Do you ever feel like your mood has a mind of its own? One minute you’re fine, and the next you’re snapping at someone or on the verge of tears for no clear reason?
Or maybe you’ve noticed something else: your mind feels fuzzy. You lose your train of thought mid-sentence, forget names, or reread the same paragraph three times.
If you’re in your 40s or beyond, and this sounds familiar—you are not alone. These changes are common during the hormonal transition of perimenopause, and they can have a big impact on your emotional and mental well-being.
The Hormonal Shifts Behind the Mood (and Mind) Changes
Starting in your late 30s to early 40s, your body begins a transition toward menopause. This is perimenopause, which can last for several years. During this time, your reproductive hormones—especially estrogen and progesterone—begin to fluctuate.
These hormones don’t just regulate your cycle—they have a powerful influence on your brain chemistry and nervous system.
Here’s how:
- Estrogen helps increase serotonin and dopamine, your feel-good brain chemicals. It also plays a role in memory, focus, and cognitive sharpness.
- Progesterone has a calming, anti-anxiety effect and supports sleep.
- As both hormones decline or swing unpredictably, you may experience:
- Mood swings
- Increased anxiety or irritability
- Low motivation
- Sleep disturbances
- Brain fog
- Difficulty concentrating
And if you’re also juggling work, family, caregiving, or other life stressors? Your stress hormone cortisol may be running the show—adding fuel to the fire.
Let’s Talk About Brain Fog
“Brain fog” is one of the most common complaints I hear from women in their 40s in my functional medicine and health coaching practice. It’s not a medical diagnosis, but it’s a very real experience.
You might notice:
- Forgetting why you walked into a room
- Struggling to find the right words
- Trouble focusing or completing tasks
- Mental fatigue or a “spaced out” feeling
This happens because estrogen supports neurotransmitters, blood flow to the brain, and the brain’s ability to use glucose efficiently. When estrogen dips, your mental clarity can too.
Poor sleep, blood sugar fluctuations, and chronic stress can all make brain fog worse.
What You Can Do To Feel Better
The good news? You’re not powerless. There are steps you can take to feel more emotionally balanced and mentally sharp.
Balance Blood Sugar
Blood sugar ups and downs can lead to mood swings and foggy thinking. Focus on meals that include
- Protein
- Healthy fats
- Fiber-rich carbs like veggies
Avoid skipping meals or relying on caffeine and sugar to get through the day—it can backfire on you!
Prioritize Quality Sleep
Sleep is when your brain and hormones recover. Aim for 7–8 hours a night. Wind down with a screen-free routine, a calming herbal tea, or magnesium-rich foods.
Manage Stress Daily
Stress hormones like cortisol can worsen brain fog and mood swings. Incorporate gentle, consistent stress relief:
- Deep breathing
- Walking outside
- Journaling or meditation
- Saying no when needed
Support Detox and Gut Health
Estrogen is processed through the liver and gut. Eat cruciferous veggies (like broccoli and cauliflower), drink plenty of water, and support healthy digestion.
Consider Targeted Supplements
Adaptogens (herbs that can help your body adapt to stress), magnesium glycinate, omega-3s, and B vitamins can help regulate mood and reduce brain fog—but it’s best to personalize your approach, especially with adaptogens.
Get Functional Testing
Hormone testing can help identify whether your symptoms are due to low estrogen, low progesterone, adrenal issues, blood sugar, thyroid, or something else. Functional testing gives you the roadmap your body needs, and can help target supplements to you.
💛 You’re Not “Losing It”—You’re Changing
Perimenopause isn’t something to fear—it’s something to understand. These changes are normal, but they don’t have to feel awful. If your mood feels unpredictable or your mind feels foggy, don’t dismiss it or chalk it up to “just getting older.” Mood shifts in your 40’s are common, but they are not something you just have to live with.
You can feel like yourself again—with the right support.
If you’re ready to explore what’s really going on with your hormones, I’d love to guide you. Book a Free Healthy Hormone Call HERE
And if you want to have less stress in your life, here’s my free Guide on “The Stress Free Blueprint: 5 Steps to Lasting Bliss”, click HERE to download your copy.