Menopause Brain Fog: How I Cleared It in a Week
Menopause Made Me Do It (and Hashimoto’s Helped): a coach’s honest story.
OK, so let’s set the scene. It’s sunny, it's July, and I'm on holiday (vacation, to my American friends). I’m feeling smug because, as a menopause coach, I obviously have my life perfectly together at all times…🤣...until I don’t.
There I was, living my best “I’m on holiday” life: drinking wine every day, consuming a bit more sugar than usual, enjoying a few late nights, early starts, and having a general attitude of “what could possibly go wrong?”
Apparently: my sentences.
There were signs. Halfway through making a coffee, I’d freeze. I remember standing there, spoon in hand, moka in the other, and absolutely no idea what came next. Or chatting with family, in mid-conversation I’d forget the point I was trying to make. In the kitchen, I was starting to stare at recipe instructions as if they were riddles. It was like someone had swapped my brain for that TV static that came up after midnight (anyone else old enough to remember that?).
But this isn't just about one holiday. Brain fog and I have history. After menopause cracked open the door; Hashimoto’s strolled in with a steamer trunk and made itself at home. Even with a pretty healthy lifestyle overall, brain fog hung around for several years before and after my menopause day. And it still pops by if I go off-piste with sleep, stress, food, or movement. Oh joy.
The good news? When I slip back into my normal rhythm (protein-forward meals, no refined sugar, far less alcohol, earlier nights, a bit of lifting and a lot of walking), clarity comes back within a week or so. I sleep better. Words return. I feel like me again. Everything I coach my clients to do works… on me too. Imagine that.
Brain fog isn’t a character flaw (or dementia)
Let’s be clear: brain fog is common in peri/menopause and it’s multifactorial. Hormonal shifts can disrupt sleep, increase stress reactivity, and change how your body handles blood sugar fluctuations. Add thyroid issues like Hashimoto’s, iron or B12 insufficiency, chronic stress, alcohol, and ultra-processed foods, and you end up with even thicker fog.
Fog ≠ dementia. Please don’t terrify yourself by catastrophising every lost word. That said, cognitive health matters, especially post-menopause when the neuroprotective effects of oestrogen decline. BUT...brain fog is more like a dashboard light. It doesn't mean your engine is failing, but your car is definitely asking for some attention.
The holiday-gremlin effect
Here’s what I noticed on my most recent holiday detour:
Alcohol messed with my sleep architecture. Less deep sleep = daytime word salad. It wasn't pretty.
Extra sugar spiked and crashed my energy, which made my cravings feel a LOT louder and my focus a lot wobblier.
Late nights + early mornings crunched my ability to recover. Tired brains make messy choices.
Stress load didn’t vanish just because I was off from work. Travel and a disrupted routine are still stress loads, just of a different nature.
Once I was settled into my routine, I didn’t overhaul my life; I simply turned a few dials - and the fog moved on.
Hashimoto’s adds a twist
Thyroid hormones affect metabolism, energy, and cognition. I know from years of experience that when my thyroid isn’t happy, everything feels heavier and slower, including thinking. If you suspect that you might have thyroid issues, speak to your clinician - or ideally, find a functional medicine or holistic doctor who will be more likely to look for root causes. Lifestyle definitely helps, but it can't replace medical care when it's needed.
The not-so-sexy fixes that actually work
I know, I know, everyone wants a biohack. Honestly? Consistency beats clever. Every time.
Food (EAT)
Protein first. (especially at breakfast and lunch) to steady blood sugar and tame the 4 p.m. energy dip, as well as those pesky sugar cravings.
Fibre + healthy fats. (vegetables, beans, wholegrains, olive oil, nuts) mean a slower blood sugar rise, fewer crashes, and a happier gut.
Reduce added sugar to “sometimes, small, and savoured.” The brain runs better when sweets are occasional.
Hydrate. Mild dehydration can masquerade as hunger and fatigue. It may sound boring, but it's effective.
Movement (MOVE)
Strength training 2–3×/week. It’s the gift that keeps giving for your brain, bones, and blood sugar. Plus it helps you feel like a total badass.
Micro-bursts. Do two minutes of stairs or brisk walking between calls. Stand up and stretch. Do a few squats. You'll improve your focus without having a caffeine crash or disrupted sleep later.
10-minute walk after meals. When your muscles mop up glucose, the evening fog will quiet down some.
Mindset & Stress (THINK)
Kind over perfect. You'll never gain clarity by bullying yourself.
Tiny commitments. No more “I'll start over on Monday”. Start with the very next step.
Lifestyle (LIVE)
Protect sleep like it's revenue. Keep your room cool and dark. Establish a solid wind-down routine, and ditch all electronics at least 30 minutes before bedtime. That means TV too.
Alcohol amnesty. When you drink less, you sleep better and think better. Wild coincidence? Sorry, but no. An occasional glass is fine, but that nightly drink you're having to unwind could actually be winding you up more than it's helping. (No judgement here, I've done it too.)
Environment beats willpower. Put healthy options (like fruit and veg) where you can see them; hide the snack stash. Put your mobile phone in another room so you're not tempted during the night. Yes you can.
But what if you’re doing “everything right” and still feel foggy?
First, breathe. Check that you're actually doing the basics consistently for two weeks (you might be surprised at how easy it is to ignore some of the fundamentals). If brain fog persists, talk to your doctor about ruling out thyroid, iron/B12, and other contributors. You may need to review any meds you're taking and the timing - some can interfere with sleep stages or energy in general. Consider whether nocturnal sweats or sleep apnoea could be gate-crashing. There’s no medal for white-knuckling your way through it. Get the support you need.
A word on shame: Bin it
So many women think having brain fog means they’re failing. You are not failing. Your operating system is quite literally changing. Give your brain the inputs it needs now, not the ones that worked when you were 30. That’s not giving up; that’s upgrading.
If you want help making this simple
Guessing is exhausting. We offer a Menopause Impact Assessment: a 45-minute session using a validated symptom framework to map your pattern and turn it into a realistic plan. No lectures, no perfection policing. Just clarity and the next right steps. We don't do cookie-cutter here.
The Bottom line: brain fog isn’t your destiny. With a few steady changes and a bit of compassion, you can feel sharper, sleep deeper, and get back to finishing your sentences…and your coffee.
