Brain fog

Ever found yourself standing in the kitchen, staring blankly into the fridge, wondering why you’re there – while holding your keys and wearing one slipper?

Congratulations. You’ve entered perimenopause brain fog territory: that mystical state where your brain temporarily turns into a buffering internet tab.

Let’s break down why this happens, what it actually feels like, and how to kick the fog to the curb – or at least make it manageable enough that you stop calling your kids by the dog’s name.

Brain fog isn’t a medical diagnosis – it’s a catch-all term for feeling mentally fuzzy, forgetful, or like your thoughts are wrapped in clingfilm. During perimenopause, it’s not uncommon to experience:

• Forgetting names, words, or what day it is
• Walking into rooms and instantly forgetting why
• Losing your train of thought mid-sentence Struggling to focus, multitask, or finish simple tasks
• Feeling like your brain is one tab away from crashing

And it’s not your fault. Blame fluctuating hormones – specifically oestrogen and progesterone. These two support brain function, including memory, attention, and mental clarity. So when they nosedive? Your neurons get sluggish, your memory gets patchy, and you start saying things like, “Where did I put my…thing? You know, the thingy…”

• Like your brain is low on WiFi
• Like someone replaced your thoughts with bubble wrap
• Like your brain is open, but nobody’s home and you literally cant get the words out.

It’s frustrating, sometimes even frightening – but it’s also extremely common. You’re not losing your mind. You’re just temporarily misplacing it.

Things that can help clear the fog

Here’s your brain’s dream team – nutrients and supplements that support cognition, mood, memory, and mental sharpness. Think of them as the support group your brain didn’t know it needed.

• Keeps your brain sharp and helps prevent that slow-loading feeling.
• Food sources: Meat, eggs, dairy, fortified cereals
• Why it helps: Deficiency can mimic dementia-like symptoms. If you feel 80 at 42, this might be a culprit.

• Food sources: fatty fish, fortified dairy
• Bonus Tip: If you live somewhere cloudy (hello, UK), you might need a supplement. I take Vitamin Geeks D3+K2 – small, effective, and frankly my brain-saver.
• Why it helps: Supports mood and brain health. Low D = low vibes + foggy thoughts.

• Food sources: Salmon, mackerel, walnuts, flaxseeds
• Why it helps: EPA & DHA support memory, focus, and cognitive flexibility (a.k.a. the ability to pivot when the dog drinks your tea and your child asks about long division).

• Food sources: Leafy greens, whole grains, nuts
• Why it helps: Magnesium glycinate is the go-to. It doesn’t just help your brain—it improves sleep and chills you out. Mine turned my 3 a.m. worry spirals into actual sleep.

• Food sources: Leafy greens, legumes, fortified cereals
• Why it helps: Helps build and repair DNA, supports brain cell health, and partners beautifully with B12.

• Food sources: Red meat, beans, lentils
• Why it helps: Your brain needs oxygen to function. Low iron = mental molasses.

• Food sources: Meat, shellfish, seeds
• Why it helps: Supports memory and mental clarity. Deficiency can dull your thoughts like a blunt pencil.

• Food sources: Spinach, seeds, nuts
• Why it helps: Protects brain cells from oxidative stress. Basically sunscreen for your neurons.

• Food sources: Meat, fish, whole grains
• Why it helps: Fuels your brain cells with energy so they don’t hit the snooze button mid-thought.

• Sources: Supplements only
• Why it helps: Improves blood flow to the brain, and has been shown to support memory and alertness in midlife women.

Supplements are great, but they’re not miracle pills. Stack them with these lifestyle habits for best results:

• Move your body – Exercise is basically a Zumba party for your brain. It boosts blood flow and wakes up those sluggish neurons.
• Sleep like it’s your job – Your brain needs downtime to file memories and clear out junk. Poor sleep = mental fog factory.
• Manage stress – Chronic stress releases cortisol, which clouds your mind like a fog machine at a rock concert. Meditate, journal, or scream into a pillow. No judgement.
• Eat the rainbow – Your brain loves variety, colour, and nutrients. keep it colourful like a well edited Instagram feed.
• Hydrate – Dehydration = cotton wool brain. water is brain lube so sip it like it’s a love language.
• Stay social – Chatting, laughing, and human interaction help keep your brain sharp. Call a friend—even if you forget what you were going to say.

Brain fog in perimenopause is real, normal, and not permanent. You’re not lazy, forgetful, or losing it – you’re hormonally hijacked.

With the right supplements, nutrients, a few lifestyle upgrades, and a bit of grace, you can lift the fog and feel like yourself again – even if that means remembering why you walked into the room.