No, it’s not just your age or the consequence of a poor night’s sleep – recent research confirms that difficulties in learning and verbal memory emerge specifically during perimenopause, when menstrual cycles become irregular and your body’s fertile years come to a close.

As you approach your final menstrual period, fluctuating oestrogen levels profoundly affect brain function. Oestrogen receptors populate areas governing memory, attention and executive function, meaning hormonal volatility during perimenopause directly impacts cognitive performance. Unlike menopause, when hormone levels settle at a lower baseline, perimenopause involves unpredictable fluctuations that keep the brain in a perpetual state of adjustment.

The good news? This hormone-related brain fog will settle after menopause, but there are steps you can take to feel better now. From visiting your doctor to supplementing your diet, we’ve broken down our top science-backed tips to banish brain fog.

At Lumity HQ, we know that diet, supplements and lifestyle adjustments offer powerful results to how you look and feel – but we also know that any change to your health warrants a visit to your GP. When in doubt, always check in with your doctor.

Rule out confounders
Any sudden decline in cognitive function should be explored further by a licensed medical professional. According to Menopause Network, thyroid dysfunction, Vitamin B12 anaemia, sleep apnoea, depression and other conditions can cause symptoms similar to those seen in perimenopause.

Consider hormone therapy
Announced earlier this year, hormone replacement therapy (HRT) is now the ‘gold standard’ perimenopause treatment on the NHS. Oestrogen and progesterone are mainstays in managing core perimenopausal and menopausal symptoms, and although data specific to cognition is limited, HRT may indirectly support cognition by improving sleep, mood and vasomotor stability.

Monitor cognition

Before you head to your doctor, you may wish to keep journals or use apps to track memory lapses – word‑finding errors, times you ‘zoned out’ in meetings, or moments when mental algebra stumbles. These can guide conversations with clinicians over time and provide a comprehensive picture of your cognitive health.

Better routines, better (work)days. Don’t let the wrong routine sabotage your mental fitness – build a routine that supports memory, mood and focus from the moment you wake up.

Prioritise restorative sleep
Do you get the recommended 7-9 hours of sleep per night? If not, now is the time to start – the human brain clears toxins and consolidates memory during deep sleep, and a poor sleep can adversely impact cognitive clarity the following day. To drift off easily, keep your bedroom cool and dark, consider wearing an eye mask to block out light, and impose a screen ban at least one hour before bedtime.

Schedule work and rest blocks
To avoid feeling scatterbrained, use structured calendars with reminders, task batching and time blocks for deep work. Set alarms, schedule breaks and take notes – at Lumity HQ, we write handwritten notes during meetings, as these are proven to lead to better memory retention.

Exercise… your brain

Your grandma may have been onto something with her crossword puzzles. To improve cognition through perimenopause and beyond, mentally engage with puzzles, language games or new skill learning – these activities challenge executive function and help retain neural plasticity.

Lay your food foundation
Fuel with whole foods, healthy fats, protein, vegetables and phytonutrients. Some evidence suggests that a Mediterranean-inspired diet can support brain health and reduce cognitive decline during perimenopause. At Lumity HQ, we love an Omega 3-rich dinner to boost cognitive clarity – you’ll often find salmon, olive-oil and lemon dressed kale, and brown basmati on our dinner plate.

Consume targeted nutrients
B‑complex vitamins, particularly B12 and folate for hormonal balance.
Magnesium for neuronal stability.
Vitamin D during winter months.
Omega 3 fatty acids for EPA/DHA.

Each of these nutrients can be found in our award-winning, clinically proven Morning & Night supplement – containing 28 powerful nutrients to support cognition and whole body health.

Clinically calibrated supplements

Morning & Night is the UK’s original and bestselling dual-dose longevity supplement, delivering the right nutrients at the right time of day. Clinically proven to improve mood, energy, focus and more, Morning & Night delivers real results with a biologist-developed blend of Vitamins, Minerals, Amino Acids, Adaptogens and Omega 3s.

Your thoughts have power. By shifting your mindset, you can change your reality.

Reject stigma
The discourse around brain fog too often veers into insecurity or shame. Instead, frame this as a transitional phase, and if you feel comfortable, proactively communicate with trusted colleagues: “I’m in perimenopause; I may need to shift deadlines or pause for clarity checks.”

Lean on peers and colleagues
Build in buffer time, encourage team cross‑checks, and routinely send outlines, checklists or pre‑reads so that working memory lapses don’t translate into error risk.

Take strategic breaks
There’s always time for a ‘micro-reset.’ Use 5‑minute pauses for breathwork, short walks or anything that brings your mind back into the present moment – these can counter cognitive fatigue throughout your work day.