Am I perimenopausal or neurodivergent?
If you feel like your once-reliable brain has suddenly “gone offline,” you are not alone.
Women in their late 30s and 40s are often struggling with a sudden, overwhelming sense of chaos and anxiety…… forgetting words mid-sentence, and waves of apprehension from things that never bothered them before.
The question I’m hearing more often than ever is: “Is this brain fog and anxiety perimenopause, or might I be neurodivergent?”
The answer can be both.
The great overlap: why symptoms look identical
Oestrogen plays a large role in perimenopause and neurodivergence (like ADHD or ASD).
Oestrogen isn’t just for reproduction; it’s a key player in brain health. It regulates dopamine (our motivation and focus) and serotonin (our mood stabiliser). During perimenopause, when oestrogen begins its unpredictable rollercoaster, your brain’s chemistry changes, and varies from one day to the next.
- Brain fog: lower levels of oestrogen result in lower dopamine, mirroring the executive function struggles of ADHD (forgetfulness, poor concentration, and difficulty planning).
- Sensory overload: perimenopause can “turn up the volume” on the world. Lights seem brighter, and background noise becomes unbearable (core sensory traits for autistic people that often intensify during hormonal shifts).
- Emotional regulation: hormonal irritability felt by many women can feel exactly like the emotional dysregulation common in neurodivergence.
The “Tipping Point” phenomenon
Many women have spent decades “masking” – using immense mental energy to fit in with “normal” behaviour. When perimenopause hits, mental resilience can disappear. The hormonal decline can make existing coping strategies more difficult, understandably, leading many to question if they are neurodivergent, and a possible diagnosis in their 40s or 50s.
A nutritionist’s approach: feeding your brain
Whether you are navigating new neurodivergent traits, perimenopause, or both, how you fuel your body can significantly calm your brain.
- Fibre
Not the most exciting concept, but it’s likely to make the greatest difference. Fibre (think plant sources; nuts, seeds, fruit, veg, herbs, spices, legumes) feeds good bacteria in the estrobolome, and in return, the good bacteria detach oestrogen which was destined to exit the body, to have another go around the body, helping to raise oestrogen levels (reduce perimenopause symptoms).
- Prioritise protein for neurotransmitters
Your brain needs amino acids from protein to build dopamine and serotonin. Aim for 1.0 to 1.2g of protein per kg of body weight daily.
- Try: Greek yoghurt, eggs, lean meats, or lentils at every meal.
- Embrace anti-inflammatory fats
Omega-3 fatty acids are critical for brain cell communication and reducing inflammation that can worsen brain fog and joint pain.
- Try: Three servings of oily fish (salmon, mackerel, sardines) a week or high-quality algae oil. If you’re taking medication, check with your Doctor before you take supplements
- Stabilise blood sugar
Blood sugar spikes trigger greater levels/more frequent cortisol (the stress hormone), which can exacerbate anxiety and sensory overwhelm.
- Try: Swapping “white” carbs for complex ones like quinoa, brown rice, or sweet potatoes, or eating either protein, fibre or fat before carbohydrates.
- Magnesium: the relaxing mineral
Magnesium supports the nervous system, helps with sleep, and can take the edge off irritability.
- Try: eating pumpkin seeds, dark leafy greens, or soaking in an Epsom salt bath before bed.
The path forward
If you suspect you’re at this intersection, start by tracking symptoms and your cycle. This information is invaluable for your Doctor to help untangle whether you need hormone support (there are many options, you’re not limited to HRT), a neurodivergent assessment, lifestyle suggestions, or a combination of all.
You aren’t “losing your sparkle”, your brain is simply asking for a new kind of support.
If you’d like to find out more about how nutrition can support perimenopause, you can find information about Menopause; The Nutritional Roadmap here, or nutrition and neurodivergence in Nourishing Neurodiversity here.
