Where Did That Word Go? Understanding Menopause Brain Fog

You walk into a room and forget why you're there. You know exactly what you want to say in a meeting – but the word simply won't come. And someone's name you've known for years? Completely gone.

If this sounds familiar, welcome to one of the more frustrating parts of peri-menopause and menopause: brain fog.

I suffered this for a number of years - over the months the frustration and anxiety compounded and I dreaded every meeting I went into.

What actually is menopause brain fog?

Brain fog isn't a medical diagnosis. It's a term women often use to describe changes in things like concentration, memory, word recall and the ability to juggle several things at once.

You might find that:

• you struggle to find the right word

• you forget why you walked into a room

• you lose your train of thought mid-sentence

• concentrating in a busy meeting takes more effort

• multitasking suddenly feels much harder

• you need to write things down that you previously remembered easily.

Research suggests that some women experience changes in memory and attention during the menopause transition. And it's not necessarily the hormonal changes alone.

Sleep, stress and hot flushes can all add to the problem.

If you're waking several times a night because you're too hot, you're hardly going to be operating at your sharpest the following morning.

But what about work?

This is where brain fog can really knock your confidence.

Perhaps you've spent 20 or 30 years building your career and you're very good at what you do. Then suddenly you're searching for a word in a presentation or forgetting a detail that you'd normally have at your fingertips.

It's easy to think: “What's happening to me?”

But a temporary lapse in recall doesn't mean you've suddenly become less capable.

You still have the knowledge, experience and judgement you've built over your career.

Sometimes you just need to make life a little easier for your brain.

That might mean taking notes in meetings, asking for important instructions in writing, using reminders and checklists, protecting some uninterrupted time for focused work or simply giving yourself a few more seconds to find the word rather than panicking when it doesn't immediately appear.

Whilst you don't have to tell everyone your medical history.

If you do want to explain it to your manager, keep it simple: explain what you're experiencing, how it affects your work and what would help.

For example:

“I've noticed some occasional concentration and word-recall issues during the menopause transition. My knowledge and ability haven't changed, but having key actions confirmed in writing would help me make sure I don't miss anything.”

That's not making excuses. It's finding a practical solution and every employer should be listening to your concerns and proactive in making reasonable adjustments to support you.

Don't forget the basics

There's no magic brain-fog cure, but the boring basics really do matter.

• Move regularly. Exercise supports physical and mental health and gives you a break from prolonged sitting and screen time.

• Strength train. Maintaining muscle and physical capability is important as we move through midlife.

• Prioritise sleep. Easier said than done if you're dealing with night sweats, but improving sleep can make a significant difference to how you feel the following day.

• Eat regularly and sensibly. Your brain needs energy and nutrients to function well – extreme dieting isn't the answer.

• Manage your stress load. When you're already mentally overloaded, another demand on your attention can be the thing that tips you over.

• And remember that brain fog isn't something you simply have to put up with indefinitely.

If your memory or concentration problems are new, getting significantly worse, affecting your ability to function safely or are accompanied by other worrying symptoms, speak to your GP. There can be other causes of cognitive symptoms that are worth investigating.

You're not losing your edge

Midlife can bring plenty of changes – some welcome, some less so.

But brain fog doesn't mean you're becoming less intelligent, less capable or less valuable at work. You're still you.

You may just need to understand what your body and brain are asking for now, making a few adjustments rather than expecting yourself to function exactly as you used to.

That's a big part of what we work on in my Midlife Fit Programme.

It's not about chasing your younger self or trying to “fix” menopause.

It's about building strength, fitness, energy and confidence for the woman you are now – while making sustainable changes to exercise, nutrition, recovery and lifestyle.

Because getting older shouldn't mean losing your edge. It should mean learning how to work with your changing body.