Understand this symptom
Brain Fog
Uma Health
Insight
The essentials
This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.
The (possible) cause
"Brain fog" during perimenopause and menopause may be related to hormonal changes—particularly declining estrogen—which can glucose metabolism in the brain can change (glucose is an important fuel). In addition, brain fog often seems to be associated with things that also occur more frequently in this phase, such as poor sleep, stress, fatigue, depressive feelings and night sweats. So it's usually not a one-on-one story.
What (often) helps
The classics are important: you improve sleep, reduce stress, exercise regularly, hydrate well and Mediterranean/low in fast sugars food. “Single-tasking” (doing one thing at a time) and gentle mind-body movements (such as tai chi) can also help.
Brain Fog: This is how women often describe it
“Cotton wool in my head.”
“I walk into a room and forget why.”
“My words are gone.”
“My concentration is gone.”
That's brain fog: not stupidity, but a brain with less margin.
Why brain fog occurs more often during (peri)menopause
Around this stage, your internal "control" changes. Hormonal fluctuations can make your attention and memory more sensitive. Add poor sleep, stress, or nighttime awakenings to this, and your brain fills up faster. You then become distracted, forgetful, and find it harder to focus.
Three triggers that almost always play a role
1) Broken sleep
If your sleep is superficial or often interrupted, your concentration will decline more quickly.
2) Stress and worry
A mind that's "on" all day doesn't reset in the evening. You feel that the next day.
3) Overstimulation
Too many tasks, too few breaks. Your brain then switches more slowly and makes mistakes more easily.
Small habits that often make a surprising difference
- One task at a time (close tabs, turn off notifications)
- Make everything external (notes, checklists, calendar reminders)
- Short breaks (stand up straight, water, breathing)
- Light + movement (daylight and walking help your alertness)
- Fewer evening stimuli (so that your night recovers better)
When you better not keep going
If brain fog is new and persists, if your performance or safety is affected, or if you're genuinely worried: get it checked out. Not because it's immediately serious, but because clarity provides peace of mind and allows you to address it more effectively.