Have you ever stood in front of the fridge wondering what you came for, or torn the house apart only to discover your glasses were sitting on your head all along?
While forgetfulness can affect people of all ages, it’s often more prevalent in perimenopausal or menopausal women.
So, is brain fog during menopause just something you have to accept? Or is it just years of stress and burnout finally catching up with women?
If you’ve found yourself forgetting words mid-sentence, struggling to focus, or feeling like your mind is wrapped in cotton wool, you’re not alone. Perimenopause and menopause are often portrayed as times when mental fog is just “part of getting older”, an unavoidable side effect of hormonal changes.
But here’s the truth: brain fog is real, but it’s not inevitable.
Research shows that factors like lifestyle, stress levels, and overall health play a far greater role in cognitive function than many people realise. While some women struggle with mental cloudiness, many sail through this stage with sharp minds and clear focus. The difference often comes down to how well the mind and body have been supported.
Menopause is a natural process which is often misunderstood due to outdated or oversimplified ideas. If you’d like to understand what really helps with brain fog during menopause, read on.
I’m Dr. Sonney Gullu-McPhee, a Chartered Clinical Psychologist with doctoral and postdoctoral training in advanced psychological therapies, including Schema Therapy, Compassion-Focused Therapy (CFT), and Cognitive Behavioural Therapy (CBT). I’m passionate about helping women navigate the emotional, psychological, and cognitive shifts that can occur during this life transition so they can feel clearer, calmer, and more resilient.
Connect with me for a complimentary session.
What Is “Menopause Brain Fog,” Really?
Brain fog during perimenopause and menopause isn’t a medical diagnosis, but a term used to describe symptoms like forgetfulness, slower thinking, or mental fatigue. For some women, hormonal fluctuations, particularly changes in oestrogen and progesterone, can affect neurotransmitters like serotonin and acetylcholine, which are linked to memory and focus (Berent-Spillson et al., 2015).
Studies show that these changes don’t affect all women equally. For many, brain fog is mild or temporary, and for some women, it never appears at all (Maki & Weber, 2014).
So, why do some women experience brain fog during menopause over others?
The Stress Connection
One of the strongest predictors of difficult symptoms during perimenopause and menopause is chronic stress and burnout in women. High stress leads to elevated cortisol levels, which interfere with the prefrontal cortex (responsible for focus and decision-making) and the hippocampus (which handles memory) (Lupien et al., 2009). Cortisol also disrupts sleep, creating a cycle of exhaustion that amplifies mental fogginess.
A 2022 study in Menopause: The Journal of The North American Menopause Society found that psychological stress strongly predicts cognitive complaints during perimenopause (Greendale et al., 2022). Put simply, women who enter perimenopause already exhausted, burnt out, or stressed tend to have a harder time and are more likely to report brain fog.
As a Psychologist, woman, and mother, I often relate with you at a personal level. My professional and personal experiences allow me to help you better navigate this phase of life. Therapy for psychological symptoms during menopause addresses the underlying issues that lead to brain fog and burnout in women. Whether you are dealing with low self-esteem and anxiety over ageing, suffering from loneliness with empty nest syndrome or even body dysmorphic disorder, I can help you overcome it with a gentle, compassionate approach.
Lessons from Japan: Why Some Cultures Experience Less Brain Fog
Research reveals a fascinating cross-cultural difference: Japanese women tend to report fewer menopausal symptoms, including cognitive issues like brain fog, compared to Western women (Melby et al., 2009).
In Japan, menopause (kōnenki) is viewed as a natural life transition and renewal of energy, not a sign of decline. This positive cultural framing is linked to fewer reported symptoms. Western cultures, on the other hand, often medicalise menopause, which can increase stress and symptom awareness.
The traditional Japanese diet, rich in fish, vegetables, fermented foods, and soy (a natural source of phytoestrogens), supports hormonal balance and brain health. Regular movement, such as walking, gardening, and group exercise like rajio taisō, helps reduce stress and inflammation, both of which are linked to cognitive function (Kang et al., 2014).
A large study published in BMC Women’s Health found that Japanese women generally have milder symptom clusters, likely due to their active lifestyle, healthier diet, and lower levels of chronic stress (Mochizuki-Kawai et al., 2014).
The takeaway? Culture and lifestyle matter. Women who reduce stress, eat a balanced diet, and maintain active, mindful routines are less likely to experience brain fog during perimenopause and menopause, just as seen in Japanese cohorts.
