Brain & Bone Health in Perimenopause: Clear Mind, Strong Body

I’ve definitely had moments where I walked into a room and forgot why I was there. Or climbed the stairs five times, only to stand at the top with no clue what I came up for. Once, I put the milk in the cupboard and my keys in the freezer—all in the same week. And this is coming from the finder in my family (I’m usually the one who tracks down everyone else’s lost stuff).

At first, these moments felt funny—quirky, even. But when they started stacking up alongside fatigue, mood dips, and aching joints, I knew my bones and brain were trying to tell me something.

And if you’ve been there too—you’re not alone. Brain fog, memory slips, and creeping stiffness in perimenopause are real. And here’s the kicker: they’re connected.

Why Bone & Brain Health Collide in Perimenopause

The same hormones that keep bones strong also keep our brains sharp. Estrogen in particular helps regulate bone density, blood flow to the brain, and even neurotransmitter activity. When estrogen dips in perimenopause, we see ripple effects in both places:

Bone shifts: Lower estrogen = accelerated bone turnover, calcium loss, and eventual risk of osteoporosis.
Brain shifts: Neurotransmitters wobble, memory gets glitchy, and brain fog settles in.

What Helps (And What Doesn’t)

Here’s what’s supported me (and my clients) most:

Minerals are everything. Magnesium, potassium, calcium, sodium—they’re not just electrolytes, they’re the language your cells use to fire, repair, and stabilize. When they’re depleted, brain fog thickens and bones weaken.
Protein matters. Collagen (non-marine if you’re adding it to coffee), bone broth, and quality animal protein give the raw materials for bone + brain tissue.
Adaptogens help clear the fog. Rasa Bold (yes, even with my Hashimoto’s) has been my brain-fog rescue. When paired with minerals, it’s like flipping on the lights in a dim room.
Binders for detox support. Biotoxin Binder (CellCore) or GI Detox (Biocidin) help mop up mold toxins, parasite die-off, and other debris that cloud the brain. I only use them during active cleanses or high-exposure periods, and always away from food and supplements.
Glutathione for cellular cleanup. Taken at different times than binders, glutathione is my go-to for supporting liver detox and reducing oxidative stress. For me, it’s been especially helpful in clearing brain fog after mold exposure.

Lifestyle Anchors

Bone + brain health isn’t only about what you swallow. It’s about what you do daily.

Movement – weight-bearing and resistance training signal your bones to stay strong and send more oxygen to your brain.
Sunlight – morning light regulates circadian rhythm (better sleep = better memory) and supports Vitamin D for bone density.
Sleep – I know, easier said than done in perimenopause. But without it, your body literally can’t rebuild brain cells or bone tissue effectively.

A Note on Humor & Grace

Some days, perimenopause brain fog is frustrating. Other days, it’s just funny. I’ve learned to hold these moments with humor and grace. Because the truth is: your worth isn’t in how perfect your memory is, or how flawlessly your bones hold up.

This season is about resilience—not perfection.

Your bones and your brain are two sides of the same coin. When you feed one, you support the other. And while perimenopause can feel like an unpredictable ride, remember: you’re not broken, you’re just recalibrating.

So next time you find your car keys chilling beside the frozen peas, take a deep breath, laugh, and know your body is still working with you—inviting you to tend it well.

Here’s to paying attention to the signals your body is sending and giving it what it needs. From minerals to movement to nervous system support, the tools are there. And if you want a tailored roadmap for your own season, that’s exactly what I help my clients build.

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🌿 Brenna May, NTP

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This content is for educational purposes only and is not a substitute for individualized medical advice.

Next Up: Long Covid & Perimenopause: When Two Storms Collide