ADHD and Perimenopause: Why It’s Not All in Your Head

Perimenopause can feel like a rollercoaster at the best of times — one minute you’re on top of the world, and the next you’re wondering why you walked into the kitchen (again). If you’re someone with ADHD, this hormonal shift can make things feel even more overwhelming.

Why Does Perimenopause Affect ADHD Symptoms?

During perimenopause, your estrogen levels start to fluctuate — and estrogen is a big deal for brain health. It helps regulate dopamine, the neurotransmitter that plays a key role in focus, motivation, and mood. For women with ADHD, who already have lower dopamine activity, this drop in estrogen can hit hard.

You might notice:

• Brain fog that feels like your thoughts are swimming through treacle
• Mood swings or heightened anxiety
• Struggling more than usual with focus, forgetfulness, or staying on top of tasks
• Feeling overwhelmed or emotionally ‘on edge’

Sound familiar? If so, you’re not alone. Many women describe feeling like they’ve “lost themselves” during this stage — and it’s frustrating, exhausting, and confusing.

What Can Help?

The good news? There’s plenty you can do to feel more like yourself again:

Nutrition First: Foods that support your brain and hormone balance can make a huge difference. Think omega-3s from oily fish or flaxseeds, plenty of colorful veg for antioxidants, and magnesium-rich foods like leafy greens to calm your nervous system.

Stress Support: Your adrenal glands work overtime during perimenopause, stepping in to produce some hormones as your ovaries slow down. Managing stress with mindfulness, yoga, or even just regular deep breathing can really help reduce that overwhelmed feeling.

Balance Your Blood Sugar: Blood sugar crashes can mimic ADHD symptoms — shakiness, irritability, and brain fog. Eating protein with every meal and avoiding sugar spikes can help stabilize your energy and focus.

Prioritize Rest: Sleep can feel elusive in perimenopause, but good rest is vital for focus and emotional balance. Try creating a calming bedtime routine and limiting screens before bed.

Consider Hormone Support: Hormone Replacement Therapy (HRT) may help stabilize estrogen levels and reduce ADHD symptom flare-ups. It’s worth having an honest chat with your GP about your options.

You’re Not Broken — and You’re Not Alone

If you’ve been feeling out of sorts lately, please know it’s not all in your head — and you’re absolutely not failing. Perimenopause is a huge shift for your body, and with the right support, you can feel calmer, clearer, and more in control again.

If you’d like tailored support to help you feel more like you, let’s chat. Together, we can find simple steps that fit into your life — no overwhelm, no fads, just compassionate advice to help you thrive. Book your free health discovery call here.