Do You Have a Foggy Head Most of The day? Understanding Brain Fog and Your Hormones
Minal Patel - Naturopath & Food Scientist | Bhimble Wellness
Does it feel like your brain is trudging through mud just trying to think clearly?
Or maybe you lose your train of thought mid-sentence, forget simple words, and end up feeling embarrassed and not like yourself anymore?
If this sounds like you, you’re not alone.
Around 60–70% of women experience brain fog during peri-menopause and menopause. It’s one of the most common and frustrating symptoms for clients I see.
If you’re experiencing brain fog, it doesn’t mean you have to give up your career, stop doing the things you love or just “put up with it.”
With the right support, you can feel clearer, calmer and more like yourself again. I’m here to help you.
What Does Brain Fog Feel Like:
Brain fog can feel like:
- Struggling to concentrate
- Memory lapses and forgetfulness
- Trouble finding the right words
- Losing your train of thought halfway through a sentence
- A general feeling of fuzziness or mental fatigue
If this sounds familiar, it’s not “just in your head.”
There are real hormonal reasons behind why this happens and you can do something about it.
What Does This Have to Do with Hormones?
During peri-menopause, your brain is doing some serious rewiring. Think of it like a renovation, it may be messy for a while however the end result is worth it.
Here’s what may be going on:
Progesterone – Your Calming Hormone
Progesterone is like a gentle hug for your brain. It calms your nervous system, helps you feel grounded and even supports nerve cell growth through something called Brain-Derived Neurotrophic Factor (BDNF).
As progesterone starts to dip in peri-menopause and menopause, you may experience:
- Feeling more wired or anxious
- Trouble sleeping
- Less stress resilience
Estrogen – Your Brain’s Energy Booster
Estrogen helps your brain use glucose for energy (fuel for your brain cells).
Once estrogen drops, brain energy can dip up to 25%, no wonder you feel foggy.
As your estrogen begins to drop, you may notice
- Disruptions to your sleep.
- Your circadian rhythm changes.
- Lower serotonin which may cause low mood or anxiety.
- Increased inflammation which can make brain fog worse.
Here’s the good news, this “brain energy crisis” is temporary. Your brain does adjust and finds a new balance. You just need to give it the right support.
Is This Dementia or Alzheimers Disease?
This is such an important question. Many women worry that forgetfulness in peri-menopause and menopause means early dementia, for most of us, it’s not.
Brain fog and memory lapses in menopause are usually temporary and related to hormone shifts and not permanent cognitive decline.
If your symptoms are severe, getting worse or affecting your ability to work or function on a day to day basis, check in with your General Practitioner. It’s always worth ruling out things like thyroid issues, B12 deficiency or iron deficiency. This may add to your brain fog.
Simple Ways to Support Your Brain Today
There’s plenty you can do to help your brain feel clearer, calmer and more yourself again. Try some of these small shifts:
Prioritise Sleep: Your brain detoxifies (cleans) itself while you sleep. Aim for 7–8 hours and try to go to bed at a consistent time. Dim lights before bed, keep your room cool and avoid screens an hour before sleep.
Move Your Body
Exercise boosts blood flow to your brain and supports nerve cell growth. Even a daily 20-minute walk can help. Add strength training 2–3 times a week for great for brain health, hormones and bones.
Drink Water - mild dehydration can worsen your brain fog. Aim to drink 1.5 litres to 2 Litres of water a day.
Lower Stress Levels
Stress can make your brain fog worse by increases in cortisol. Try yoga, deep breathing, journaling or just getting outside in nature.
Cut Back on Alcohol
Alcohol is neurotoxic and can make your brain fog worse. Try alcohol-free days.
You’re Not Alone
Brain fog can feel isolating. It might feel like you’re failing at work, forgetting things at home and not functioning at your best. You are far from alone. So many women go through this, you just don’t always see it.
This is your reminder, you’re not broken. Your brain is just in a transition phase. With the right support, you can feel sharp, focused and like yourself again.
Ready to Feel Clear-Headed Again?
If brain fog is messing with your confidence, sleep, or work life, let’s work together to support your hormones and brain health naturally.
Book a free 30-minute Hormonal Wellness Discovery Call. Let’s create a personalised plan to help you get your sparkle back.
With love & understanding,
Minal xx