Early in the pandemic, I started experiencing brain fog in a way that really shook me. My mind felt cloudy. I wasn’t thinking as sharply as usual, and it felt like my brain was moving through mud.

And because it was the pandemic, my mind went straight to the place many of ours did: “What if I caught COVID?”

I was worried. I tested. Negative. But the brain fog didn’t stop, so I went to my doctor.

Come to find out, it wasn’t COVID at all.  I was anemic… from donating blood.

Whew. Let that sink in.

All that time I was afraid I had caught something big and scary, when the real issue was something quiet and common that was draining my body and affecting my mind. And that experience is exactly why I tell women: don’t dismiss brain fog—and don’t assume the cause. Get curious. Get checked.

Brain fog isn’t always dramatic. It’s often subtle, but persistent—like:

• forgetting why you walked into a room (and just standing there blinking)
• struggling to find the right word
• feeling mentally “slow” or scattered
• trouble focusing, especially on tasks you used to do easily
• feeling overwhelmed faster than normal
• irritability because your brain feels overloaded

And here’s what’s important: brain fog is not a character flaw. It’s not laziness. It’s not “you slipping.” It’s often your body and brain saying: “Something needs attention.”

Let’s run through the usual suspects—because midlife symptoms don’t come from only one place.

1) Low iron / anemia
This was my situation, and it’s more common than many women realize. When your iron is low, oxygen delivery to your brain can be affected—so your mind feels foggy, tired, and off.

You may also notice:

• fatigue that doesn’t improve with rest
• feeling cold
• dizziness
• shortness of breath
• weakness or feeling “drained”
  
  

2) Thyroid issues
Your thyroid plays a huge role in energy, mood, weight, and mental clarity. And the symptoms can mimic menopause so closely that women assume it’s “the change” and keep suffering.

Possible clues:

• brain fog + fatigue
• hair thinning
• weight changes
• feeling anxious or down
• temperature sensitivity (hot or cold)
  
  

3) Sleep problems (including sleep apnea)
Midlife sleep can get raggedy—between hormonal shifts, stress, nighttime waking, and hot flashes.

But here’s the real talk: lack of quality sleep will absolutely create brain fog, even if everything else is fine.

Watch for:

• waking up tired even after 7–8 hours
• snoring
• waking up at 3–4 a.m. consistently
• daytime sleepiness
• headaches in the morning
  
  

4) Blood sugar swings
If you feel clear in the morning but crash after meals… or you get shaky, irritable, and foggy when you go too long without eating—blood sugar may be a factor.

Signs can include:

• energy crashes after carbs
• cravings
• “hangry” moods
• brain fog mid-afternoon
  
  

5) Vitamin deficiencies (B12 and Vitamin D especially)
Low B12 can affect cognition and energy. Low vitamin D can affect mood, immune health, and overall vitality. And many women are low and don’t know it.

6) Stress and burnout
Sometimes the fog isn’t from hormones—it’s from being in survival mode for too long.

Chronic stress keeps your nervous system on high alert. Your brain gets less patient, less sharp, and more easily overwhelmed. You’re not weak—you’re overloaded.

7) Medication side effects
Even common medications can affect memory, alertness, and mental sharpness. If brain fog started after a new medication (or dose change), it’s worth reviewing with your doctor.

While you’re getting clarity, try this for the next 7 days:

1) Water before coffee
Dehydration makes fog worse. Start your day with a full glass of water.

2) Protein at your first meal
Protein supports stable blood sugar and steady energy—two keys for clarity.

3) 10 minutes of stillness daily
Prayer, quiet breathing, a short walk without your phone—give your nervous system a reset. Your brain needs room to exhale.

Small changes. Big impact.

When to get checked (don’t ignore these)

If brain fog is new, worsening, or disrupting your daily life, you deserve more than a shrug. And if it’s sudden and paired with symptoms like confusion, weakness, slurred speech, chest pain, or severe headache—get medical help right away.

Let me say this gently but clearly: Listening to your body is not fear—it’s stewardship.

God gave you a mind worth protecting. And if your mind feels cloudy, that isn’t a cue to shame yourself. It’s a cue to slow down, pay attention, and get wisdom.

God is not the author of confusion… and I also believe He’s not asking you to ignore the signals your body is sending.

Because sis… you are not meant to live cloudy.

Clarity is possible in this season—and you don’t have to figure it out alone.

With you,

Dr. Janice R. Love