Menopause Brain Fog? Try This

Published Categorised as carousel, Energy, Mood & Anxiety, Menopause & Perimenopause

If you’ve found yourself walking into a room and forgetting why you’re there, losing your train of thought mid sentence or putting something down and having no idea where it’s gone… that’s the kind of brain fog I’m talking about.

Or, like me, trying to remember the name of a film and ending up describing it as “that animated one with aliens… and a pig in a field eating sweetcorn really loudly…”
(It was Chicken Little, by the way)

It’s not just about feeling tired.

It’s hesitation in meetings. Second guessing yourself or the moments where you don’t feel as sharp as you used to.

And when you’ve got a busy day ahead, decisions to make, conversations to lead, people relying on you…that starts to have a real impact.

The good news is there are some easy solutions, you just need to come back to the basics and understand how they can your brain.

Why morning movement matters

We all know exercise is good for us.

But in this context it’s not about fitness. It’s about getting your head back online.

Research shows that moderate aerobic movement in the morning, like a brisk walk, can improve memory, focus and decision making. In one study, people were up to 15% more productive on days they exercised.

A morning bout of moderate-intensity exercise improves serum BDNF and working memory or executive function

Exactly the things that tend to take a hit during menopause.

So if you’ve got an important meeting or a busy day at work, getting some movement in early can give you a noticeable lift.

Don’t underestimate morning light

Getting outside first thing, letting that early light hit your eyes, even on a short walk helps regulate your body clock.

Studies show that morning light exposure can help shift your sleep-wake cycle earlier, making it easier to fall asleep and stay asleep.

That means better energy in the morning and better sleep at night.

Something so simple but massively overlooked.

It’s not just about the morning

The same research also showed that when this morning exercise was combined with regular walking breaks throughout the day, people saw even better results in working memory and focus.

So, before you reach the point where you’re losing your train of thought or struggling to focus, consider a walking break. Build into your day at say 11am, 2pm and 4pm to help keep you sharp and focused – I have to admit, that this is something I find incredibly helpful.

Even a quick 5–10 minute walk between meetings can be all it takes.

Keep it simple

During perimenopause and menopause, it’s not about doing everything.

It’s about coming back to the basics and layering them up slowly, so you can feel what works and aren’t overwhelmed in the process.

Morning movement, natural light, regular breaks from sitting, eating properly and staying hydrated.

These things aren’t groundbreaking or new ideas. But they work and that’s where things can change for the better, for you.

So where do you start?

Get your trainers out tonight, so you’re ready for your walk tomorrow morning.

Get up. Get outside. Soak in the fresh air, the sound of the birds singing. Keep it simple.

And if you’re not sure what else will make the biggest difference for you, that’s exactly what I help my clients figure out.

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