UNDERSTANDING BRAIN FOG AND COGNITIVE CHANGES
“Last week was a really interesting mix of learning, clinic work and a little bit of fun too."
On Friday I travelled down to London to attend the Newson Education conference - Hormones Uncovered, held at the Royal College of Surgeons.
It was a full day of evidence-based conversations about hormones and women’s health. Events like this are incredibly valuable because they bring together clinicians, researchers and practitioners who are all focused on understanding women’s health more deeply.
The programme explored a wide range of topics, including:
- the challenges women face accessing hormone treatment
- the gut–brain–hormone connection in perimenopause
- mitochondrial health and energy production in menopause
- sexual wellbeing and relationship changes
- skin health and hormonal shifts
- personalised medicine approaches
- the relationship between hormones and ADHD
What I particularly appreciate about conferences like this is the depth of discussion.
It isn’t about quick fixes or trends. It’s about understanding the science behind what women experience and looking at the full picture of hormonal health.
Despite a small delay on the train journey home thanks to track issues, it was absolutely worth the trip.
Back in clinic during the week, I also had the pleasure of meeting several wonderful women for Menopause Check-Ins and Menopause MOTs - women who are ready to understand what is happening in their bodies and start taking back some control over their health.
And for a little balance at the end of the week, I went to see Priscilla Queen of the Desert at the Liverpool Empire with friends - lots of music, laughter and pure escapism, which we all need from time to time.
Jackie
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THE GROWING CONVERSATION ABOUT MENOPAUSE AND THE BRAIN
One of the biggest conversations happening in menopause research right now is the relationship between hormones and brain function.
One of the biggest conversations happening in menopause research right now is the relationship between hormones and brain function.
For many years menopause was framed primarily as a reproductive transition - essentially defined by the end of menstrual cycle.
But research is increasingly showing that menopause is actually a neurological transition as well.
Hormonal shifts during this stage of life influence how the brain regulates:
- energy production
- mood
- cognitive function
- stress responses
- sleep
This helps explain why so many women notice changes in their thinking during perimenopause and menopause.
Common experiences include:
- brain fog
- forgetfulness
- difficulty concentrating
- losing words mid-sentence
- feeling mentally slower than usual
For some women this can feel frightening, especially if it appears suddenly.
But in most cases these cognitive changes are temporary adaptations to shifting hormone levels.
WHY HORMONES AFFECT THE BRAIN
Oestrogen plays an important role in several brain functions.
Oestrogen plays an important role in several brain functions.
It helps regulate:
- neurotransmitters such as serotonin and dopamine
- communication between brain cells
- blood flow within the brain
- glucose metabolism (how the brain produces energy)
The brain is actually one of the body’s most energy-hungry organs. Although it represents only around 2% of body weight, it uses roughly 20% of the body’s total energy supply.
When oestrogen levels fluctuate during the menopausal transition, the brain’s ability to efficiently use glucose for energy can temporarily change.
This can contribute to symptoms like:
- mental fatigue
- slower processing speed
- difficulty concentrating
Understanding this mechanism is incredibly reassuring for many women because it highlights that these changes have a biological explanation.
THE BRAIN–HORMONE–STRESS CONNECTION
Another key factor in menopause brain function is the relationship between hormones and the nervous system.
Oestrogen and progesterone influence how the body regulates cortisol, the primary stress hormone.
When hormone levels fluctuate, the stress response can become more sensitive.
This is why many women notice:
- increased anxiety
- emotional sensitivity
- feeling overwhelmed more easily
- disrupted sleep
Sleep disruption, in turn, can further affect cognitive performance.
So brain fog during menopause is often not caused by a single factor but by a combination of:
- hormonal shifts
- sleep changes
- nervous system stress
- energy metabolism changes
TIP OF THE WEEK: SUPPORTING BRAIN ENERGY
Brain fog, struggling to concentrate, forgetting words or losing your train of thought.
Brain fog, struggling to concentrate, forgetting words or losing your train of thought.
Many women worry something is seriously wrong when this happens. In reality, hormonal changes can temporarily influence how efficiently the brain produces and uses energy.
One simple way to support brain function during menopause is stabilising blood sugar levels.
When blood sugar rises and falls rapidly, the brain’s energy supply becomes less consistent which can worsen fatigue and cognitive symptoms.
A SIMPLE STRATEGY THAT HELPS
Try pairing protein with carbohydrates at meals.
Examples include:
- eggs with toast rather than toast alone
- Greek yoghurt with fruit
- chicken or beans added to salads
- nuts or seeds alongside a piece of fruit
Protein slows the release of glucose into the bloodstream, creating steadier energy for both the body and the brain.
Small shifts like this can make a noticeable difference over time.
UNDERSTANDING THE WHOLE MENOPAUSE PICTURE
Menopause can sometimes feel confusing and unpredictable.
But the more we understand the science behind what is happening in the body, the more empowered we become to support our health through this transition.
Symptoms like brain fog, sleep disruption, fatigue and mood changes are often connected to deeper physiological changes that deserve proper attention and support.
WHERE TO START
If you are experiencing symptoms such as brain fog, fatigue, sleep disruption or hormonal changes, many women begin by downloading my Menopause Guide: The 5 Hidden Reasons Women Struggle Through Perimenopause and Menopause.
Inside the guide you will also be invited to complete the Readiness & Symptom Snapshot, a short questionnaire designed to identify patterns in symptoms.
From there, women can choose to book a 15-minute Menopause Check-In to explore personalised support options.
From there, women can choose to book a 15-minute Menopause Check-In to explore personalised support options.
For women who want a deeper assessment, the Menopause MOT looks at sleep, hormones, stress, nutrition and lifestyle together to create a clear support plan.
And for those ready for structured support, I work with women through The Menopause Vitality Reset, a programme designed to restore energy, balance hormones and help women feel like themselves again.
