Menopause and Brain Fog
Why You Feel Forgetful in Menopause?
Have you ever walked into a room and forgotten why you went there?
Lost your phone… only to find it sitting right beside you?
Forgotten someone’s name, even though you know them well?
If you’re going through menopause, you’re certainly not alone.
Many women describe these moments as brain fog.
While it can feel frustrating—or even a little worrying—it’s a very common experience during this stage of life.
The important thing to remember is this:
Brain fog doesn’t mean you’re failing.
Your body is simply going through a significant period of change.
What is brain fog?
Brain fog isn’t a medical diagnosis.
It’s a term many women use to describe changes in memory, concentration and mental clarity.
You may notice:
Forgetting names.
Misplacing everyday items.
Walking into a room and forgetting why.
Losing your train of thought.
Finding it harder to concentrate.
Feeling mentally “slower” than usual.
Some days are better than others.
For many women, brain fog comes and goes.
Why does it happen?
Hormonal changes during menopause can affect many systems throughout the body, including the brain.
Poor sleep, stress and night-time hot flushes can also make concentration and memory feel more difficult.
For many women, it’s not just one thing.
It’s often a combination of several changes happening at once.
Stress can make it feel worse
One thing I’ve noticed personally is that my brain fog is always worse when I’m feeling stressed.
When life becomes busy, I’m much more likely to forget names or wonder where I’ve left my phone.
Many women experience something similar.
That’s why looking after your emotional wellbeing can be just as important as looking after your physical health.
Practical ways that may help
There isn’t one perfect solution, but small habits can make everyday life easier.
You could try:
Writing reminders on Post-it notes.
Using your phone calendar.
Setting reminders on your phone.
Keeping important items in the same place.
Breaking larger tasks into smaller steps.
Slowing down instead of rushing.
Making time for regular movement.
Prioritising rest whenever possible.
Sometimes it’s the simplest habits that make the biggest difference.
It’s okay to laugh
At first, brain fog can feel unsettling.
You may wonder if something is wrong with you.
Over time, I’ve learned that sometimes it’s okay to laugh at those little moments.
Yes, I still forget people’s names occasionally.
I still wonder where I’ve left my phone.
Instead of becoming frustrated, I try to smile and remind myself that I’m doing my best.
Being kind to yourself is far more helpful than being critical.
Little mantras can help
When I notice I’m becoming overwhelmed, I often pause and quietly remind myself:
“It’s okay.”
“Let it go.”
“Just breathe.”
Those simple words help me slow down, reset and move forward without becoming caught up in frustration.
Sometimes we all need a gentle reminder to show ourselves a little compassion.
A note from Jodie with Menopause
One of the hardest parts of brain fog wasn’t forgetting things.
It was doubting myself.
I sometimes worried people thought I wasn’t listening or that my mind was somewhere else.
The reality was that my body was adjusting to a new stage of life.
These days I rely on my phone calendar, reminders and plenty of little notes to help me stay organised.
Most importantly, I’ve learned not to be too hard on myself.
Brain fog still comes and goes, especially during stressful times, but I now recognise what’s happening.
Instead of fighting it, I slow down, breathe and remind myself that tomorrow is another day.
Jodie’s Gentle Reminder
Brain fog doesn’t define your intelligence.
Your mind is adapting to change.
Be patient with yourself.
Write things down if it helps.
Laugh when you forget something.
Take a slow breath.
And remember…
You are doing better than you think.
Final thoughts
If you’re experiencing brain fog during menopause, please know you’re not alone.
Many women go through this stage wondering why they suddenly feel forgetful or distracted.
The good news is that for many women, these symptoms improve over time.
In the meantime, be gentle with yourself.
Talk with other women who understand.
Keep moving.
Find moments to relax and recharge.
And if your symptoms are significantly affecting your daily life, don’t hesitate to speak with your healthcare professional.
Every stage of life brings change.
With patience, support and self-compassion, you can navigate this one too.
Continue with Your Healthy Ageing Journey:
