Why Does Perimenopause Make My Brain Feel Like Scrambled Eggs?

Some days, I can’t even remember my own name, let alone everything I need to do to keep life running smoothly. I’ll walk into a room with purpose, only to forget why I’m there in the first place. Sound familiar? Lately, this has been happening more often, which got me thinking—is this perimenopause, aging, or just the side effects of too much TikTok? Turns out, perimenopause can play a big role in brain fog.

The Science Behind the Fog

Perimenopause brings a variety of symptoms, many of which impact cognitive function, including memory lapses, difficulty concentrating, and trouble focusing. So, the next time you can’t find your keys or momentarily forget what time to pick up your kids, you can blame the science behind perimenopausal brain fog.

What causes brain fog?

• Hormonal Rollercoasters: Estrogen and progesterone levels fluctuate, impacting memory and focus.

• Sleep Issues: Thanks to night sweats and anxiety, your brain is running on fumes.

• Stress Overload: Juggling midlife, family, and work? High cortisol levels contribute to mental exhaustion.

• Blood Sugar Swings: Diet plays a role—too much sugar or caffeine can make brain fog worse.

  
  

Now, add in general anxiety about the state of the world, and it’s a perfect storm for misplaced keys, lost glasses, and forgotten children.

How to Clear the Fog (or at Least Make It Less Hazy)

So, how do we sharpen our minds without relying on three espressos and sheer willpower?

• Prioritize Sleep: Easier said than done, but a bedtime routine, limiting screens before bed, and stress management can help. Check out our suggestions on how to improve your sleep here. 

• Move Your Body: Regular exercise improves circulation and cognitive function. Walking, yoga, or even dancing in your kitchen counts!

• Fuel Your Brain: Omega-3s, leafy greens, and protein-rich foods support cognitive function. And yes, hydration matters—so drink up.

• Write Everything Down: Lists are lifesavers. Use sticky notes, phone reminders—whatever works.

• Manage Stress: Meditation, deep breathing, or just locking yourself in the bathroom for five minutes of silence can help.

• Talk to a Doctor: If brain fog is interfering with daily life, discussing hormone therapy or supplements might be a good option.

You’re not losing your mind—you’re just navigating a new (and unfairly under-discussed) stage of life. Perimenopause brain fog is real, but you’re not alone. And if all else fails, at least now you have an excuse for forgetting people’s names at parties.