Disclaimer: Not everyone who goes through menopause identifies as a woman and not all people who identify as women go through menopause. At Jayla, our core audience is people who identify as women, so we primarily use the word “women.” However, we’re working on specific content for people going through menopause who might not identify women. Inclusivity is a key value of ours, so bear with us!
Brain fog during perimenopause is like your brain hitting the snooze button, except it forgot to actually wake up. When your thoughts feel fuzzy and focus is a distant memory, it’s time to figure out what’s really going on and how to kick that mental fog to the curb.
We’re not here to tell you what brain fog is for the nth time (although we will have a little recap), but some strategies on how to clear it.
Is This Brain Fog or Am I Just Tired?
Let’s start with this: brain fog isn’t a medical diagnosis, but it sure feels like one. Forgetting why you walked into a room? Staring at your screen for 45 minutes and still not writing the email? Losing your train of thought mid-sentence? That’s brain fog. It’s like your mind is buffering and never quite loads.
But before you blame it all on late nights or stress, it’s worth asking: could this be hormonal?
The Link Between Brain Fog and Perimenopause
If you’re in your 40s or even late 30s and suddenly feeling mentally fuzzy, you’re not imagining it. Brain fog is one of the lesser-known but incredibly common symptoms of perimenopause, affecting up to 60 percent of women during this transition. (1) As your hormones shift during this transition, your brain takes notice. And sometimes, it rebels. Foggy thinking, forgetfulness, and lack of focus can all be signs that your hormones are changing behind the scenes. For many, this sudden mental fuzziness can be alarming, with some even worry it’s early-onset Alzheimer’s. It’s not just about memory lapses; it’s the unsettling feeling of not being yourself, which can affect everything from work to relationships.
Why It Happens: Your Hormones Are (Surprise!) Involved
Estrogen isn’t just about periods and fertility. It plays a starring role in brain function. Think memory, clarity, mood, and focus. When estrogen levels dip and fluctuate during perimenopause, your brain notices.
That’s because we have estrogen receptors all over our bodies, including the brain. So when estrogen shifts, it can affect almost everything, from how sharp your thinking feels to how well you sleep. Low estrogen can mess with neurotransmitters, reduce blood flow to the brain, and make it harder to concentrate. Add poor sleep, anxiety, or hot flashes (all symptoms of perimenopause) into the mix and suddenly your brain feels like it’s trying to function through a cloudy windshield.
Not sure which symptoms are perimenopause symptoms? → Read how perimenopause affects different parts of you here.
How Can I Tell If It’s Hormonal Brain Fog?
It’s not always obvious, but patterns help. Do you notice the fog more at certain times of the month? Does it come with other signs like disrupted sleep, mood swings, irregular cycles, or fatigue? If yes, hormones might be playing a lead role.
Tracking your symptoms over time can bring clarity. Bonus points if you pair that with an at-home menopause test kit and an astute provider who can help you see the bigger picture.
What’s an FSH Test for Menopause?
FSH stands for Follicle-Stimulating Hormone. It’s a key player in your reproductive system, helping regulate your menstrual cycle and egg production. During perimenopause, your FSH levels tend to rise as your ovaries slow down. Testing FSH can give clues about where you are in the menopause transition, but remember—it’s just one piece of the puzzle.
A Jayla provider can help you decode your FSH levels alongside your symptoms and cycle patterns, so you get a clearer picture of what’s really going on.
How Do I Clear the Brain Fog?
Good news: there are things you can do to feel sharper again. Brain fog isn’t a life sentence.
- Prioritize sleep:
Consistent, quality sleep gives your brain time to clear waste and reset. It’s literal housekeeping. We know perimenopause tries to mess with that by throwing insomnia and night sweats your way, but hang in there. Every night you prioritize rest is a win for your brain.
Five tools for better rest:
- Keep a cool, dark bedroom
- Create a relaxing bedtime routine
- Limit screens before bed
- Try mindfulness or deep breathing
- Avoid caffeine and heavy meals late in the day
We know, we know… You’ve seen these tips before, in self-help reels, at the doctor’s, and everywhere. But hear us out: boring as they sound, they can actually work. And if sleep still refuses to cooperate, consider talking to a clinician about options like melatonin or even low-dose progesterone.
- Eat like your brain depends on it:
Omega-3s, leafy greens, berries, and whole grains are your friends. Think of them as the ultimate brain fuel that helps keep your memory sharp and your mood steady. If you have no clue which foods contain omega-3s or other minerals you may need, read our blog – we’ve got you.
