Forgetting where you put your keys, the name of your gym bestie, or whether or not you took your probiotics this morning is a reality every woman suffering with brain fog has to endure.
It’s no fun being the friend that’s trailing just a couple steps behind, and it can sometimes feel completely out of your control. Persistent mental cloudiness that leaves you feeling scattered, forgetful, and a little out of sync with yourself tends to worsen when you’re going through big hormonal shifts. Approximately 44% to 62% of people in perimenopause (the transitional phase before full menopause) report cognitive difficulties such as trouble concentrating, memory problems, slowed processing.1 Research also shows that about one in two to two-thirds of women in menopause report experiences of brain-fog or memory lapses.2
But while this may sound distressing, there’s a multitude of reasons why one may be experiencing brain fog. With that, here’s a deep dive into brain fog, including recognizing why you may be experiencing it and how to return home to yourself.
Reasons for Brain Fog
Brain fog can emerge from a number of interconnected factors, and understanding the root cause is key to clearing your mind up.
Hormonal Shifts
It can sometimes feel like fluctuating hormones impact every aspect of your life. Hormones like estrogen, progesterone, and cortisol all directly affect neurotransmitters and brain chemistry. This is why during menstruation, pregnancy, postpartum, or menopause, the changes in serotonin and dopamine can lead to sluggish thinking, forgetfulness, and some pretty dizzying mood swings. Low thyroid function can also cause brain fog.3
Natural remedies:
- Eat hormone-friendly foods like flaxseeds, leafy greens, avocado, and fatty fish.
- Ashwagandha, maca, and holy basil are adaptogenic herbs that can help stabilize cortisol and boost focus.
- Sync with your cycle by honoring your inner seasons. Rest during your luteal and menstrual phases and save the active tasks for during your follicular and ovulatory phases.
Stress
It can seem like in this day and age, it’s impossible to live a stress-free life. That doesn’t mean it still doesn’t affect you. Chronic stress floods your body with cortisol and adrenaline, which can over time disrupt blood flow to the part of the brain responsible for concentration and decision-making. Stress will essentially set your body into “survival mode,” making it hard to think calmly and clearly.
Natural remedies:
- Techniques like box breathing or meditation can help lower cortisol levels and manage stress.
- Eating magnesium rich foods like spinach, almonds, and dark chocolate can also calm the nervous system.
- Journaling, gentle practices like yoga, pilates or walking, and time outdoors are incredibly ground and can help restore mental clarity.
Nutrient Deficiencies
Is anyone really meeting all of their nutrient needs? Likely not, but your brain still relies on things like B vitamins, omega-3s, iron, and vitamin D to produce energy and neurotransmitters. Deficiencies can literally slow down brain signaling, causing fatigue and confusion. For example, low B12 or iron can reduce oxygen flow to the brain, and low vitamin D is linked to poor cognitive performance.4
Natural remedies:
- Make sure that brain-boosting foods like salmon, eggs, chia seeds, spinach, and blueberries are in your diet.
- Supplement mindfully with B-complex vitamins, vitamin D3, or omega-3 fish oil.
- Even mild dehydration can worsen brain fog, so make sure to stay on stop of your water intake.
Lack of Sleep
Brain fog due to lack of sleep is common. That shouldn’t come as a surprise, as it’s easy to feel completely like a zombie after any night of tossing and turning. Poor sleep disrupts your brain’s natural function, leading to slower processing, irritability, and mental cloudiness.
Natural remedies:
- Your bedtime routine is crucial. Dim the lights, avoid screens, and use calming rituals like tea or journaling before easing into your slumber.
- Try syncing with your circadian rhythm and aiming for 7–9 hours of sleep in a cool, dark room.
Best Supplements for Brain Health
MENO Brain Health & Memory Support is a game-changing daily supplement that supports brain health in peri and postmenopausal women. With key ingredients like sage, phosphatidylserine, huperzine A, creatine, vitamin B12 and vitamin B6, it’s formulated to support your cognitive health and brain function, encouraging healthy memory and learning, and sharpening your alertness and concentration.*
It’s also important to note that when your brain is overstimulated or has far too many tabs open at once, it can feel impossible to maintain a sense of focus. Practice helpful mental hygiene by decluttering your physical and emotional space, taking digital breaks, and keeping your mind at ease with creative output. Living with brain fog most certainly does not need to be as debilitating as you may think, and with the right habits and rituals, you can feel back on top of the world.
If you’re experiencing brain fog, it’s always recommended to check in with your doctor for guidance.
