What helps perimenopausal brain fog (and other synptoms)?

[SallyWD]

I'm 49, still having fairly regular periods but definitely experiencing perimenopausal symptoms. The most troublesome symptoms are anxiety (I often have feelings of panic welling up inside me), sleep problems and brain fog.
The brain fog can be a bit scary at times. I sometimes struggle to find the right words or I use completely the wrong word. It's only hours later when I think back to the conversation that I realise I used the wrong word. I'm generally a bit more forgetful and have trouble concentrating. The poor sleep really doesn't help the brain fog.
During the last few months at work I've made a few mistakes. Nothing serious but it's becoming noticeable. Last week my manager brought it up and asked if everything was OK. He's a lovely guy, very understanding and supportive but clearly hadn't even heard of the perimenopause - only menopause. He's early 30s and admits he's no expert on women's health but was keen to support me. I felt a little embarrassed discussing my hormonal problems with a young man, although I shouldn't do.
Is there anything I can take or do to help? I try and eat a healthy diet. Lots of fruit and veg. I walk a lot. I take the Menopace supplement and magnesium at bedtime.
I was hoping to avoid HRT but should I just go for it? Has anyone else with similar symptoms been helped by HRT? I don't have hot flushes or anything but this brain fog is getting my down now. I'm starting to feel like an incompetent idiot.

Magnesium L Threonate. It has made such a difference for me.

Dr Mary Haver on TikTok has lots of videos about magnesium, diet, HRT, peri & menopause etc. She’s an OBGYN and specialises in menopause care.

https://vm.tiktok.com/ZGe5fNokh/

Magnesium and health & her perimenopause supplements are great.

I went on amazon typed in brain fog. Up popped all these supliments. I chose what people recommended. All much better. We discussed it at work with my colleagues and going herbal seems best to me

Exercise. Outside if possible.

HRT.

No point trying to 'avoid' treatment if you are suffering in other ways.

My consultant believes that lack of sleep is very dangerous and a very underestimated risk contributing to other health conditions (it can affect the heart and also make women more susceptible to insulin resistance - diabetes.)

HRT! Wouldn’t be without it. I did try some supplements after research but they didn’t do anything for me.

Avoiding stress by whatever means necessary.

Thank you so much for sharing your thoughts and ideas everyone. I shall try Magnesium L Threonate and look in to the other supplements recommended. I will also consider HRT. The problem is some days I feel completely normal, good even and then other days I find it hard to string a sentence together!