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Brain Fog Is Real—And No, You’re Not Losing Your Mind

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Brain Fog is Real

Ever walked into a room and immediately forgotten why you’re there? Or stared blankly at your phone, wondering who you were about to text? Maybe you’ve called your dog by your kid’s name (or vice versa), and some days, remembering your partner’s name feels… optional.

Welcome to brain fog—a not-so-fun, slightly terrifying, often hilarious part of perimenopause. It’s not a clinical term, but it is a very accurate way to describe what millions of women feel every day: mental fuzziness, reduced sharpness, and a deep craving for clarity.

At PAUZ, we hear it all the time: “I used to run meetings and multitask like a ninja. Now I can barely write an email without rereading it six times.”

Click to Jump Ahead:

So, What is Brain Fog? 

In the medical world, this is called subjective cognitive decline—emphasis on “subjective,” meaning your test results may look fine compared to age-matched benchmarks, but you are not at the level you were before. And that’s valid. You know yourself better than any standardized score.

Common signs of brain fog in perimenopause include:

  • Forgetting things you never used to (like why you opened the fridge).
  • Struggling to concentrate or follow conversations.
  • Losing your multitasking superpowers—RIP to talking on the phone while walking your dog and creating your grocery list.
  • Sluggish thinking, mental fatigue, and slower processing.
  • Word retrieval issues—mid-sentence you just…blank.

And here’s the kicker: over 60% of perimenopausal and postmenopausal women report cognitive symptoms like these. It’s common—but that doesn’t make it any less frustrating.

Am I Getting Dementia?

Let’s ease that fear right now: probably not.

While brain fog is real and disruptive, research (like the SWAN Study and Dr. Lisa Mosconi’s brain imaging work) shows that many women’s brains stabilize post-menopause. The dip in mental sharpness is likely tied to hormonal shifts—especially the estrogen rollercoaster—not to early Alzheimer’s.

That said, brain fog isn’t something to brush off. It affects your work, your confidence, and your identity. If you’ve ever thought, “What’s wrong with me?”—you’re not alone. And there are things you can do about it.

How to Clear the Fog (or at Least Bring a Flashlight)

Let’s talk tools, not shame. Here’s what science says might help:

🧠 Hormone Therapy

  • Estrogen Therapy: May support brain function when started close to menopause in healthy women. Timing is everything.
  • Testosterone Therapy: Mostly used for libido, because we do not have enough research on women yet, however, some evidence suggests cognitive benefits too.

💪 Lifestyle Habits That Matter

  • Exercise: Both cardio and strength training help boost blood flow to the brain and improve focus.
  • Nutrition: According to nutritional psychiatrist Dr. Uma Naidoo:
    • Luteolin-rich foods (like oregano, sage, thyme, and peppers) have anti-inflammatory benefits.
    • Phosphatidylserine (white beans, eggs, dairy) supports brain cell structure.
    • Citicoline (eggs, beef liver) fuels mental energy.
    • Iron balance: Too low = brain fog. Too high = also not ideal. Goldilocks it.

💤 Sleep and Mood Management

  • Can’t sleep? Feel anxious or low? Both are tightly linked to brain fog. Treating sleep and mood issues helps lighten the mental load.

🧘 Mind-Body & Psychological Tools

  • CBT (Cognitive Behavioral Therapy): Gold standard for mood and sleep issues—also helps you reframe the “I’m losing it” narrative.
  • Meditation & Yoga: Not miracle cures, but excellent for stress, sleep, and focus.

So, Where Does PAUZ Come In?

At PAUZ, we don’t just hand you a checklist and wish you luck. We walk with you. Our coaches and dietitians help you tailor strategies that actually fit your life. Whether you want to:

  • Explore hormone therapy with clarity
  • Create a brain-boosting nutrition plan (no kale worship required)
  • Sleep better and stress less
  • Or just feel like your sharp, kickass self again

We’ve got science, soul, and structure to guide you. Brain fog may be a part of perimenopause—but there are treatments to get you in the clear. 

Let’s make fog the weather, not the forecast.

For $4.99/month, you receive access to evidence-based information, expert interviews, webinars, live events, support with health and wellness lifestyle enhancements, and discounts for events, programs, and our marketplace.

Try it for free for a week!

 
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