If you’ve ever stood in the kitchen wondering why you’re there, opened the fridge and found the remote, or spent twenty minutes looking for your glasses only to realise they’re on your head… congratulations. You’ve met menopause brain fog.
This one’s a crowd-pleaser. Or at least, it would be if any of us could remember what we were laughing about in the first place.
What Is Menopausal Brain Fog?
Menopause brain fog is that frustrating cocktail of forgetfulness, fuzzy thinking, and mental blanks that shows up right when you need your brain to function like a grown-up. It’s not early-onset dementia, it’s not you “losing it,” and no, you’re not broken.
It’s your hormones. Again.
When estrogen levels drop (and they do, quite dramatically), it affects the parts of your brain responsible for memory, focus, and mood. Estrogen isn’t just about periods and hot flashes; it’s a key player in your brain chemistry, too. So when it leaves the party, your brain starts misfiring like a dodgy spark plug.
Think of it as your brain running on low battery, constantly. You can function, but there’s a definite lag.
How Does It Show Up?
Oh, in all the glorious ways.
- Walking into a room and forgetting why.
- Losing track mid-sentence — and forgetting what the sentence was about.
- Struggling to concentrate or finish tasks.
- Mixing up words (I once asked my husband to “put the tea in the cupboard” when I meant the milk in the fridge).
- Forgetting appointments, birthdays, what day it is, what year we’re in…
One reader messaged me and said she’d put her car keys in the freezer and didn’t notice until she was halfway through a tub of Ben & Jerry’s. Honestly? Been there. Done that. Might still be doing it.
Is This Normal?
Yes. Completely. This isn’t early dementia or anything sinister, though I get why it feels scary sometimes. It’s hormonal. It’s very common. And while it can be incredibly frustrating (especially if you’re someone who’s always had a sharp mind), it doesn’t mean you’re not clever or capable anymore.
You’re just temporarily running the software update of doom. But there are ways to make it easier.
What You Can Do About It
Here’s the good news: you can manage it. It might not disappear completely, but you can definitely turn the volume down on the mental fuzz.
1. Sleep Like Your Sanity Depends On It (Because It Kinda Does)
If your sleep is rubbish (which, I know, it often is during menopause), your brain can’t process or store memories effectively. Start with good sleep hygiene: cooler bedrooms, no screens before bed, and regular routines. Refer back to our post on sleep for more tips.
2. Eat for Brain Health
Feed your brain! Omega-3s (think salmon, walnuts, chia seeds), leafy greens, berries, and whole grains are your friends. Avoid too much sugar or caffeine, which can mess with your focus.
3. Move Your Body
Exercise boosts oxygen and blood flow to your brain and releases feel-good endorphins. Walking, swimming, dancing in your kitchen to 90s hits — it all counts.
4. Write It All Down
Your brain is tired. Don’t expect it to remember everything. Keep a notebook, use phone reminders, set alarms, and leave sticky notes like a trail of breadcrumbs to your own thoughts.
5. Mindfulness and Meditation
Even five minutes a day of quiet breathing can improve focus and reduce overwhelm. Apps like Calm, Headspace, or Insight Timer are great for beginners.
6. HRT Can Help
For some women, hormone replacement therapy can significantly ease brain fog. Talk to a professional about whether it’s a good fit for you.
7. Lower the Mental Load
We’re often juggling a thousand mental tabs. Try closing a few. Delegate, say no, and let go of perfection. If the bed doesn’t get made today, the world will carry on spinning.
Let’s Keep It Real
There was a week recently when I left my handbag in the car, my car keys in the front door, and my tea in the microwave. Three times. I cried. Then I laughed. Then I cried again because I couldn’t find the biscuits.
This stage of life is full-on. Your body’s rewiring itself. Of course your brain’s going to glitch sometimes!
But you’re still you. Clever, resourceful, strong, and hilarious. Don’t let a foggy brain convince you otherwise.
Coming Next Week…
We’re diving into weight changes during menopause, the dreaded belly bloat, the slow creep of the scales, and whether it really is your metabolism’s fault (spoiler alert: sometimes, yes).
Have any memory fog moments to share? Drop them here at Facebook – Mylifeandstyleover40. We’ll laugh, cry, and forget what we were talking about – together.
Take care, stay safe.
Becks xo
My life and style over 40 