Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
In today’s newsletter I am discussing Menopausal Brain Fog and a question that may be in the back of your mind if you struggle with Brain Fog is…. Dementia.
Brain Fog in Menopause
Let’s talk about something so many women mention—but often feel alone in: brain fog during perimenopause and menopause.
What is Brain Fog?
Brain fog isn’t a medical diagnosis, but it’s a very real experience. Many women describe it as feeling forgetful, distracted, easily overwhelmed, or just “not as sharp” as usual. You might notice:
- Struggling to remember words or names
- Losing your train of thought mid-sentence
- Feeling mentally sluggish or slow to process information
- Difficulty concentrating or multi-tasking
Why Do We Get It?
Brain fog during menopause is largely down to hormonal shifts, especially oestrogen and progesterone, which play a role in brain function, memory, and mood. Other factors can make symptoms worse, including:
- Poor sleep (night sweats, insomnia)
- Increased stress
- Low mood or anxiety
- Blood sugar fluctuations
- Busy, demanding lifestyles (sound familiar?)
Can You Improve It?
The good news—yes, brain fog can be managed and improved. Here are some simple, science-backed strategies:
- Prioritise Sleep: Aim for consistent bedtime routines, keep your room cool, and try relaxation techniques before bed.
- Move Your Body: Regular exercise, even short walks, increases blood flow to the brain and can help clear the mental cobwebs.
- Eat to Nourish: Balanced meals with plenty of fibre, protein, healthy fats, and colourful veg can help regulate energy and mood.
- Manage Stress: Breathwork, meditation, or even a few minutes of quiet each day can reduce cortisol levels and help with clarity.
- Routine & Lists: Keep a notepad handy, write things down, and set reminders—take the pressure off your memory.
- Stay Connected: Social interaction is proven to boost brain health and mood, even if it’s a quick chat with a friend.
You’re Not Alone
If you’re experiencing brain fog, know that it’s common, it’s not a sign of “losing it”, and with support and small changes, you can feel more like yourself again. If symptoms are severe or impact your daily life, do speak to your GP—there may be further support available, including HRT and tailored advice.
Is Brain Fog the Same as Dementia?
I had this conversation with a client yesterday.
Absolutely not. Brain fog and dementia are two very different things.
Brain fog refers to temporary issues with memory, focus, or mental clarity. During perimenopause and menopause, brain fog is very common—many women notice forgetfulness, word-finding difficulties, or trouble concentrating. This is usually caused by hormonal fluctuations, disrupted sleep, and the general pressures of daily life. Brain fog is reversible and tends to improve as hormones settle or with lifestyle changes and support.
Dementia, on the other hand, is a progressive medical condition marked by ongoing decline in memory, reasoning, and daily function. It’s usually due to underlying diseases such as Alzheimer’s or vascular dementia. Dementia is not a normal part of ageing or menopause.
Key differences:
| Brain Fog (Menopause) | Dementia |
| Temporary and reversible | Progressive and long-term |
| Linked to hormones, sleep, stress | Linked to disease processes |
| Improves with lifestyle or HRT | Needs medical diagnosis & management |
| You can still function independently | Gradual loss of daily independence |
When should you see your GP?
If you notice memory loss that worsens over time, affects daily living, or is accompanied by significant confusion or personality changes, do see your GP for assessment. But mild, temporary lapses—especially around menopause—are not dementia.
There is some new evidence emerging around GLP-1’s and dementia
There’s growing interest in GLP‑1 receptor agonists—like semaglutide (Ozempic/Wegovy) and liraglutide (Victoza/Saxenda)—and their potential role in reducing dementia risk and slowing cognitive decline.
Ongoing Phase III Trials
- Two major Phase III trials—Evoke and Evoke+—are testing semaglutide in early Alzheimer’s disease. Final results are expected in late 2025
Very interesting
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
This Week in Studio Live – My July Challenge
Workout with me daily online
I teach a full schedule of classes online on my own platform called Studiolive.club. You can Join me live or catch the replay of the daily classes and there is something for everyone. I’d love you to take a class with me, Class members join me from all over the world and you can do the class live or on catch up.
Try it for 4 weeks click here
Have a lovely week.
Lots of love,
Rachel x
Useful Links
Join my 5 Day Menofit™ Midsection meltdown Quick Programme CLICK here for details
My Women’s Wellness Facebook group click here
For my youtube Workouts click here
Do you used to love Aerobics? I am teaching a live 90’s/00’s Dance Aerobics masterclass in Nottingham on Saturday 12th July and I would LOVE to see you. It’s a fun class and meet up here are the details.
