PERIMENOPAUSE AND MEMORY LOSS: HOW TO HANDLE FORGETFULNESS AND BRAIN FOG

Have you ever been mid-sentence and completely blanked on a word - something you should know, like the name of a tool or a person you talk to every day? Maybe you’re cooking, and want to ask your kids for something so commonplace like the grater, but suddenly the name for it just isn’t there. Next moment you’re playing verbal charades with your family, trying to get them to understand what you need. “You know, that thing with the holes…”

It’s frustrating - not just for you - but for them too. These memory blips (lapses) can be embarrassing, especially when they happen at work or in important moments.

For many women, these lapses aren’t just inconvenient; they can trigger a deeper fear around something more sinister at play. I know when this happened to me, I was terrified, and I spiralled: "Is this early-onset dementia? Am I losing control of my mind?"

The reality is, these memory issues are incredibly common during perimenopause and menopause, and while they’re frustrating, they’re not necessarily a sign that your brain is failing or dementia looms. Let’s get into what’s really happening in your brain during perimenopause and how you can manage these changes.

THE PERIMENOPAUSAL BRAIN – WHY MEMORY LAPSES HAPPEN

Your brain is no different from most of the parts of your body, in that it is directly impacted by the hormonal changes happening in perimenopause, particularly the decline in estrogen. Estrogen plays a huge role in brain function, especially when it comes to memory, focus, cognitive clarity and reducing inflammation in the brain. It helps with neuroplasticity - the brain’s ability to form new connections - and supports synaptic transmission, the process that allows brain cells to communicate.

When estrogen levels begin to fluctuate and drop, your brain struggles to keep up. The areas of your brain that deal with memory, such as the hippocampus and prefrontal cortex, rely on estrogen to function optimally. Without enough estrogen, those areas experience disruptions, leading to the memory lapses that so many women experience during perimenopause. You might find yourself grasping for a word you’ve always known or forgetting the names of people you see every day.

There’s been so many times when I have been mid-sentence, talking to my kids about something, and I’ve completely blanked on the name of someone or something that I knew just moments beforehand. It’s like there’s an empty white space in my mind, when I’m trying to summon up the word! It felt like my brain was on pause, and all I could do was gesture or try to describe the person, place or thing, until they figured out what I meant.

Moments like that are incredibly frustrating, and they make you feel like your brain isn’t working the way it used to.

THE INFLAMMATION CONNECTION TO BRAIN FOG AND FORGETFULNESS

Now, let’s talk about inflammation and how it connects to brain fog and your memory. Many women describe brain fog as a cloud over their thoughts - where everything feels slower, and you’re constantly reaching for thoughts or words that are just out of reach. So, what’s going on?

As estrogen levels drop, it’s not just memory that’s affected. Estrogen has anti-inflammatory properties, which help keep your brain’s immune system in check. When estrogen declines, neuroinflammation - or inflammation in the brain - increases. This is crucial because inflammation slows down your brain’s ability to process and recall information.

Your brain has to work harder, and that’s why you may feel like you’re moving through a fog or struggling to connect the dots.

What’s even more interesting is that these changes also affect how your brain uses energy. Estrogen helps regulate glucose metabolism in the brain, ensuring your brain cells have enough fuel to function optimally. When estrogen drops, your brain enters what could be described as an "energy crisis," slowing down cognitive processing and making mental fatigue more common.

But there’s more to the story. There’s a significant link between the gut and the brain, often referred to as the gut-brain axis. This communication pathway means that inflammation in your gut can spill over and contribute to inflammation in your brain, worsening brain fog.

When your gut health is out of balance - whether from stress, poor diet, hormonal changes, or any other reason - it can lead to intestinal permeability, often called leaky gut. This occurs when the lining of your intestines becomes more permeable, allowing toxins and inflammatory agents to enter the bloodstream. Once these inflammatory markers are in your bloodstream, they can weaken the blood-brain barrier - a protective layer that shields your brain from harmful substances. When this barrier becomes more permeable, it allows inflammatory immune cells and toxins to infiltrate the brain, contributing to neuroinflammation and even neuronal damage.

This gut-brain connection is why supporting your gut health is crucial. By reducing gut inflammation, you can also help reduce inflammation in your brain, improving mental clarity and reducing brain fog.

HOW TO KEEP YOUR MEMORY SHARP DURING PERIMENOPAUSE

While memory lapses are frustrating, they’re not something you have to just accept as your new normal and live with for the next 2-12 years (remember, that’s how long perimenopause can last for!). There are steps you can take to support your brain health and keep your memory sharp during perimenopause.

DIET:

Focus on anti-inflammatory foods, like leafy greens, berries, and healthy fats such as olive and flaxseed oils, fatty fish, nuts and seeds, and avocado. These foods help reduce brain inflammation and support cognitive function. Omega-3-rich foods like salmon and flaxseeds are also great for brain health. Avoid refined sugars and processed foods, which can spike inflammation and make brain fog worse.

SLEEP:

Getting enough sleep is critical for memory consolidation. During sleep, your brain processes information and forms memories. Aim for 7-8 hours of sleep each night and try to get to bed before 11 pm, as this helps regulate your body’s natural rhythm.

MOVEMENT:

Exercise increases blood flow to the brain, improving memory and focus. You don’t need to do anything intense - in fact I don’t want you to do intense exercise - lifting weights, pilates, walking or yoga can help boost brain health. Consistency is key.

STRESS MANAGEMENT:

Chronic stress increases cortisol, which worsens brain fog and memory lapses. Incorporate your daily basics of self-care mindfulness practices, deep breathing, or even short breaks throughout your day to lower cortisol levels and keep your mind clear.

THE FEAR OF EARLY-ONSET DEMENTIA

A lot of women worry that these memory lapses are signs of something more serious, like early-onset dementia. The truth is, these symptoms are common during perimenopause, and they are temporary for most women.

As you transition through menopause, your brain starts to adapt to lower estrogen levels. Studies show that grey matter volume - which declines during perimenopause - recovers post-menopause, (just like in pregnancy!) Your brain goes through a phase of reorganisation, which allows it to adjust to the hormonal shifts. This means that many women find their cognitive function improves after menopause once inflammation stabilises and the brain adapts to its new normal.

I remember feeling scared that I was losing my mental sharpness for good. But after making some small but meaningful changes, like optimising my diet (eating the PerimenoGO way), and getting better sleep, those memory issues started to fade. You don’t have to live in fear - your brain is capable of adapting.

Memory lapses and brain fog may feel overwhelming, but they’re manageable. By taking small steps to support your brain - like reducing inflammation, improving gut health, and managing stress - you can regain your memory and focus.

If you’re ready to dive deeper into understanding how to improve your memory, mood, energy, and even weight during perimenopause, check out PerimenoGO. It’s a comprehensive program designed to help women like you tackle the challenges of perimenopause and menopause head-on. From memory problems to fatigue, PerimenoGO provides you with the tools and strategies you need to feel like yourself again.

Learn more about PerimenoGO here and take the first step towards a clearer, more focused, and energised version of yourself.