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Foggy Noggin:Brain Fog in Menopause | Claire's Chair
- Claire Wortley
- Apr 4
- 6 min read
Updated: May 4
Brain fog is a symptom rather than a medical condition. That means treatment will be aimed at the underlying condition that's leading to it. The symptoms of brain fog include fuzzy thoughts, forgetfulness, poor concentration, feeling tired, getting confused and thinking more slowly than usual. You may forget words you use regularly or just feel mentally exhausted.
Feeling foggy
Until Perimonopause, my only experience of brain fog was what is sometimes called 'baby brain' and can happen during preganancy and in the early days after giving birth. At the time I put my lack of clear thinking down to the fact I was sleep deprived.
Friends and family would laugh at my inability to remember what I had done the day before and what my plans were for the next few days.
Unfortunately for me this was then to be accompanied by postnatal anxiety. This meant I felt highly wired but unable to do anything productive with that energy because I couldn't focus on anything. I would end up feeling agitated and exhausted all in one. I didn't know my brain was changing to ensure I kept my baby safe!
Most of my adult life, even when going though episodes of crippling anxiety, I believed I had a brain capable of finding solutions. I may not have the answer to life's hurdles but if there was a way to deal with or fix something I would give it my best shot. In fact not long aftter becoming a mother I saw my parents had an issues with an area of ceiling. I took myself off to the nearest builders merchant, explained the issues and returned witht he relevant materials to fix the issues. Quite impressive when I look back considering there was no YouTube back then!
Then years later, during my time as a single parent, YouTube had me changing powerpacks and adding sound cards in my desktop computer, fixing my oven and replacing the winding mechanism for a back seat window in my car. I wasn't afraid of a challenge. In fact I often found the rush of solving an issue rather addictive. So what happened?
Stop, well pause!
I had never heard of perimenopause before a lady on a facebook page starting talking about it. I was confused as to why I wasn't able to do the things I normally could without feeling exhausted or left with aching muscles and joints. I looked into antidepressant withdrawal and after a while was able to eliminate that. Next was whether I was deficient in vitamins and minerals, which I was so I started supplements but nothing really nailed this lethargy and general low mood. I was still having regualr periods so it couldnt be menopasue, plus I was in my forties so I was way too young for any of that shenannigans.
So what was casuing the way I was feeling?
Turns out I was perimenopasual. The short version of this journey is that I have been on HRT for around 6 years and at various doses and in various forms.
It was during a declutter of my wee menopause/craft room/study that I realised my memory just wasn't what it used to be. In the past, I could reorganise a room and memorise exactly where everthing was. My other half would ony have to ask where such an such was and I could lay my finger on it in the blink of an eye. Organised and efficient, that was me! I felt good about being this well ordered so as this began to change, so did I.
Where's the whatsit?
Much of my confidence stemmed from my ability to articulate myself effectively but this was beginning to change too. I found myself forgetting words and their meanings. My skill in writing and using punctuation effectively suddenly diminished significantly.
What was going on? Why was I my cognitive ability disappearing?Wy did my head feel like a void stuffed with cotton wool
My inner critic, Judge Mental, had a field day as my abilities seemed to be fading fast.
Look it's happening to you, you are slowly becoming less and less useful. Before you know it you'll not be worth employing. Imagine losing a job at your age because you've lost your skills. Oh the humiliation!
Sad, that's what you are! You can't remember words or where you put such and such a document. If work asks you to adapt or learn something new you'll just go to pieces. Yes , lets bring back good old anxiety.
No wonder you are panicking on a Friday incase you haven't met deadlines. Let's bring in dreading Sunday evenings too, beacuse you're terrified of emails pointing out all your silly mistakes that someone younger would never make!
You may be able to hide some menopausal symptoms but a 'foggy noggin' will show you up in the end. You may aswell give up now so you can go and hide away fromt he world.
I've seen more information more effective working when my laptop goes to blue screen than in your mind!
Cruel! So what can we do about it?
Get to Know What's Behind Menopausal Brain Fog
Menopausal brain fog is often due to changing hormone levels, especially estrogen. Estrogen plays a big role in memory and focus. When it dips, it can mess with brain chemicals and blood flow, causing those foggy moments. Plus, things like sleep issues, stress, and mood swings can make it worse. Understanding these triggers can help you find ways to tackle the symptoms.
Make Sleep a Top Priority
Sleep troubles are common during menopause and can make brain fog worse. Aim for 7 to 9 hours of good sleep each night. Try creating a relaxing bedtime routine by:
Turning off screens at least an hour before hitting the sack
Keeping your room cool and dark
Cutting back on caffeine and alcohol later in the day
Doing some deep breathing or gentle yoga
Sleep sprays are effective for some people
Better sleep helps keep your memory sharp and your mind clear.
Keep Moving
Exercise gets the blood pumping to your brain and releases feel-good chemicals. Staying active helps you focus and keeps stress, which can worsen brain fog, in check. Aim for at least 150 minutes of moderate exercise a week, like brisk walking, swimming, or biking. Adding strength training twice a week is great for overall health. Even short daily walks can boost your mental clarity.
Eat Brain-Boosting Foods
What you eat matters for your brain. Go for a balanced diet with:
Omega-3s from fish, flaxseeds, and walnuts
Antioxidant-packed fruits and veggies like berries, spinach, and kale
Whole grains for steady energy
Lean proteins like beans, poultry, and tofu
Try to limit processed foods, added sugars, and too much caffeine, as they can make brain fog worse. Staying hydrated is also key for concentration and many other things.
Handle Stress Like a Pro
Long-term stress can mess with your memory and focus. Find stress-busting activities that work for you, such as:
Meditation or mindfulness exercises - Some find this too woo woo so try taking time just to allow yourself to feel rather than distract and run away
Deep breathing techniques - don't underestimate how powerful these can be when practiced daily for just a few minutes
Spending time outdoors - blow those cobwebs away whatever the weather. It can be a walk or simply taking a few minutes to stand outside
Getting into hobbies or creative projects - remind yourself of the things you enjoy doing and make time to re-explore the them.
Making time for relaxation regularly can help clear up mental fog and boost your mood.
Use Memory Helpers and Organizers
If brain fog is messing with your memory, try using tools like:
A daily planner or digital calendar
Setting phone reminders
Making to-do lists with priorities
Sticky notes for important info (beware you dont spend the day walking around with one stuck to you sleeve.) Don't judge me!
These can lighten your mental load and keep you organized and on track.
Stay Connected with Others
Socialising is great for your brain and emotional health. Stay in touch with friends, family, or community groups. Chats and shared activities can challenge your mind and help you feel less isolated, which can help with brain fog.
Exercise Your Brain
Keep your mind sharp with brain exercises. Try puzzles, reading, learning something new, or playing strategy games to strengthen your brain connections. Just 15 minutes a day can improve your focus and memory over time.
Think About Supplements Carefully
Some supplements might help with brain health during menopause, but always check with a healthcare provider first. Ones with some support include:
Vitamin D for brain function
B vitamins for energy
Omega-3s for brain support
Steer clear of unproven or high-dose supplements without advice from a medical professional.
Reach Out for Professional Help if Needed
If brain fog is really affecting your life, talk to a healthcare professional. They can check for other issues like thyroid problems or depression and discuss treatments. Hormone replacement therapy (HRT) might be an option for some women and can help with cognitive symptoms. Cognitive behavioral therapy (CBT) is another way to manage stress and boost mental clarity.
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Take care, Cx
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