Brain Fog, Mood Swings & Menopause: How to Stay Sharp, Strong & Centred
Menopause Isn’t Just Hormonal. It’s Neurological.
Forget the clichés about hot flushes and mood swings. For many women, one of the most frustrating and under-discussed symptoms of menopause is what happens between the ears: memory lapses, poor concentration, and that overwhelming “brain fog.”
At Poseidon Performance, we work with women navigating the physical and cognitive shifts of midlife. Our approach goes beyond hormones — addressing strength, mobility, and brain health together. Because the mind and body don’t function in isolation.
Here’s what’s really going on — and what you can do to stay sharp, strong, and confident during this transition.
What Causes Brain Fog During Menopause?
Oestrogen is neuroprotective. It supports neurotransmitters like serotonin, dopamine, and acetylcholine, all essential for memory, focus, and mood regulation.
During perimenopause and menopause, as oestrogen levels decline, the brain has to relearn how to regulate itself without it.
This shift can impact:
• Verbal memory
• Processing speed
• Concentration and focus
• Sleep quality (which in turn worsens cognition)
The result? Feeling forgetful, slower, or like you’ve lost your edge.
The Myth of Decline — And What the Science Really Says
Yes, there’s a transition. But no, it’s not the start of inevitable decline.
Research shows that brain function improves post-menopause, once the brain has adapted to the new hormonal baseline. What matters is what you do during this shift — how you train, how you recover, and what you fuel yourself with.
5 Evidence-Based Ways to Protect Brain Health During Menopause
1. Lift Weights — Yes, Really
Strength training increases blood flow to the brain, reduces inflammation, and supports neurotransmitter health.
It’s also linked with better executive function and memory in women over 50.
At Poseidon, we don’t do fluff. We teach real, progressive resistance training tailored to your current level — whether you’re new to lifting or have experience.
2. Prioritise Omega-3s and Protein
• Omega-3 fatty acids (found in oily fish, flax, walnuts) support brain structure and reduce neuroinflammation.
• Protein provides amino acids like tyrosine and tryptophan that support dopamine and serotonin production.
Fuel your brain like you fuel your body.
3. Train Your Aerobic Capacity
Cardio isn’t just for heart health. It stimulates BDNF (brain-derived neurotrophic factor) — a molecule critical for learning, memory, and mood.
Even just 30 minutes of moderate aerobic activity, 3–5x a week, can make a difference.
4. Improve Sleep Hygiene
Poor sleep worsens every cognitive symptom of menopause. Oestrogen helps regulate REM sleep — so when levels drop, quality sleep often becomes harder.
We coach simple sleep strategies:
• Strength training earlier in the day
• Dimming lights at night
• Avoiding screens pre-bed
• Magnesium or glycine supplementation (as advised)
5. Reduce Chronic Stress
High cortisol levels shrink the hippocampus — the part of the brain responsible for memory and learning.
Our clients learn to manage stress through:
• Strength-based movement
• Guided breathing
• Recovery planning
• Structure and accountability
What We See at Poseidon
We work with women in their 50s, 60s, and beyond who tell us:
“I feel like I’ve lost my mental edge.”
“I used to multitask effortlessly — now I can’t remember why I walked into a room.”
“I’m tired of being tired.”
The good news? It’s not permanent.
Your brain can adapt — and we’ll show you how.
You’re Not Broken. You’re Rebuilding.
Menopause isn’t the end of performance. It’s the start of training differently — smarter, more holistically, and with real purpose.
If you’re ready to:
Get stronger
Feel clearer
Train without guesswork
Work with coaches who understand your physiology…
Then we’re here to help.
Book Your Initial Assessment
We don’t do generic plans. Every client starts with a 1-on-1 assessment and bespoke programme design — whether it’s for brain fog, joint pain, or rebuilding strength.
👉 Book Now
Or message us directly.