Why Brain Fog Isn’t Inevitable
If hormones were the only cause, all women would experience brain fog during menopause to the same degree. But they don’t. Research consistently shows that lifestyle factors such as diet, exercise, and self-care can significantly reduce or even eliminate symptoms (Thurston et al., 2020). Women who take care of their bodies and minds through consistent self-care and healthy routines often transition through perimenopause and menopause with minimal cognitive symptoms.
Burnout or Brain Fog During Menopause?
It’s easy to blame every mental lapse on hormonal changes, but what we often see is burnout amplifying brain fog during menopause. Women juggling careers, families, and daily responsibilities often enter their 40s already running on low reserves. Perimenopause and menopause simply highlight what’s already there.
The empowering news is that you can do something about it. Supporting your brain health with stress management, exercise, and proper nutrition can not only prevent brain fog but also help you feel sharper, calmer, and more resilient. Connect with me for a 15-minute free consultation to understand how schema therapy for women can help you step into this new phase with confidence, awareness and happiness.
How Therapy Can Help Overcome Brain Fog and Burnout in Women
Therapy during perimenopause and menopause can be both restorative and preventative. This stage of life often brings emotional and psychological shifts alongside physical changes, and therapy provides a compassionate and confidential space to navigate these transitions.
With me, Dr. Sonney Gullu-McPhee, a Chartered Clinical Psychologist with doctoral and postdoctoral training and expertise, we can work together to make sense of what’s happening and find a way forward. Therapy helps you explore deeper emotional challenges, providing clarity and reassurance. It gives you tools to process stress, grief, and identity shifts, whether you’re adjusting to an empty nest, caring for ageing parents, or redefining your role in life.
It’s also a space to quiet the inner critic, replacing self-doubt and harsh self-talk with self-compassion and confidence. Together, we can explore what brings you joy, purpose, and vitality, ensuring this stage becomes a time of growth and renewal rather than fear or confusion.
Practical Tips for Clear Thinking During Menopause
- Prioritise sleep by aiming for seven to nine hours of high-quality rest. Going to bed and waking up at consistent times helps regulate hormones and improves memory.
- Move your body daily. Even 20 minutes of brisk walking or a short weight training session increases blood flow and brain oxygenation, which boosts focus (Erickson et al., 2011).
- Balance your plate with colourful vegetables, lean proteins, omega-3-rich foods like salmon and chia seeds, and whole grains to nourish both your body and brain (Gómez-Pinilla, 2008).
- Manage stress actively. Practice deep breathing, meditation, or journaling daily. Even ten minutes of mindfulness can lower cortisol and improve mental clarity (Tang et al., 2007).
- Train your brain by challenging it with puzzles, reading, or learning something new. Cognitive activity keeps your brain agile and resilient (Valenzuela & Sachdev, 2009).
What Research Tells Us
A cross-sectional study in BMC Women’s Health (2014) found that Japanese women report significantly fewer vasomotor and cognitive symptoms compared to Western populations, suggesting cultural and lifestyle influences (Mochizuki-Kawai et al., 2014).
Research in Menopause: The Journal of The North American Menopause Society (2022) showed that psychological stress strongly predicts cognitive difficulties during perimenopause (Greendale et al., 2022).
Studies on diet and exercise show that regular physical activity and phytoestrogen-rich diets, like those common in Japan, help maintain cognitive clarity during menopause (Kang et al., 2014; Thurston et al., 2020).
Ready to Clear the Fog?
Brain fog during menopause and perimenopause doesn’t have to define your experience. It’s a complex interplay between hormones, stress, and lifestyle, but with the right support, you can stay confident and emotionally balanced.
As a Chartered Clinical Psychologist with doctoral and postdoctoral training, I help women address stress, anxiety, ADHD, depression, and emotional overwhelm—factors that can intensify brain fog. Whether you need support online or in-person in Hampshire, I can help you navigate this chapter with clarity, resilience, and renewed confidence.
Struggling with sleep, too? Read my blog on Seasonal Sleep and Your Mood to understand how disrupted rest can affect your brain and emotional well-being.
If you’re feeling overwhelmed, disconnected, or simply not like yourself lately, you’re not alone, and you don’t have to figure it out by yourself. I offer a 15-minute free consultation to help you decide if therapy is right for you and to see if we’re a good fit.
You can call me on 07584 354041 or email me at info@drmcphee.co.uk to book your free consultation.