Understanding Brain Fog: A Personal Perspective

Last week, I made a somewhat nervous post on LinkedIn about my struggles with brain fog at work. Honestly, I had no idea it would resonate so widely.

The response has been massive, with hundreds of thousands viewing it. Strangers even approach me on the street to discuss their own experiences.

It’s been overwhelming to receive so many messages of support. While I usually focus on technology news, I felt compelled to address this topic due to the strong reaction.

“Brain fog” isn’t a clinical term, but I think most people can relate. You know the feeling when you forget a common word, or lose your train of thought mid-sentence? It’s frustrating and, well, a bit embarrassing.

Where was I again? Right—at 40-something, this has coincided with my perimenopause phase, the time when hormonal changes really kick in. Of course, brain fog can also be indicative of other neurological issues.

If you’re in a job that requires public speaking, it can be particularly alarming. I’ve heard from various professionals—teachers, workshop leaders, and journalists—who face similar challenges. It often strikes while chatting, which can be just as exasperating.

My recent post was inspired by a live report I did on BBC News at Ten. With a breaking story right before airtime and a long day behind me, I felt the fog creeping in.

My plan was to explain a website outage using specific technical language. However, the phrase just wouldn’t come to me. It was critical, and without it, I worried I’d struggle to make my points.

As I reported live from Glasgow, I realized that unlike many of my peers, I don’t use autocue. So, I made a last-minute decision to jot down notes with the crucial phrase.

At that moment, it felt like a defeat. I’ve been trained to avoid notes unless absolutely necessary, and I pride myself on my memory.

Public speaking typically discourages note usage. Even for TED talks, memorization is key. Holding that piece of paper in front of the camera felt daunting.

Statistics show about 10% of women consider leaving their jobs due to menopause symptoms, according to the Fawcett Society. A study by Royal London found that half of women experiencing menopause have thought about stepping away from work. I’m determined not to join that statistic, so I chose to use my notes.

Surprisingly, some viewers praised my notes, thinking they added authority, like I was in the midst of breaking news. Others suggested I use a digital device instead—I worried fumbling with a screen might worsen the situation.

“Let’s start a movement: Hold your notes,” proposed Elisheva Marcus from Earlybird. And that’s how the hashtag #holdthenotes came to life.

A menopause specialist, Dr. Louise Newson, raised an interesting point—have I checked my testosterone levels? Although often seen as a male hormone, it plays a vital role in both men and women, and declining levels can lead to symptoms like brain fog.

She mentioned that many people worry they might have dementia when they experience brain fog. I remember my own relief when I learned my low hormone levels were the root of my struggles.

Research indicates testosterone can enhance brain function, but most studies focus primarily on its effects on libido. Routine Hormone Replacement Therapy (HRT) usually combines estrogen and progesterone, but testosterone isn’t typically included unless specifically prescribed.

There’s a growing market for menopause supplements aimed at alleviating symptoms. Estimates suggest it’s worth billions, with women spending an average of £147 annually on these products, according to a NutraIngredients survey.

“They may provide some relief,” Dr. Newson said. “I do yoga daily which helps clear my mind, but a hormone deficiency can’t just be resolved through diet or exercise.”

Dr. Joshua Chen, part of a research group at Harvard Medical School, is exploring how red light frequencies can enhance brain function. He describes a device his company, Niraxx, has developed, called a neuro espresso—essentially a headband that you wear for about 20 minutes daily to stimulate focus. It sounds intriguing, though admittedly unconventional.

Angela Marsh, a menopause coach, shared how many of her clients describe brain fog as living life in a “soft focus.” She feels this issue doesn’t get the serious attention it deserves. Many women feel unsettled, thinking something is wrong with them when there’s a biological basis for their feelings.

As for me, I’ve set up a blood test to check my hormone levels. I’m also going to try that red-light therapy, and I suspect I may find myself holding notes a bit more often.