Brain Fog: When Your Brain Feels Like a Bowl of Mashed Potatoes

Ever walked into a room and completely forgotten why? Or stared at someone you know well while your brain plays the "what’s their name again?" game?

Welcome to the weird and frustrating world of brain fog.

It’s that fuzzy, cotton-wool feeling where your brain is technically online… but running on dial-up. And while it might be common, especially for women in our 40s and 50s, it’s not something you have to just put up with.

Let’s take a look at what brain fog really is, what causes it, and, most importantly, what you can do to lift the haze and feel sharp again.

So What Is Brain Fog?

Brain fog isn’t a medical diagnosis—it’s more of a “catch-all” term for that sluggish, spaced-out, where-the-heck-did-my-brain-go feeling.

It might look like:

• Forgetting why you walked into a room or to pick the kids up from school

• Trouble focusing or concentrating on one task for more than 43 seconds

• Struggling to find that word that's right on the tip of your tongue (starts with a "B"... or maybe an "M"?)

• Constantly misplacing your phone… while holding it

• A general sense of thinking through molasses

• Zoning out or feeling spacey and confused, or just mentally slow

• Low motivation and mental energy

• A cloudy of heavy head

It’s like trying to think through cotton wool—or operating on a 30-second delay. While it might seem harmless, persistent brain fog can interfere with your work, relationships, and overall quality of life.

Common Causes of Brain Fog

Let’s be real—there’s usually more than one culprit. Brain fog is like the group project of symptoms where lots of things are not pulling their weight.

Lack of Sleep or sleep deprivation is like taking your brain’s batteries out and hoping for the best. Your neurons start misfiring, memory tanks, and everything takes twice as long—if you remember to do it at all.

Chronic stress = survival mode. Your brain’s too busy planning your imaginary escape from that metaphorical bear to bother with things like remembering your PIN or where you parked the car.

Plus what we eat matters - Nutrient deficiencies & poor diet like low iron, B12, vitamin D, magnesium, omega-3's. These are all essential for your brain to function like a well-oiled machine (or at least a slightly less creaky one). Add in too much sugar, coffee, or “kids leftovers” and you've got the perfect storm.

Certain meds (hello, antihistamines and sedatives), and medical conditions can do it too  (thyroid issues, depression, long COVID and more can all contribute). If it feels like your brain’s been away on a holiday without you, it’s worth looking deeper.

Then there is Hormonal Havoc.  Hello perimenopause.  The brain fog queen.

If you’re over 40 and feeling like your brain has left the chat—you’re not alone. Studies show two-thirds of women experience changes in memory and mental clarity during perimenopause and menopause. It’s not just you being forgetful. Your hormones have clearly gone rogue.

As oestrogen, progesterone, and testosterone start to rollercoaster, so does your ability to remember what day it is or why you opened the fridge. Perimenopause: The Brain Fog Queen

Here’s what’s happening:

• Less Oestrogen plays a crucial role in brain health. It promotes neuron growth, protects against oxidative stress, and supports verbal memory and processing speed. As oestrogen declines, many women notice issues with word recall, mental clarity, and even confidence.

• Less Progesterone influences sleep and mood, both of which affect brain function.

• Less Testosterone, though lower in women, supports cognitive performance too—and levels also decline during menopause.

These hormonal shifts don’t just affect your period—they impact your brain. Then add life stressors: work, family, grown-up kids, ageing parents, and the odd existential crisis. Yep, brain overload.

What You Can Do (Besides Cry or Buy More Sticky Notes)

Now for the good news: brain fog is not a forever thing. You can clear the haze and feel more like yourself again.

It may be unsexy but getting better sleep is essential.  Aim for 7–8 hours. No screens in bed. Try a magnesium supplement or herbal tea instead of scrolling doom-filled headlines at midnight.

Drink More Water - yes you’ll need to pee more. But even mild dehydration can short-circuit your brain. Top up regularly—your neurons will thank you.

Eat for Your Brain

• Healthy fats (omega-3s from fish, flaxseed, avocado)

• Choline-rich foods (eggs, salmon, cauliflower)

• Antioxidants (berries, beetroot, dark chocolate—yes, you read that right)

Avoid:

• Sugary, ultra-processed foods

• Excess alcohol (yes, that one night you can’t remember is the point)

Move That Body - Exercise boosts blood flow to the brain, grows new neural connections, and clears the mental cobwebs. Bonus: it helps with sleep and mood too.

Consider Herbs & Supplements. Just check in with someone who knows their stuff (like me).

Learn Something New - Keep your brain curious—read, paint, play Wordle, learn the ukulele. Keep those synapses snappy.

Brain fog is common, but it’s not “just part of getting older” or something you have to push through forever. Whether it’s hormonal, stress-related, nutritional, or just the chaos of life—it’s your body waving a little flag saying, Hey, I need a bit of TLC here.

So be kind to your brain. Feed it. Move it. Rest it. Stimulate it. And if you need help getting the fog to lift, I’m just a click away.

Book in for a naturopathic consultation and let’s get your clarity (and your memory) back on track.