“Why Did I Walk into This Room?” Beating Perimenopause Brain Fog

Have you ever walked into a room and suddenly forgotten why you were there — or found yourself mid-sentence without the word you were meant to say? You’re not alone. One of the most common and relatable cognitive symptoms during perimenopause is brain fog — a sort of mental cloudiness that can make focus, memory and processing feel like you’re wading through fog.

What Is Perimenopause Brain Fog?

During perimenopause, fluctuating hormone levels — especially changes in oestrogen — can affect how your brain processes information. Oestrogen plays a role in memory, attention and cognitive function. Brain fog may show up as:

• Forgetting why you walked into a room
• Struggling to find the right word
• Difficulty concentrating or multitasking
• Feeling mentally “slower” than usual

These moments can be startling — but they’re a very common part of the perimenopause experience.

Why It Happens

Oestrogen influences neurotransmitters (brain messengers) and helps regulate blood flow and glucose use in the brain. As levels fluctuate during perimenopause, this chemical balance can shift, affecting clarity and memory.

Practical Ways to Support Your Brain

While brain fog can be frustrating, there are strategies that many women find helpful:

1. Try targeted nutritional support
   Supplements formulated for perimenopause can help support overall wellbeing, which may include mental performance and nervous system support. For example, one-a-day multinutrient supplements like Promensil Perimenopause 10 in 1 combine plant-based and clinically trialled red clover isoflavones with chamomile, essential vitamins and minerals. This tailored formula includes nutrients that contribute to normal mental performance, psychological function and energy metabolism — all factors that can support cognitive clarity during hormonal transitions. Shop here.
2. Get organised
   Use lists, calendars, reminder apps or sticky notes — externalising information can free up mental space and reduce the frustration of forgetting tasks.
3. Prioritise sleep and manage stress
   Poor sleep and high stress both worsen cognitive symptoms. Evening routines, mindfulness, and gentle exercise can improve sleep quality and ease racing thoughts. The chamomile in Promensil Perimenopause 10 in 1 is a little powerhouse that is well known to help you fall asleep faster and improve sleep quality.
4. Nourish your brain
   Whole foods rich in antioxidants and healthy fats — like berries, leafy greens, nuts and oily fish — help provide steady energy to your brain throughout the day.
5. Keep moving
   Regular physical activity enhances blood flow to the brain, supports mood and can sharpen focus — even a brisk walk or short daily stretch counts.
6. Talk to your healthcare provider
   If brain fog is severe or persistent, it’s worth discussing with your healthcare practitioner. They can help tailor a plan — lifestyle, nutritional or medical, that fits your needs.

You’re not “losing it” — you’re adjusting. Perimenopause brain fog is common and often temporary. By understanding what’s happening and using a combination of practical strategies — including targeted support like Promensil’s Perimenopause 10 in 1 Tablets— you can clear the mental mist and feel more confident in your everyday focus.