Menopause Brain Fog

Menopause Brain Fog: When Forgetting Your Own Phone Number Feels Terrifying

You’re in the middle of a simple task—something you’ve done a hundred times before. But suddenly… blank. Gone. It’s like your brain just glitched.

One minute, you’re leaving a voicemail, reciting your phone number like you always do. The next? You can’t remember the last four digits to save your life. And the panic sets in.

Sound familiar? You’re not alone.

Forgetting little things—your keys, a name, why you walked into a room—is one thing. But when your own phone number, something ingrained in you for years, suddenly vanishes? That’s next-level frightening.

So… what’s actually happening? Is it early dementia? Is something wrong with your brain? Or is this just another cruel trick menopause plays on us?

Let’s break it down—and more importantly, let’s fix it.

Why Does Menopause Mess With Your Memory?

Forgetfulness in midlife isn’t just “getting older” or “being distracted.” It’s your hormones playing mind games with you.

Oestrogen isn’t just about reproduction—it’s a powerhouse hormone that helps regulate brain function, particularly in areas responsible for memory and focus. When oestrogen drops in perimenopause, so does your mental sharpness.

🔥 A study published in Neurology found that women in perimenopause perform worse on memory tests compared to premenopausal women—even though their IQ and intelligence remain the same [source: Neurology Journal].

What’s really happening?

• Oestrogen drop = fewer neurotransmitters firing → information retrieval slows down.
• Stress increases cortisol → cortisol blocks memory formation and recall.
• Sleep disruption (thanks, night sweats) = exhausted brain → you’re too tired to remember anything.

The result? Brain fog, forgotten words, and blanking on things that should be second nature.

Why It Feels So Scary

Let’s be real—this isn’t just “annoying.” It’s frightening.

🔹 You start wondering if you’re developing early dementia.
🔹 You second-guess yourself in conversations.
🔹 You feel like you’re losing part of yourself.

And since no one really talks about menopause brain fog, it can feel like you’re the only one struggling.

But trust me—you’re not alone.

How to Get Your Memory Back (Yes, It’s Possible!)

The good news? You don’t have to accept brain fog as your new reality. Here’s what you can do right now:

1. Balance Your Blood Sugar

Sugar spikes cause inflammation in the brain and worsen forgetfulness. Instead of grabbing that muffin, opt for a protein-rich breakfast like eggs, avocado, and smoked salmon.

📖 Backed by Science: A study in Diabetes Care found that blood sugar imbalances increase cognitive decline in midlife women [source: Diabetes Care].

2. Get Your Sleep Under Control

No, really. Your brain cleans itself out when you sleep—and if you’re waking up all night from hot flushes, memory recall suffers.

👉 Action step: Try magnesium glycinate before bed, ditch screens an hour before sleep, and keep your bedroom cool (menopause-friendly temp = 18°C).

📖 The Science: Sleep Medicine Reviews confirms that sleep deprivation leads to memory lapses and increased brain fog [source: Sleep Medicine Reviews].

3. Move Your Body (But Not Just Any Workout)

Exercise boosts brain-derived neurotrophic factor (BDNF)—a protein that literally helps your brain form new memories. But long, exhausting cardio sessions increase cortisol, which makes brain fog worse.

👉 Best workouts for memory: Strength training, Pilates, and short bursts of HIIT (but keep it under 30 min).

📖 According to The American Journal of Physiology, resistance training significantly improves memory function and cognitive resilience [source: The American Journal of Physiology].

4. Manage Your Stress Like It’s Your Job

Chronic stress floods your body with cortisol, which actively shrinks the hippocampus—the part of your brain responsible for memory.

🔹 Simple fix: Try box breathing (inhale 4 sec, hold 4 sec, exhale 6 sec). Studies show it lowers cortisol and boosts mental clarity within minutes.

📖 Psychoneuroendocrinology confirms stress-management techniques help reverse cortisol-induced memory loss [source: Psychoneuroendocrinology].

5. Brain-Boosting Supplements That Actually Work

Not all supplements are created equal, but these have been scientifically proven to enhance memory and cognitive function:
✔️ Omega-3s (DHA & EPA) – Brain fuel. Found in fatty fish or quality fish oil.
✔️ Lion’s Mane Mushroom – Supports brain cell growth and memory formation.
✔️ Bacopa Monnieri – Used in Ayurvedic medicine for centuries to improve recall and focus.
✔️ Magnesium L-Threonate – Crosses the blood-brain barrier to support memory.

The Takeaway: You’re Not Losing Your Mind—You’re Losing Oestrogen

If you’ve had scary memory lapses, know this: your brain isn’t broken.

This is temporary. This is fixable.

But the key? Taking action.

• Nourish your brain with protein, healthy fats, and stable blood sugar.
• Prioritise deep, quality sleep.
• Move your body in ways that support hormone balance.
• Actively manage stress to lower cortisol levels.
• Consider brain-boosting supplements to give yourself an edge.

And most importantly? Give yourself grace.

Your brain is re-wiring itself as you transition into a new hormonal phase. You are not alone in this—and the more we talk about it, the more women can take back control.

Your Next Step: Take Control of Your Brain Health Today

Still worried about memory loss? Drop a comment and let’s talk. 👇 Let’s create a plan that actually helps you feel like YOU again.

📖 Want to read more? Check out these books on menopause brain health:

• The XX Brain by Dr. Lisa Mosconi
• Fast Like a Girl by Dr. Mindy Pelz
• The Menopause Brain by Dr. Pauline Maki

And remember—you’re not losing your mind, you’re just losing oestrogen. Let’s get it back. 💛