Quick answer: Memory lapses and brain fog are very common in perimenopause. They’re mainly caused by falling oestrogen, poor sleep and stress, and for most women they improve after menopause. If your symptoms are getting steadily worse, see your GP. Acupuncture may help by improving sleep, easing hot flushes and calming stress.
Does your husband think you need a dementia test?
You walked upstairs. You stood there. You have no idea why. Meanwhile your husband is googling memory clinics and you’ve called the dog by your son’s name. Twice.
Before you panic, let’s talk perimenopause.
What causes brain fog and memory loss in perimenopause?
Your brain is covered in oestrogen receptors, especially in the areas that handle memory and focus. When oestrogen starts its wobbly exit in your 40s, your brain has to adjust. Here’s why things go foggy.
1. Your brain’s fuel supply dips
Oestrogen helps brain cells use glucose for energy. As levels drop, your brain runs on a slightly flat battery while it adapts. No wonder you can’t find your keys.
2. Your brain’s messengers go quiet
Oestrogen supports serotonin (mood), dopamine (focus and motivation) and acetylcholine (memory). Less oestrogen means these messages don’t always get through. Hence: “pass me the… the… thingy.”
3. Sleep goes out the window
Night sweats and those lovely 3am wakeups mean your brain misses the deep sleep it uses to file away memories.
4. Hot flushes affect memory too
Research suggests women with more frequent hot flushes, especially at night, often notice more memory problems.
5. Stress piles on
Juggling teenagers, ageing parents, work and a husband with a dementia leaflet raises cortisol, your stress hormone. High cortisol makes it harder to concentrate and remember.
Is it menopause or dementia?
A large US study (SWAN) found memory and learning often dip during perimenopause, then bounce back for most women once they’re through. So you’re not losing your mind. It’s just having a refit.
Menopause brain fog usually comes and goes, often alongside hot flushes, poor sleep or irregular periods. You might forget a name but remember it later. See your GP if memory problems are getting steadily worse, affecting daily life, or if family or friends are seriously worried.
Spot the difference: menopause brain fog or dementia?
| Menopause brain fog | More likely to need a GP check |
|---|---|
| Forgetting where you put your keys, then finding them | Not remembering what keys are for |
| Losing a word mid sentence, then it pops back later | Regularly losing track of conversations or using the wrong words without noticing |
| Walking into a room and forgetting why | Getting lost on a route you know well, like the drive to Sainsbury’s |
| Forgetting a friend’s name at the school gates | Not recognising a close friend or family member |
| Missing an appointment, then remembering with a groan | Having no memory of the appointment, even when reminded |
| Occasionally forgetting to pay a bill | Struggling to manage money or follow a recipe you’ve made for years |
| Worse after a bad night or a run of hot flushes | Steadily getting worse over months, whatever your sleep |
| You notice it and it drives you mad | Others often notice it more than you do |
The left column? Classic perimenopause. Annoying, but normal. The right column is worth a chat with your GP, just to be sure. Dementia under 65 is uncommon, but early checks bring peace of mind.
How does an acupuncturist see brain fog?
In Chinese medicine, the Kidneys store our essence, which nourishes the brain (beautifully called the “Sea of Marrow”). As we age, this essence naturally declines. Add broken sleep and a busy life, and the Heart and Spleen struggle to keep the mind calm and clear. Hello, fog.
Can acupuncture help with menopause brain fog?
Acupuncture may help you:
- Sleep more deeply
- Ease hot flushes and night sweats
- Feel calmer and less frazzled
- Think more clearly as a result
Treatment takes place in a calm, sage green garden clinic in Bricket Wood. Bliss.
About Ilana
I’m Ilana, an acupuncturist with 16 years’ experience, a BSc (Hons) in Acupuncture (and Molecular Biology) and membership of the Association of Acupuncture Clinicians (AAC). I’m trained in fertility support and auricular acupuncture, and I’ve been through perimenopause and menopause myself. I get it. I’ve also forget the name of that glass thingy.
Frequently asked questions
Can perimenopause cause memory loss?
Yes. Falling oestrogen, poor sleep and stress can all cause forgetfulness, word finding problems and poor concentration. For most women this improves after menopause.
How long does menopause brain fog last?
It varies, but research suggests it often eases within a few years of the final period.
Is brain fog the same as memory loss?
Not quite. Brain fog is an umbrella term for feeling mentally cloudy, including poor concentration, slow thinking and struggling to find words. Memory lapses are one part of it. In perimenopause, it’s mainly remembering names, words and conversations that’s affected.
When should I see a doctor about memory problems?
See your GP if symptoms are getting steadily worse, affecting daily life, or worrying the people around you.
Where can I get menopause acupuncture near St Albans?
Acupuncture by Ilana is in Bricket Wood, close to St Albans, Radlett, Watford, Park Street and London Colney.
Book your appointment
Ready to clear the fog? Book now at acupuncturebyilana.co.uk (and tell your husband you’ll remember to go).
