Brain on Pause? Perimenopause Brain Fog
Brain fog can be attributed to many culprits including insomnia and stress but once perimenopause hits, this can be the result of declining estrogen levels. Specifically, estradiol which is one of the three hormones that fall under the estrogen category. One of estradiol’s functions is brain health and when this hormone declines, it can cause brain fog. This includes declarations of, “what was I going to say” or “where was I going”, issues such as recall and memory, difficulty concentrating, decreased productivity, and mood swings. Brain fog can be pervasive and fluctuate between mild to severe.
Here are five ways to fight it:
1. Prioritize Quality Sleep
Lack of sleep is a major contributor to brain fog. Create a calming bedtime routine—turn off screens an hour before bed, keep your room cool and dark, and try to go to sleep at the same time each night. If night sweats or restlessness are waking you up, talk to your doctor about possible solutions, including supplements or hormone support.
2. Move Your Body Regularly
Exercise increases blood flow to the brain, boosts mood, and supports deeper sleep—all of which help clear mental fog. Aim for at least 30 minutes of movement most days of the week. Even a daily walk or gentle yoga can do wonders for your focus and clarity.
3. Fuel Your Brain with Nutrition
What you eat matters. Choose brain-friendly foods rich in omega-3s (like salmon or walnuts), leafy greens, berries, and whole grains. Stay hydrated, and limit alcohol and sugar, which can spike and crash your energy and mental sharpness. Magnesium and B vitamins are also great for supporting cognitive health. Consider creatine which is showing promise in combatting mental clarity.
4. Reduce Stress & Calm the Mind
Chronic stress can cloud your thinking. Find activities that relax you—meditation, deep breathing, journaling, reading, or even listening to music. These help regulate your nervous system and give your brain space to reset.
5. Keep Your Mind Engaged
Mental stimulation keeps your brain agile. Do puzzles, play word games, read, learn something new, or try creative hobbies. Just like your muscles, your brain needs regular workouts to stay sharp.
Kelly Rigo is the creative force behind Menopause Evolution.