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Free test · 2 minutes · 6 cognitive domains

Perimenopause Brain Fog Test

Lost the word again? Walked into a room with no idea why? Score your symptoms across the 6 cognitive domains menopause hits hardest — and find out what helps.

In the last month, how often did this happen?

0 = never · 1 = sometimes · 2 = often · 3 = daily

  • Word-finding — losing words mid-sentence

  • Working memory — walking into a room and forgetting why

  • Focus — can't sustain attention on one task

  • Multitasking — what used to be easy now feels overwhelming

  • Name recall — blanking on familiar names

  • Decision fatigue — small choices feel exhausting

Lifestyle context

Brain fog score

0/ 18

Minimal

Below the typical perimenopause-fog threshold. If symptoms are still bothering you, look for triggers like new meds or thyroid.

Most likely driver

Mixed picture. Track for 8 weeks alongside your cycle and sleep to find the dominant driver.

Educational, not a diagnosis. New rapid cognitive decline always deserves a GP review.

6 evidence-based fixes

  1. 1. Protect deep sleep. Brain fog is a sleep-debt problem dressed up as a hormone problem. Aim for 7–9 hours and treat hot-flush wake-ups as a priority.
  2. 2. Cut alcohol to under 3 drinks per week. Single biggest lever for women who drink most nights.
  3. 3. Strength train 2–3x per week. Outperforms cardio for cognition in midlife women.
  4. 4. Eat protein at every meal. Stable glucose = stable focus. 30 g per meal is the target.
  5. 5. Omega-3, 2 g EPA+DHA daily. Modest but consistent benefit on processing speed.
  6. 6. Discuss HRT. Estrogen has direct neuroprotective effects on the hippocampus and prefrontal cortex.

Is it dementia?

Almost always no. Perimenopause fog is patchy, fluctuates with the cycle, and improves with sleep and rest. Dementia is progressive, doesn't fluctuate, and family or partners notice it more than you do. If a partner is genuinely concerned about decline, get a baseline cognitive assessment — it's reassuring almost every time.

Get your sharp brain back.

Lila helps you build the sleep, protein and movement habits that lift the fog.

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