"Brain fog": I forget words and lose my train of thought — what's wrong with me?

You walk into a room and can't remember why. A friend's name is "on the tip of your tongue". A thought slips away mid-sentence. Many women in the transition are frightened: "Is my memory starting to fail?" Let's look at this calmly.

It is real — and it passes

Oestrogen nourishes the brain: the areas responsible for memory and speech, and the way the brain gets its energy. So "fog" in the transition is not imaginary. Most often it affects finding words, speed, and remembering what you hear.

But here is what is important to know:

• according to large studies, this fog is mild and usually passes after menopause;
• it is not the start of a memory disease — such diseases are very rare at this age;
• the feeling of fog is usually stronger than what tests show.

What makes the fog worse

Anxiety and mood. The very thought "Am I losing my mind?" worsens concentration — and the circle closes. Fog often comes from anxiety rather than from a "weak memory".

Lack of sleep. Broken nights hit attention harder than it seems.

Overload. Ten things at once — and the brain loses the thread. One task at a time is a simple technique that works.

What is worth checking

Not everything should be put down to menopause. With these signs — see a doctor to get checked:

• Thyroid — feeling cold, constipation, a slow pulse → TSH.
• Vitamin B12 — numbness or tingling in the hands and feet; the risk is higher with metformin, heartburn medication and a vegan diet.
• Iron stores — if your periods are heavy → ferritin.
• Breathing during sleep — sleep is unrefreshing, you snore.
• Medication. Some "sleep" antihistamines, sleeping pills and remedies for frequent urges to urinate dull memory and attention. Don't stop them yourself — discuss an alternative with your doctor.
• Hearing. Hearing loss is a notable factor for the brain, and it can be addressed.

What helps the brain

Movement. The strongest lever: both walking and strength training improve attention and the ability to keep several tasks in mind.

Sleep. Start with it — fog more often comes from lack of sleep.

Food. A Mediterranean style, oily fish (actual fish, not capsules), eggs, berries.

Heart and blood vessels. Blood pressure, sugar, waist — what is good for the heart is good for the brain. Less alcohol.

People and new things. Social and mental activity support the brain.

What about "memory" supplements?

Ready-made "memory" supplements have shown no benefit — neither ginkgo nor trendy "nootropics". Creatine gives a small improvement in memory in studies — most noticeably with lack of sleep and in people over 65; for women in peri- and postmenopause there is one first small study in which reaction time became faster, but the result has not yet been repeated. With kidney disease — only after talking to a doctor.

When to see a doctor without delay

This is no longer ordinary fog if:

• everyday things become hard to manage — money, medication, finding your way in familiar places;
• people close to you notice the decline more than you do;
• it gets worse month after month, with no "good days";
• you repeat the same question without noticing, or mix up the meaning of words.

What to try this week

• Get up at the same time all seven days — sleep first.
• Two strength sessions of 30–40 minutes on different days.
• One task at a time: important things one by one, without switching.

This is general information, not a prescription. Tests and treatment are chosen by a doctor.