The emotional impact of brain fog on daily interactions

At Menonet, we’ve talked before about just how debilitating brain fog can feel for many women. It’s that frustrating moment when words sit right on the tip of your tongue, or when you forget what you were about to say mid-sentence. Beyond the embarrassment, brain fog can leave women feeling anxious, disconnected, and far from their usual confident selves.

Brain fog describes a mix of cognitive symptoms — forgetfulness, poor concentration, confusion, and a sense of mental cloudiness. It’s especially common during perimenopause, the transitional phase leading up to menopause when hormonal fluctuations are at their peak. Changes in oestrogen and testosterone — both vital for cognitive function — play a major role. Oestrogen supports memory, focus, and mental clarity, while testosterone helps maintain overall brain health. As these hormone levels rise and fall unpredictably, they can trigger the foggy thinking and forgetfulness that so many women recognise.

But why does it feel worse in the run-up to Christmas? The answer often lies in the pressure women place on themselves to make everything perfect — the planning, shopping, hosting, and emotional labour of keeping everyone happy. The festive season adds extra stress, lack of sleep, and constant multitasking — all of which can magnify cognitive symptoms.

Understanding the science behind brain fog, and acknowledging the extra strain the holidays bring, helps take away the shame. You’re not “losing it” — your body and brain are simply asking for rest and balance.

Expert insights and research evidence on cognitive changes in perimenopause

Research from the UK and across Europe confirms that falling and fluctuating levels of hormones such as oestrogen and progesterone play a significant role in these cognitive changes. For example, a detailed review highlights that oestrogen helps support memory and processing speed, and that declines in oestrogen are linked to reductions in verbal memory and attention during perimenopause.  The cognitive symptoms appear to be more than just “in your head” — they reflect real physiological shifts in how the brain is working.

Add into this mix the demands of the festive season — long to-do lists, hosting responsibilities, energetic social engagements, disrupted routines, less sleep, increased stress and higher expectations — and you have a perfect storm. One UK study reported that two in three Britons feel the holidays pose challenges to their health and well-being; women in particular carry the greater burden of preparatory tasks, which raises stress levels. Similarly, in a more recent North American survey, 79% of respondents said they neglect their own health during the holidays because they focus on creating a perfect experience for others.

When cognitive symptoms from perimenopause are already in play — slower thinking, word-finding difficulties, fatigue of mind — layering extra holiday festive stress, disrupted sleep and increased “mental load” tasks (like organising guests, meals, social calendars) means the brain fog can feel far more pronounced, more frustrating, and more isolating. Recognising this intersection — between the hormonal transition of perimenopause and the heightened demands of the holiday season — is key. It helps women understand that the fog-laden moments are not simply “bad days” or signs of age, but a real interplay of body + brain + environment.

5 practical tips to combat brain fog and boost cognitive function during the holiday season

Addressing brain fog during perimenopause requires a multifaceted approach that incorporates lifestyle adjustments, dietary changes, mental exercises, and relaxation techniques. These strategies not only help improve cognitive clarity but also promote overall well-being. Here are five practical tips to consider:

1. Prioritise healthy nutrition: A balanced diet rich in antioxidants, omega-3 fatty acids, and essential vitamins plays a vital role in brain health. Incorporate foods such as fatty fish, leafy greens, berries, and nuts into your meals.  See our fish recipe here. Reducing processed foods and sugars can also stabilise energy levels, further decreasing the likelihood of experiencing brain fog.

2. Stay physically active: Regular physical activity enhances blood flow to the brain, promoting cognitive function and mental clarity. Aim for at least 150 minutes of moderate exercise per week. Activities such as walking, swimming, or yoga can significantly improve mood and cognitive performance while also providing a healthy outlet for stress relief.

3. Engage in mental exercises: Challenge your brain through puzzles, reading, or learning a new skill. Mental exercises stimulate neural pathways and can enhance cognitive function over time. Consistent engagement in such activities not only combats brain fog but also boosts confidence in social situations.

4. Practice relaxation techniques: Incorporating mindfulness practices like meditation or deep breathing exercises can be highly beneficial in managing stress and enhancing focus.  You can also listen to a podcast - we have a few in our library Taking time each day to engage in these activities fosters a sense of calm, facilitating improved cognitive clarity. Visit our post on mediation here.

5. Seek professional advice: If brain fog persists despite implementing lifestyle changes, consult a GP or healthcare provider. They can offer tailored support and suggest options that may help alleviate symptoms, ensuring you have access to the resources needed for effective management.

These strategies, when implemented thoughtfully, can empower women to combat brain fog during perimenopause. Emphasising self-compassion throughout this process is essential, as well as being open to seeking professional guidance when necessary.