The Overlooked Link Between Perimenopause and ADHD in Women: Lizzy’s Story

Perimenopause is a natural phase of life, but for many women, its effects go far beyond hot flushes and mood swings. One of the lesser-known consequences of the hormonal fluctuations during this time is their impact on cognitive function and mental health, particularly for women with undiagnosed ADHD. 

Research shows that women are significantly underdiagnosed for ADHD, often receiving a diagnosis later in life, frequently during the perimenopausal years. Recent studies indicate that the decrease in estrogen during perimenopause can notably worsen ADHD symptoms. estrogen plays a vital role in regulating dopamine, the brain chemical responsible for attention, motivation, and emotional regulation. When estrogen levels decline, ADHD symptoms such as forgetfulness, mood swings, emotional dysregulation, and brain fog can become more severe. 

Here's Lizzy's story...

“I genuinely thought I was losing it.” 

Looking back now, I can see that perimenopause started creeping in when I was around 42, but at the time, I had no idea what was going on. All I knew was that I didn’t feel like myself anymore. I’ve always been quite sensitive to emotions and easily overwhelmed, but suddenly I felt completely out of control. I couldn’t focus, I was constantly exhausted, and everyday life just felt… hard.  

What I didn’t realise then was that all the hormonal changes were cranking up the volume on my (then undiagnosed) ADHD. Eventually, it all came to a head, and I hit what I can only describe as a mental health crash. I had to take a month off work to catch my breath and get some support. But just like before, I was told it was anxiety and depression, something I’d heard for years. 

Over the years, I had been prescribed medication for anxiety, depression, and my eating disorder, but none of it ever felt like a genuine solution. Now I realise those issues were actually a byproduct of undiagnosed ADHD. 

That was the start of a lot of conversations and countless hours reading about ADHD and perimenopause, which at the time I knew nothing about either. Eventually, I got my diagnosis that completely changed how I see and understand myself. 

The two years leading up to that? Total chaos. My moods were all over the place, and I constantly felt like I was failing at life. I thought I was going mad, but really, it was a perfect storm of hormones and neurodivergence. 

And honestly, I now hear the same thing about women so much. You’re just trying to keep it all together, not realising your brain and body are going through something huge. 

The Changes I’ve Experienced with Perimenopause 

The impact that perimenopause and ADHD have on my mood, emotions, and mental health could honestly be a whole blog on its own. But let’s say, it’s a lot. It affects me every day: my work, my relationships, and most of all, the way I feel about myself. I was never one of those women who tracked their cycle, but over the last few years, I’ve had to. With all the hormonal changes and the way my ADHD symptoms ramp up, I need to be prepared. The four days leading up to my period are honestly awful! My mood is in the bin, and it feels like the whole world is against me. I convince myself that everyone hates me, I’m useless at everything, and I can go into a really dark hole.  

I’ve always struggled with sleep, my neurospicy brain and a family history of insomnia mean I get by on scraps. But in the last few years, it’s gotten so much worse. 

My big, thick afro curls were like a crown, such a massive part of me. But they started thinning and shedding so much that looking after them became a chore. In the end, I shaved it all off. 

On top of that, the hot flushes, night sweats, and weird changes in body odour have been throwing me off. One of the “perks” of ADHD is being super sensitive to smells, so the minute I noticed a change in how I smelled, I couldn’t stop obsessing over it. Some days, I felt so self-conscious I didn’t want to go to work or go on public transport in case someone smelled me. I remember crying to the poor lady who works in Boots when I was trying to find a better deodorant.  

And my skin, ugh. I used to have pretty decent skin! Then it was as if I had gone to bed and woke up looking ten years older. It turned dull, and I started getting cystic acne that looked like it needed to be popped, but nothing would come out. And as a prolific picker, I couldn’t leave them alone. As a woman of colour, my skin is prone to hyperpigmentation and scarring, so every mark just made me feel worse when I looked in the mirror. 

Then there’s the brain fog. Forgetting words, struggling to finish a sentence, and losing track of what I was doing mid-task. 

Connecting the Dots 

Getting the ADHD diagnosis was a lightbulb moment. Medication helped, yes, but the most significant shift came from simply understanding what was happening. Knowing it wasn’t just me being flaky or emotional, that it was hormones and neurodivergence, helped me stop beating myself up and start making changes. 

Working at Benefit and being part of the journey developing the Women’s Health Juice range has really opened my eyes. Perimenopause and menopause just aren’t talked about enough. The women’s health space is full of misinformation about what we should be doing or taking, often with bold claims that aren’t even true. For women already struggling, it can leave you feeling even more confused about what’s actually right for your body and mind. 

These days, my routine includes magnesium, collagen, and a menopause supplement. I walk, swim most days, and do Pilates. Daily movement helps my body, but it’s absolutely essential for my mind. The mind is powerful, and with perimenopause, ADHD, and life in general, I have to work hard to keep mine in check. 

Self-care isn’t optional for me anymore. I journal and go to therapy, both things I started during a crisis, but now genuinely love and would recommend to anyone. I’ve also fully embraced skincare as a form of self-care, especially anything that boosts collagen. Literally, give me all the collagen! 

What I Know Now 

One thing I keep coming back to is: I wish someone had told me what to expect. I had to figure it all out the hard way. We need to start these conversations earlier, way earlier. Peri/Menopause affects half the population, yet so many of us walk into it totally unprepared. 

Peri/Menopause isn’t just about physical or emotional symptoms; it can also unmask or amplify things like ADHD. And if you don’t know what’s going on, it can feel like your world is falling apart. 

But the more we share our stories, the more we learn, and the less alone we feel. Whether it’s through friends, work, community, or simply finding the right information, every woman deserves to feel supported during this time. 

We’re not losing it. We’re navigating one of life’s biggest transitions. And we need to start talking about it like the big, brave, messy, real thing it is.