Mind… Blanked: The Truth About Midlife Brain Fog
Ever walk into a room and not remember why…only to realise that now you also need to hunt for your train of thought? Yeah, I’ve done that. Quite a few times, in fact. Just last week, I called my husband by my dog’s name. Twice. Laughable, sure… but also kind of alarming.
Welcome to midlife.
Brain fog is one of the most common complaints we hear from the women we work with, and it’s no wonder. You’re not imagining it. And no, you’re probably not experiencing early dementia.
But when you start losing your words, blanking on names, or feeling like your brain’s treading through molasses, it is easy to worry. Especially when your to-do list won’t stop growing, and your mental capacity feels like it’s at least a month behind.
Let’s clear a few things up.
So What Is Brain Fog?
“Brain fog” isn’t a formal diagnosis. It’s a catch-all term for fuzzy thinking, word loss, memory glitches, and that general “my brain is full of porridge” feeling. For women in the menopause transition, it’s very common. And yes, I’m talking to you, my 40+ friend, even if you’re not thinking about perimenopause yet, these symptoms can sneak up on you earlier than you might expect.
Studies show that 44–62% of women from perimenopause through post-menopause report cognitive changes, especially around focus and memory.
The reason is that oestrogen plays a major role in verbal memory and attention. As it declines, so can your ability to recall, concentrate, and process things quickly. Now add in poor sleep (thanks, night sweats), blood sugar swings, chronic stress, and the never-ending mental load of midlife, and you’ve got the perfect storm.
But What If It’s Dementia?
Look, I get it, the fear is real, and there is a higher risk for dementia in postmenopausal women, without a doubt. But there’s a difference:
Brain fog tends to come and go. It’s often worse with higher stress, poor sleep, or overwhelm. With the right lifestyle tweaks, it improves.
Dementia, by contrast, worsens over time. It’s more than just forgetfulness. It includes confusion, disorientation, language loss, and personality shifts.
If you’re concerned, it’s appropriate to talk to your doctor, especially if others are noticing changes in your behaviour or orientation. But, before you do, see if you can find a doctor who specialises in menopause so that your symptoms aren’t simply dismissed or immediately medicated without further exploration of causes, triggers, and/or treatment options.
Why It Happens (Hint: It’s Not Just Hormones)
Yes, declining oestrogen and progesterone are part of the picture. But so are:
High cortisol (from chronic stress) interfering with memory and recall
Nutrient deficiencies (choline, B12, omega-3s)
Poor blood sugar regulation causing dips in mental clarity
Sleep disruption that literally shrinks parts of your brain responsible for focus and memory
In other words, it’s not “just in your head.” It’s in your biology.
What You Can Do
This is where it gets exciting. Because while brain fog isn’t a quick-fix problem, there’s a lot you can do to feel clearer, sharper, and more like yourself again.
Start here:
Eat a protein-rich breakfast as often as possible. Protein helps regulate blood sugar and supports neurotransmitter function. Bonus points if you throw in a few healthy fats too.
Move your body daily. Walking, strength training, or just dancing in the kitchen — it all helps circulation and brain function.
Prioritise sleep. No screens before bed. Cool your room. Try a wind-down routine.
Try post-meal walks. They can help stabilise blood sugar and improve insulin sensitivity. (You can get fancy and call it Post-Prandial Pedestrianism and pretend it’s a medical treatment - because it kind of is!)
Practice stress-reduction. Even just 3 minutes of focused deep breathing can calm your nervous system.
Bottom Line: You’re Not Losing It
Throughout the menopause transition, your brain is going through a hormonal renovation, not a breakdown. And just like any good remodel, it might look a little chaotic before it starts making sense.
You don’t need to just accept the fog as your new normal. And you certainly don’t need to face it alone.
Want more support? Check out this week’s podcast for a deeper dive into what’s going on in that fabulous brain of yours — and how to take care of it. (Empower Your Menopause is on all your favourite podcast channels.)
Remember: You’re not broken. You’re becoming.
Research + References:
Greendale GA et al., Obstet Gynecol Clin North Am, 2011 – Estrogen and cognitive performance
Epperson CN et al., Menopause, 2013 – Menopause and brain function
Brinton RD, Nature Reviews Endocrinology, 2009 – Hormones and neurobiology of ageing
Harvard Health Publishing, 2021 – How stress and sleep affect cognition
North American Menopause Society (NAMS) – Cognitive symptoms in menopause
