Why Brain Fog Isn’t Just “In Your Head” During Perimenopause

Perimenopause |
4 min read

Published

June 10, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Does transitioning through perimenopause feel more like you’re navigating life through a thick haze?

Fortunately (and unfortunately) it’s not just “in your head”—and there’s science behind why this happens. Some research shows more than 65% of women experience cognitive symptoms during the menopause transition, which can include this foggy feeling, often referred to as brain fog.¹

Here we’ll talk about why brain fog is not an uncommon collection of cognitive perimenopause symptoms along with what you can do to prioritize your brain health despite the hormonal shifts you’re experiencing due to menopause.

For a quick video all about brain fog, from Bonafide Chief Medical Officer, Dr. Alyssa Dweck, check out the below:

Perimenopause Brain Fog Symptoms Checklist

The brain fog experienced during perimenopause and menopause can often present as a collection of symptoms, including:^2,3,4

Lapses in memory
Trouble finding words
Difficulty remembering names, dates, or details
Problems concentrating
Trouble processing information

What Causes Perimenopause Brain Fog?

Have you ever had trouble remembering the name of the neighbor you spoke with just yesterday?

If you’re nearing the menopause transition and you’re starting to question your mental acuity and overall brain health, you may be dealing with brain fog, due in-part to estrogen decline.

According to experts, a decline in estrogen—a female sex hormone essential to cognitive wellness— during perimenopause, impacts brain power and can lead to temporary lapses in memory.^5,6 It’s a similar phenomenon behind “pregnancy brain,” a time when hormonal surges during pregnancy momentarily change the way the brain works.⁷

Brain Fog in Menopause – Causes

Other factors that may contribute to brain fog during menopause, include:⁸

Poor sleep
Exacerbated stress
Mood disorders (anxiety or depression)

What Does Perimenopause Brain Fog Feel Like?

It can be hard to explain what exactly brain fog feels like, but most women know something feels “off”. If you’re experiencing any of the following symptoms, it could also fall under the umbrella of menopausal brain fog:^9,10,11

Losing train of thought frequently
Frequently losing items
Trouble finding words
Forgetting simple things

Brain fog can simply be a nuisance, or it can put a serious damper on your everyday life. Trouble processing or recalling details, for example, can interfere with work responsibilities, while forgetfulness and mental cloudiness can make it more difficult to communicate in social circles and stay engaged.¹²

Fortunately, many experts believe brain fog and its associated symptoms can be temporary, as hormones eventually even out to their new normal levels in postmenopause.¹³ Additionally, there are a few lifestyle changes you can make to boost your brain health amidst the hormonal changes of the menopause transition.

How to Manage Brain Fog in Perimenopause

While there’s no fool proof method of “fixing” brain fog in perimenopause, experts suggest small changes in your everyday routine may have a big positive impact on your brain health. They include:^{14,15,16, 17, 18, 19, 20, 21}

Getting enough quality sleep. Most adults need around seven to nine hours of sleep each night. Getting enough sleep, and quality sleep, may improve daytime concentration and responsiveness.
Eating a nutritious diet. A balanced diet that consists of lean protein, antioxidant-rich fruits and vegetables, whole grains, and healthy, omega-3 packed fats may benefit cognitive learning and memory. (Added bonus: Some health leaders recommend moderate amounts of dark chocolate for brain health due to its high flavonoid and polyphenol content.)
Enjoying regular exercise. Staying consistent with a physical activity you enjoy may help improve memory and thinking, and potentially even reduce future risk for dementia. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderately-intense or 75 minutes of vigorously-intense exercise weekly for most healthy adults.
Manage stress. A healthy, functioning brain is a calm brain, according to research. You may be able to manage stress with lowkey activities like journaling, meditating, or reading, while many find it helpful to try talk therapy.

Brain Fog in Perimenopause is Not Uncommon

Many women experience brain fog during perimenopause. But if forgetfulness and trouble concentrating are disrupting your daily quality life, however, it may be helpful to chat with a friend group or connect with your healthcare provider to determine a way to manage your symptoms that works best for you.

*Note, not all symptoms of brain fog are related to perimenopause, menopause, or hormonal changes. They could be related to other medical conditions. Be sure to check in with your healthcare provider about any new cognitive symptoms you’re experiencing to ensure you’re getting the support you need.

Perimenopause Brain Fog: Causes, Symptoms & Relief | Bonafide

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