Brain Fog in Midlife: Why It Happens and What You Can Do About It

Ever walked into a room and completely forgotten why? Or sat staring at your screen while your brain feels like it’s wading through treacle? That’s brain fog. And for many women in their 40s and 50s, it’s a daily frustration.

It’s not just “being forgetful.” Brain fog can feel like:

• Struggling to find the right words mid-sentence

• Losing your train of thought during conversations

• Difficulty focusing on tasks

• Feeling mentally tired even when you’ve slept

Sound familiar? You’re not alone. In fact, studies show that around 60% of women in perimenopause and menopause experience brain fog at some point.

Why does it happen?
Hormonal changes are a big driver. Oestrogen plays a role in brain function, and as levels fluctuate (or drop), your memory, concentration, and mental sharpness can take a hit. Add to that poor sleep, stress, blood sugar dips, or nutrient gaps, and you’ve got the perfect storm for foggy thinking.

The good news?
Brain fog isn’t permanent, and there are ways to clear the mist.

5 simple strategies that help lift brain fog:

1. Steady your blood sugar
   Energy crashes = brain crashes. Build meals with protein, fibre, and healthy fats to keep your brain fuelled.

2. Prioritise sleep
   Easier said than done, but even small wins (like reducing screen time before bed) can sharpen your mind the next day.

3. Move your body
   Exercise boosts blood flow to the brain and helps clear mental cobwebs. Even a brisk walk counts.

4. Check your nutrients
   Low vitamin D, B12, or iron can make brain fog worse. This is where testing and personalised nutrition really matter.

5. Stress less
   Chronic stress keeps cortisol high, which interferes with memory and focus. Find practices that calm your nervous system, even 5 minutes of breathwork can help.

A September Reset for Your Brain
With kids back at school and routines settling in, September is the perfect time to reset. Think of it as giving your brain a seasonal tune-up before the busy months ahead.

If brain fog has been holding you back, you don’t have to just “put up with it.”

Ready to lift the fog and feel sharper again? Book a consultation and let’s create a plan that supports your energy and clarity.