Did You Know? Perimenopause Can Mess with Your Memory

Why You’re Feeling Forgetful and What to Do!

Ever walked into a room and completely forgotten why you were there? Or found yourself struggling to recall a simple word mid-conversation? These "brain blips" can be frustrating and even a little embarrassing, but they're incredibly common during perimenopause.

You expect hot flashes, night sweats, and unpredictable cycles as part of the deal. But what about forgetting why you walked into a room, struggling to recall words mid-sentence, or feeling like your brain is running through molasses?

It can be frustrating, disorienting, and even a little scary—especially if you’ve always prided yourself on your sharp mind. Many women describe feeling like they’re losing their edge at work, snapping at loved ones over things they wouldn’t have before, or questioning their competence in ways they never did.

If this sounds familiar, you’re not imagining it—and you’re definitely not alone. The cognitive shifts that happen during perimenopause are real, measurable, and scientifically backed. The good news? Understanding what’s happening gives you the power to do something about it.

In this article, we’ll explore:

• The surprising ways perimenopause affects cognitive function

• The science behind these brain changes

• How these shifts impact your work, relationships, and self-esteem

• Evidence-based strategies to support your brain health during this transition

Beyond Hot Flashes: The Cognitive Changes of Perimenopause

Perimenopause is more than just shifting hormones—it’s a total body recalibration. And that includes your brain.

Common Cognitive Symptoms Women Experience:

• Brain fog: That frustrating mental fuzziness where concentration and decision-making feel harder than usual.

• Memory lapses: Forgetting appointments, misplacing items, struggling to recall words or names mid-conversation.

• Decreased mental clarity: Feeling mentally sluggish and slower to process information.

These symptoms aren’t in your head (well, technically they are—but they’re real!). And they don’t mean you’re "just getting older" or facing early cognitive decline. They’re a result of what’s happening inside your brain as hormones fluctuate.

The Science Behind the Fog: Why Perimenopause Affects Your Brain

Your brain isn’t just a thinking machine—it’s a finely tuned network of hormones, neurotransmitters, and blood flow that all work together to keep you sharp, focused, and emotionally regulated.

Estrogen’s Role in Brainpower

📌 Data Point: Research from The Journal of Neuroscience Research confirms that estrogen plays a crucial role in brain function, particularly in regulating dopamine, serotonin, and acetylcholine—the neurotransmitters responsible for:

Memory formation

• Focus and concentration

• Mood stability and emotional regulation

• Cognitive processing speed

So what happens when estrogen starts fluctuating wildly during perimenopause?

• Dopamine levels drop, making it harder to stay motivated and focused.

• Serotonin becomes erratic, increasing anxiety, irritability, and mood swings.

• Acetylcholine declines, which impacts short-term memory and recall.

And that’s not all...

The Domino Effect: Other Factors Making Brain Fog Worse

Perimenopause doesn’t just mess with estrogen—it also affects inflammation, stress hormones, and circulation, all of which can worsen cognitive symptoms.

📌 Data Point: A study from Harvard Medical School found that perimenopausal women have higher cortisol levels, which can contribute to brain fog, emotional instability, and disrupted sleep cycles.

Other Culprits Behind Cognitive Changes:

• Increased inflammation: Perimenopause is linked to higher levels of systemic inflammation, which can interfere with brain function.

• Elevated stress hormones: Cortisol overload makes it harder to concentrate and increases mental fatigue.

• Reduced blood flow to the brain: Estrogen helps keep blood circulation strong in the brain. When levels decline, cognitive processing slows down.

These changes explain why many women suddenly feel different during perimenopause—even if they’ve never struggled with focus or memory before.

The Impact on Your Life: Where Cognitive Changes Show Up

Ever walked into a room and completely forgotten why you were there? Or found yourself struggling to recall a simple word mid-conversation? These "brain blips" can be frustrating and even a little embarrassing, but they're incredibly common during perimenopause.

These cognitive shifts can affect your life in many ways:

• At Work: Suddenly, those deadlines that never used to bother you feel overwhelming. You might find it harder to focus during meetings, juggle multiple projects, or remember important details. This can lead to decreased productivity, increased stress, and even imposter syndrome, as you worry about "losing your touch."

• In Relationships: Brain fog can make it difficult to follow conversations or recall important details, leading to misunderstandings and frustration with loved ones. Increased emotional sensitivity might make you quicker to anger or more easily upset. You may even find yourself withdrawing from social situations because it feels like too much effort to keep up.

• In Self-Perception and Confidence: It's easy to get down on yourself when you're not feeling as mentally sharp as you used to. You might worry about long-term cognitive decline or feel frustrated that you're not "on top of your game." This can impact your self-esteem and overall well-being.

But remember, these changes are not your fault. Your brain is adapting to a major hormonal shift. With the right tools and support, you can navigate this transition with greater ease and confidence.

Taking Charge: Science-Backed Strategies to Support Brain Health

1. Explore Hormone Therapy (HRT) and Alternatives

📌 Data Point: The Women's Health Initiative Memory Study found that estrogen therapy may help maintain cognitive function, particularly when started early in perimenopause.

✅ Talk to your doctor about whether HRT is a good fit for you.
✅ If HRT isn’t an option, explore non-hormonal treatments like lifestyle adjustments and supplements.

2. Optimize Your Lifestyle for Brainpower

✅ Prioritize sleep: Sleep deprivation worsens brain fog. Create a consistent bedtime routine and avoid screens before bed.
✅ Manage stress: Meditation, yoga, and deep breathing can help lower cortisol levels.
✅ Move your body: Cardio increases blood flow to the brain, while strength training supports dopamine production.
✅ Eat brain-boosting foods:
📌 Data Point: A Nutritional Neuroscience study found that omega-3s, antioxidants, and phytoestrogens improve cognitive function during menopause.

✔ Omega-3s (salmon, walnuts, flaxseeds)
✔ Phytoestrogens (soy, flax, lentils)
✔ Antioxidants (berries, dark chocolate, leafy greens)

3. Cognitive Training: Use It or Lose It

✅ Play brain games (Sudoku, crosswords, memory challenges).
✅ Learn something new (a language, an instrument, a creative skill).
✅ Practice mindfulness to strengthen focus and emotional regulation.

4. Work with a Coach for Personalized Support

Perimenopause is not just physical—it’s cognitive and emotional, too. Coaching can help you:

🔹 Create strategies for managing brain fog and productivity.
🔹 Develop stress management techniques to balance cortisol levels.
🔹 Advocate for your needs at work and home without guilt.

You’re Not Losing Your Mind—You’re Adapting

Perimenopause doesn’t mean losing yourself. Your brain is adjusting to hormonal changes, and with the right tools, you can thrive through this transition.

Schedule a coaching session to explore personalized strategies for managing ADHD in midlife.