Perimenopausal brain fog: A nutritionist’s guide to thinking clearly

Prevent brain fog with these tips from nutritionist Sally Duffin, author of Natural Nutrition for Perimenopause: What to eat to feel good and stay sane.

About three weeks ago, I was rolling through my work day, ticking off tasks, and thinking about lunch — when it hit me. I had completely missed a meeting. The meeting had been scheduled well in advance and was logged in my Outlook calendar and handwritten diary (I’m old-school!) but somehow, my perimenopausal brain had completely forgotten about it. Cue quick apologetic emails to colleagues. 

Occasional forgetfulness is part of normal life, especially when that life is full and active. But during perimenopause, forgetfulness, poor concentration, and the dreaded brain fog ramp up a gear. One minute you're at the top of your game, juggling the demands of work, family, and social life, and the next it feels like your brain is made of wet cotton wool. 

For many women, cognitive changes like brain fog and memory loss are some of the earliest signs of perimenopause. They creep in along with emotional changes like anxiety and mood swings, long before periods begin to stop. As a nutritionist, I've heard from women who fear they are losing their minds and are worried about early onset dementia, when in fact these shifts are all part of the menopausal transition.

Not only is Sally Duffin in perimenopause — she wrote Natural Nutrition for Perimenopause: What to Eat to Feel Good and Stay Sane.