As women approach their 40s, the prospect of menopause often looms on the horizon. While the average age of menopause in the UK is 51, the phase leading up to it—perimenopause—can begin as early as the 20s or as late as the late 40s. During this time, hormonal changes can trigger a host of symptoms, including the frustrating phenomenon of brain fog.
Understanding Perimenopausal Brain Fog
Perimenopause brings a range of symptoms such as hot flashes, night sweats, mood swings, anxiety, sleep disturbances, and changes in sexual desire. For many, this time also coincides with balancing the demands of caring for both young children and aging parents—a situation often referred to as the "sandwich generation." Combined with career pressures and changes in self-image, it can be a challenging period. Brain fog, characterised by trouble concentrating, forgetfulness, and confusion, is one of the more disorienting symptoms that can make daily life feel overwhelming.
A Growing Concern for Women
According to NHS England, menopausal women are the fastest-growing demographic in the workplace, with around 13 million women currently perimenopausal or menopausal in the UK—about one-third of the female population. As October marks Menopause Awareness Month, now is an ideal time to discuss ways to manage brain fog during this transition. Kate Codrington, a therapist, menopause mentor, and author of The Perimenopause Journal: Unlock Your Power, Own Your Wellbeing, Find Your Path, shares her expert advice on how to navigate this phase of life.
1. Take Your Stress Seriously
Codrington emphasises that chronic stress exacerbates perimenopausal symptoms, including brain fog. She advises:
- Set boundaries around your phone.
- Give yourself permission to do less and live more slowly.
- Orgasm has been shown to improve symptoms more than lifestyle changes.
- Practice coherent breathing (inhaling for five counts, exhaling for five).
“Perimenopause is an opportunity to step away from toxic productivity and find a healthier way of living,” she says.
2. Prioritise a Balanced Diet
"Our brains particularly dislike sugar," notes Codrington. Reducing or eliminating sugary foods, including alcohol, can help, as can tracking potential dietary triggers like gluten and dairy. She suggests adding brain-boosting foods such as:
- Oily fish (mackerel, trout, salmon)
- Nuts, seeds, and linseed oil
- Phytoestrogens (tofu, edamame, broccoli, lentils)
- Hydrate, as dehydration is linked to poor concentration and memory lapses.
3. Embrace Your Experience
Codrington encourages women to own their perimenopausal experience, even if that means acknowledging brain fog. “Naming it as brain fog legitimizes this phase and gives others permission to do the same,” she says.
“You can specialise in your peri-wisdom, which might mean seeing the bigger picture and engaging in critical thinking, even if you occasionally forget a word or two.”
4. Prioritise Rest and Sleep
Sleep is essential for brain health, but it can be elusive during perimenopause. Codrington advises putting away phones an hour before bed, not eating too late, and creating a cool, peaceful bedroom environment.
“Finding restful activities beyond napping, like pottering, coloring, or walking, can help integrate rest into daily life,” she adds. “Pacing ourselves, rescheduling, or dropping tasks entirely allows for a more restful pace.”
5. Examine Vulnerability
Perimenopause can challenge long-held beliefs about control and productivity, says Codrington. She suggests using this period as a time of reflection:
- What am I trying to prove by holding everything together?
- How can I be more compassionate toward my vulnerability?
- Is there more to my worth than my ability to remember tasks?
6. Keep Moving
Physical activity is essential for brain function, as brain cells account for 25% of the body’s total oxygen consumption. Codrington advises incorporating movement throughout the day, even if it's just standing up, stretching, or taking a short walk.
“Break up your day with activities that get your blood flowing, whether that’s taking the stairs, stretching, or a quick walk around the block,” she recommends.
7. Look Inward
Codrington suggests that brain fog may be an invitation to focus inward. During perimenopause, intuition and spirituality often come to the forefront.
“This period is a time when turning to meditation, journaling, or even exploring divination practices like tarot can provide guidance and peace,” she says. “Creating space for quiet reflection allows women to connect deeply with themselves.”
8. Never Stop Learning
“Neuroplasticity is built into our brains,” explains Codrington. “Learning new things, especially with others, sets up good habits for a healthy brain and body.” She recommends:
- Taking up a new skill, sport, or musical instrument.
- Learning a new language or improving one you already know.
- Engaging in community projects, volunteering, or group studies.
Conclusion
Perimenopause is a challenging but transformative time. With the right strategies, women can navigate brain fog, manage stress, and embrace the changes that come with this life stage. By taking proactive steps to care for themselves, women can empower their journey through perimenopause and beyond, transforming this transition into an opportunity for growth and self-discovery.
For more information on managing perimenopause symptoms, speak with your healthcare provider or explore resources from menopause health experts.
Note: Originally Published by https://inews.co.uk/
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