And don’t forget water! Staying hydrated helps your brain stay alert and focused, so keep that water bottle close by. Small changes to what you eat and drink can make a surprisingly big difference in clearing up that fog.
- Move your body:
Regular movement improves blood flow to the brain, helping you think more clearly and feel more energized. Even a brisk walk counts; it doesn’t have to be a full-on sweaty workout session to make a difference.
As your body changes during perimenopause, your usual exercise routine might need to shift. What once felt effortless, like a 5-mile run or an intense spin class, could suddenly feel much harder. That’s perfectly normal. Listening to your body and adjusting your activities to what feels good right now is key. New forms of exercise you may not have tried before, like swimming, lifting weights, or yoga, may serve you better now. Lifting weights, in particular, comes with a double benefit: not only is it great for strength and stress relief, but it also helps preserve muscle mass, which naturally declines during menopause.
When exercise suddenly feels harder, it’s easy to give up (we’ve been there). But it’s precisely at this moment that you shouldn’t let go. Even if you’re simply dancing around your living room, movement can get your blood pumping and your brain buzzing without causing burnout. You can do this!
New to lifting weights? Here’s a guide to lifting weights during perimenopause.
- Reduce stress:
Meditation, journaling, therapy, or even just laughing with a friend. Find what grounds you. Mood swings might show up uninvited, but having go-to tools can help you keep your cool.
We know you’re juggling work, maybe kids, daily errands, and the never-ending to-do list, all while trying to stay sane. That’s why carving out even a little decompression time isn’t just nice, but absolutely necessary. Think of it as giving your mind a chance to clear the fog, so you can regain focus and handle the day with a little more ease.
- Challenge your mind:
Read something challenging, try a puzzle, or start a new hobby. Your brain loves a bit of novelty to shake things up.
It might feel difficult at first, like you’ve suddenly become “dumber,” but trust us, you absolutely haven’t. Challenging yourself helps create fresh neural connections and keeps your mind sharp. Plus, it’s a fun way to fight off the fog and prove to yourself that you’re still totally capable of learning new tricks (which you absolutely are).
Should I Consider HRT or Supplements?
Sometimes fog is your body’s way of waving a white flag. Hormone Replacement Therapy (HRT) can help when symptoms are tied to low estrogen or shifting progesterone levels. It’s not for everyone, but when it fits, it can lift the cloud dramatically.
For brain fog, systemic HRT like transdermal estrogen (patches or gels) is often most effective. If you still have a uterus, progesterone is typically prescribed alongside estrogen to protect the uterine lining. (2) It’s not for everyone, but when it fits, it can lift the cloud dramatically.Taken on its own at night, low-dose oral progesterone can also help calm the nervous system and improve sleep, which may ease mental fuzziness for some. It’s not for everyone, but when it fits, it can lift the cloud dramatically.
There are also evidence-backed supplements (think magnesium, B vitamins, and omega-3s) that support brain health. The key is to avoid random Googling and instead get real advice from someone who understands this life stage.
What Can Jayla Do to Help?
Jayla’s at-home menopause test kit gives you a clearer view of your hormone activity — a key factor behind many perimenopause symptoms, including changes like mood swings or fatigue. Once you receive your results, you’ll connect with a clinician specially trained in perimenopause care. Together, you’ll review your hormone levels and build a personalized plan tailored to you. This plan could include hormone therapy, nutrition advice, lifestyle adjustments, or holistic support, all designed to help you manage symptoms with greater confidence and clarity.
How can Jayla help you lift the fog?
By helping you understand what’s going on in your body and supporting you with a care plan that looks at the full picture. We take your symptoms seriously and find ways to help you manage them one by one.
Brain Fog Is Not The End Of You
Brain fog is common. It’s frustrating. And it’s fixable. You’re not losing it, and you’re definitely not alone. With the right support, you can start to feel sharper, calmer, and more like yourself again.
You deserve much more than “just getting through it.“
References
1. Mayo Clinic. (2023). Perimenopause: Symptoms and causes. [online] Available at: https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes [Accessed 19 Jul. 2025].
2. The North American Menopause Society (NAMS). (2022). The 2022 Hormone Therapy Position Statement of The North American Menopause Society. Menopause, 29(7), 767–794. https://doi.org/10.1097/GME.0000000000002028
3. Prior, J. C. (2018). Progesterone for symptom control during perimenopause. Women’s Midlife Health, 4(1), 1–6. https://doi.org/10.1186/s40695-018-0037-1
