually something that’ll go away in time. However, if you’re struggling with it, it’s a testing time and can cause severe mental health issues.

You shouldn’t have to “sit up and shut up” when it comes to any menopause and perimenopause symptom. So, here are some key things you can do to improve perimenopause brain fog.

1. Prioritise your sleep

We need sleep to function. That doesn’t change when you become perimenopausal. In fact, as sleep is often disrupted due to a number of other symptoms including night sweats and panic attacks, sleep is even more important during this transitional period.

Brain fog is often worsened by a lack of sleep or poor quality sleep. So, make sure you’re protecting your forty winks by:

• Maintaining a consistent bedtime schedule
  Go to bed and get up at the same time every day.
• Incorporating a relaxing bedtime routine
  Make sure you’re spending an hour before bed properly relaxing and avoiding screens. Reading, for example, is a great way to unwind.
• Create a comfortable sleeping environment
  Try to ensure your bedroom is cool in temperature. Keep your windows open and your fan on, switching a heavy duvet for thin blankets. This will help tackle night sweats. You should also try to make your room as quiet as possible. It might be worth purchasing some earplugs or a white noise machine.

2. Get moving and exercise routinely

If you’re exhausted and you feel like your brain is foggy, exercise may be the last thing you want to do. While that’s understandable, forcing yourself to get moving will be worth it. Studies have proven that exercise aids with brain function, improving memory, reducing anxiety and depression and lowering your risk of cognitive decline.

So, even if you don’t want to, try to get active – at the very least – every other day.

3. Focus on nutrition and eat strategically

You can certainly eat your way to better brain power! So, with that in mind, incorporating the following foods into your diet should help with perimenopause brain fog.

Berries

Berries are superfoods! They are rich in flavonoids, which are plant pigments that colour our favourite berries. These flavonoids are also responsible for improving memory. In fact, a study undertaken by Harvard’s Brigham and Women’s Hospital discovered that women who consumed 2+ servings of blueberries and strawberries every week delayed memory decline by up a staggering 2.5 years!

Start by making my Banana Berry Smoothie for breakfast. Delicious and packed with brain-boosting nutrients.

Leafy, green vegetables

Green and leafy vegetables such as kale, spinach, spring greens and broccoli are dense in vitamins and minerals. You’ll be getting a hefty dose of vitamin K, beta carotene, lutein and folate, which are fantastic for so many menopause symptoms, including brain fog. Research has shown that leafy, green vegetables can help to slow down cognitive decline.

Fatty fish

Full of omega-3 fatty acids, fatty fish is a nutritional powerhouse. In fact, the healthy unsaturated fats found in these types of fish have been tied to lower blood levels of beta-amyloid. This is a protein that can clump in the brain of people who have Alzheimer’s disease.

Experts state that you should try to consume fish twice a week at the minimum, choosing low-mercury options, such as:

• Pollack
• Cod
• Salmon
• Tuna
• Trout
• Mackerel
• Sardines

If you’re not a fish-fan, that’s okay. However, you should look into an omega-3 supplement. You can also find omega-3 in other foods, such as walnuts, avocados and walnuts.

Walnuts (and other nuts)

Nuts are excellent sources of protein and healthy fats, with walnuts reigning as Queen! One study monitored the impact of walnuts and how they affected cognitive test scores, discovering frequent walnut consumption improved brain function. Not to mention, walnuts have been linked to clearer arteries and lower blood pressure. So, walnuts are excellent for both the head and the heart.

Wholegrains

Just like every other part of your body, your brain can’t function without fuel and it usually functions on glucose. So, for you to keep your concentration and focus, you need a good, steady stream of energy (ie: glucose.)

What you don’t want to do is pack your bloodstream full of sugar found in chocolates, fizzy drinks and other junk food. Instead, opt for wholegrains. This is because wholegrains have a low-GI, meaning they steadily release energy into the bloodstream, allowing you to keep focus and stay alert throughout the day.

Opt for a wholegrain cereal for breakfast, breads and wholegrain pasta and rice rather than white.

Cauliflower

Cauliflower is excellent for menopause weight control but it’s also beneficial for combating perimenopause brain fog. This is down the nutritional content – specifically the high levels of vitamin C, folate and sulforaphane.

• Vitamin C protects your brain cells from damage, supports healthy brain tissue and manages dopamine levels, which is why eating cauliflower can boost mood!
• Sulforaphane helps to reduce inflammation in the brain, which can often relieve brain fog
• Folate is a key player in neurotransmitter function. A deficiency in folate has been linked to depression and poor mental health.
• Antioxidants found in cauliflower can help to work against free radicals, which – left unchecked – can damage brain cells and cause inflammation

Take a look at my favourite air fryer cauliflower recipes for inspiration!

4. Manage your stress levels as best as possible

Perimenopause brain fog can be a little bit of a vicious cycle. The more you worry about it, the worse it can become. That’s why it’s so important to protect your mental health and stress levels as best you can.

Of course, stress management looks different for everyone. Some people meditate, exercise, draw or write and some manage with a little retail therapy. Whatever strategies work for you to manage stress will help combat brain fog.

5. Make time for self care and relaxation

Self care isn’t a luxury – especially in perimenopause. It’s a necessity. You must find time to switch off and find joy. Of course, we’re all different. Everyone sees relaxation differently. For some, blasting a musical theatre playlist while you’re in the shower and singing at the top of your lungs will do the trick. For others, a gentle bicycle ride around the countryside helps you reset.

Whatever brings you joy, serenity and tranquility, it’s important to dedicate time to doing so.

If you’re unsure of how to dedicate your self-care time, consider the following:

• Journalling (try a journal with prompts if you’re new to this)
• Dancing (at home or at a dance class)
• A relaxing bubble bath
• Reading
• A walk or jog
• Knitting
• Colouring in
• Meditating

6. Keep your brain active

Just like any other muscle, the more we use something, the stronger it becomes. Work against the tide by keeping your brain active. Crosswords, brain training apps and books, reading and even learning a new skill will help give your brain a workout.

(Psst! A little note from me: if you love murder mysteries, take a look at Murdle. A fantastic book full of brain teasers and a great way to keep your brain active.)

7. Speak to your doctor

As with any perimenopause or menopause symptom, you should never have to suffer in silence. While it can be tempting to try and handle everything by yourself, remember that your GP is there to help you, and there’s comfort in knowing that your GP has likely heard all of these issues a thousand times before!

If perimenopause brain fog is causing problems for you, book an appointment with a healthcare professional for further guidance.

Perimenopause brain fog – in a nutshell

Having to handle all the physical side effects of perimenopause is draining enough, but it’s somewhat even more of a betrayal when our own brain works against us. It’s frustrating, draining and confusing, so if you’re struggling with perimenopause brain fog, know that you are absolutely not alone and your feelings are so valid.

While waiting for your GP appointment to talk through your brain fog, try to protect your sleep and mental health, keep your brain active, exercise, eat strategically and manage your stress levels as best as you can. You’ll notice a huge difference if you’re consistent.

Remember, perimenopause brain fog is a very real symptom of this transitional period. And while it will go away in time, making simple changes will make an enormous impact.