Why Does It Happen?
A lot of it comes down to changing hormone levels. Oestrogen, in particular, plays a key role in the processes in your brain that help with learning, remembering, and retrieving information.
When oestrogen starts to dip, those recall and memory processes can get interrupted. That’s why you might struggle to find a word or remember a name.
What Does It Look Like?
It often shows up as difficulty recalling words and names. You might be talking to someone you met recently, and suddenly—you’ve blanked on their name. You could be mid-sentence, giving information, and then your brain just… stops.
This is all part of the so-called “menopause brain fog.” But there are other factors that can make it worse:
- Sleep: Fatigue and poor sleep are common in perimenopause and menopause, and not getting enough rest affects your brain’s ability to process information.
- Stress and anxiety: Being anxious or under pressure can block your brain’s processing.
- Dehydration: Your brain is made mostly of water, and studies show that dehydration can physically shrink it, affecting function.
- Low blood sugar: Without enough energy, your brain can’t operate at its best.
Forgetfulness Can Feel Worrying—Here’s What to Know
It’s frustrating and worrying, and it can really affect your confidence—especially at work when you need to recall information quickly. It can also impact your social life if you’re regularly forgetting names, and it may make you worry unnecessarily about dementia or Alzheimer’s.
The good news? This is usually a phase. It’s part of hormonal changes, and it often eases over time. If you do feel it’s worsening or people are noticing your forgetfulness, it’s always worth speaking to your doctor to put your mind at ease.
How to Help Yourself
1. Prioritise Better Sleep
Sleep can be tricky during perimenopause and menopause due to hormonal changes, but good sleep hygiene helps:
- Stick to a calm bedtime routine
- Try herbs like valerian before bed
- Keep a consistent sleep schedule
- Switch off screens at least an hour before bed
2. Stay Hydrated
Drink plenty of water—around 1.5 litres a day. Many people notice a huge difference in brain function and other symptoms just from increasing their water intake.
3. Manage Stress
Slow, deep breathing can help when you feel panicky. For me, I found that if I panicked mid-conversation, it made everything worse. Instead, I would laugh it off and saying something like, “I’m having a black hole moment—service will be resumed shortly!” This helped me relax and remember things more quickly.
4. Keep Your Brain Active
Daily puzzles, learning new skills, or even picking up a new language can keep your brain processes moving.
5. Eat Brain-Boosting Foods
Your nutritional needs increase during this time. Focus on:
- Omega-3: Oily fish, or supplements like fish oil or flaxseed oil
- Walnuts: A couple a day, preferably in-shell to preserve their oils
- Leafy greens and fruits and vegetables
6. Helpful Herbs and Supplements:
- Ginkgo biloba: Known as the “memory tree,” it’s been studied for cognitive function
- Passionflower and magnesium: Can help with focus. These are included in our Focus Perimenopause supplement, which has been formulated to help support cognitive function.
A.Vogel Focus Perimenopause Supplement | Helps Support Cognitive & Psychological Symptoms & More
£15.99 (30 tablets) In Stock Get it tomorrow, 19th November.
Remember
This isn’t just “in your head”—it’s a real, physical response to falling oestrogen levels. Most of the time, it’s a phase you can work your way through. For me, it lasted about a year and a half to two years, then gradually improved.
But, as I mentioned above, if you’re concerned about your memory, speak to your doctor for reassurance.
Brain fog is incredibly common, and nearly everyone experiences it at some level. I’d love to hear your stories—have you had this issue? How did you tackle it, and how did it make you feel?
Take care and have a lovely week.
You may also be interested in these topics:
4 menopause brain worries & how to improve brain function
6 surprising ways brain fog can affect you during perimenopause and menopause
