Last Updated on 23/10/2023 by Jill Dumas
Is Brain Fog During Perimenopause Normal, and Can You Beat It?
Perimenopause is a natural phase in a woman’s life that typically begins in the late 30s or early 40s, and it can extend into the early 50s. While it’s a normal part of the aging process, it often comes with a host of symptoms, including one that can be particularly frustrating – brain fog. If you’re experiencing this, don’t worry, you’re not alone. In this blog, we’ll explore the causes of brain fog during perimenopause and provide you with lifestyle habits, nutrition advice, and suggestions for herbs and supplements that can help you regain mental clarity.
Understanding Brain Fog in Perimenopause
Brain fog is a common complaint during perimenopause, and it’s primarily due to fluctuating hormone levels, especially oestrogen. These hormonal shifts can affect your brain’s ability to function optimally, leading to symptoms like forgetfulness, difficulty concentrating, mental fogginess and ‘what did I walk in the room for’ syndrome. Additionally, cortisol, a stress hormone, can also play a role. Elevated cortisol levels due to chronic stress (the struggle of the juggle anyone?!) can exacerbate brain fog during perimenopause, as prolonged stress can impair cognitive function.
Nutrition for Perimenopause Brain Fog
1. A balanced diet
Yes, I know you know. I know you’ve heard it before, but it always comes back to the foundation. You cannot out-supplement, out-exercise, or out-anything a bad diet. Consume a well-balanced diet rich in whole grains, lean protein, plenty of vegetables, some fruit, and healthy fats. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are particularly beneficial for brain health. Aim to eat 2-3 servings of fatty fish each week. The best fatty fish are ‘SMASH’ – salmon, mackerel, anchovies, sardines, herring.
2. Eat a protein rich breakfast within one hour of waking
Now is not the time to go on crazy long fasts which can wreak more havoc on a woman’s perimenopausal hormones. 20-30g of protein with some healthy fats and complex carbs will signal to your body (and hormones) it’s safe, no need to be on red-alert, and thus your hormones can thrive. Skipping breakfast and feasting on black coffee until noon is a sure way to drive cortisol up, give you blood sugar swings and leav you tired and wired.
3. Antioxidant-Rich Foods
Load up on antioxidant-rich foods like berries, dark leafy greens, and colourful vegetables to protect your brain from oxidative stress, which can contribute to Alzheimer’s risk.
I’ve put together my top 5 vegetable soup recipes to help you get started – you can download the guide here.
4. Stay Hydrated
You might think it’s brain fog when really, you need a big glass of water with electrolytes. Dehydration can worsen brain fog. Make sure to drink enough water throughout the day. If you find it difficult to drink plain water, try adding a pinch of pink Himalayan sea salt and a squeeze of fresh lemon or lime. Or add food grade essential oils like citrus, grapefruit or rosemary which will really wake up your brain.
5. Limit Sugar and Processed Foods
High-sugar and highly processed foods can lead to energy crashes and exacerbate brain fog. Opt for whole, unprocessed foods instead, which can also support Alzheimer’s prevention. If you find yourself craving salty foods, take a pinch of pink Himalayan sea salt under the tongue. If you find yourself craving sugar, have a look at how many sweets and carbs you’re eating. The more you eat, the more you crave. Also look at the amount of protein you’re eating. Aim for 20-30g at each meal and your sugar cravings will start to diminish.
Lifestyle Habits to Combat Perimenopause Brain Fog
1. Stress Management
Chronic stress can lead to elevated cortisol levels, worsening brain fog. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or mindfulness to calm your mind.
2. Quality Sleep
I know it’s not as easy as it sounds in perimenopause! But you have to get the foundation down. Aim for 7-9 hours of quality sleep each night. A consistent sleep schedule and a dark, cool sleeping environment can work wonders, as disrupted sleep can elevate cortisol levels. If this isn’t enough (and it isn’t always for perimenopausal women), a more targeted approach might be necessary.
3. Regular Exercise
Physical activity increases blood flow to the brain, helping to sharpen mental clarity. Aim for 30-45 mins of of moderate-intensity exercise per week, such as brisk walking. This can help regulate cortisol. It’s also time to start doing some weight training if you haven’t in the past. Weight training helps build lean muscle mass, reduces bone loss and helps production of testosterone, a sex hormone necessary not just for libido, but also your mood and motivation.
4. Mental Stimulation
Engage in activities that challenge your brain, such as puzzles, reading, or learning a new skill. This can help combat cognitive decline, including the risk of Alzheimer’s. Learning a new skill or hobby can also help with that ‘mid-life crisis’ phenomenon which I often see in clients.
Herbs and Supplements for Perimenopause Brain Fog
1. Ginkgo Biloba
One of my favourites – this herb is known for its potential to improve memory and cognitive function. In China, it’s known as the ‘fountain of youth’ herb due to its anti-ageing and memory-enhancing properties. Gingko is a fantastic circulatory herb that aids blood flow to the brain and central nervous system. This is why it is particularly helpful for boosting memory and concentration, and is often indicated for those with dementia, dyslexia and certain types of depression.
2. Bacopa Monnieri
Bacopa monnieri, an herb commonly used in Ayurvedic medicine, is known for its potential to enhance cognitive function and alleviate brain fog. Studies have shown that Bacopa may improve memory, concentration, and mental clarity, making it a valuable ally for those experiencing cognitive challenges during perimenopause. It’s believed that Bacopa’s antioxidant and adaptogenic properties contribute to its brain-enhancing effects.
3. B Vitamins
B-complex vitamins, particularly B6 and B12, play a crucial role in brain health. These essential vitamins, including B6 and B12, are involved in various processes that support cognitive function, such as neurotransmitter synthesis and the maintenance of healthy nerve cells. They also help regulate homocysteine levels, an amino acid associated with cognitive decline when elevated. Methylated forms of B vitamins, like methylcobalamin (B12) and pyridoxal-5-phosphate (B6), are often considered the best choice because they are in a form that the body can readily use. This is especially important for individuals who may have genetic variations that affect their ability to metabolise standard B vitamins. By opting for methylated B vitamins, you ensure that your body can more effectively utilise these essential nutrients.
4. Omega-3 Supplements
Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are renowned for their role in supporting brain health and battling brain fog. These essential fats are integral components of cell membranes in the brain, contributing to its structure and function. Omega-3s are known to reduce inflammation and oxidative stress, which can otherwise impair cognitive function. They also promote healthy blood flow, ensuring an adequate supply of nutrients to brain cells. Research suggests that these fatty acids may help alleviate symptoms of brain fog, improve concentration, and enhance memory.
Perimenopause Brain Fog
Brain fog during perimenopause is a common and frustrating symptom, but there are steps you can take to combat it. By adopting healthy lifestyle habits, nourishing your body with the right nutrition, and exploring herbs and supplements, you can regain mental clarity and continue to thrive during this transformative phase of your life. Furthermore, addressing cortisol levels and promoting brain health can also reduce the risk of cognitive decline and conditions like Alzheimer’s.
What have you found most helpful for your brain fog? I’d love to hear from you!
If your perimenopause symptoms and brain fog have got out of hand, book a discovery call to see how I can help.
If you like this post you may also be interested in the following articles:
UNLEASHING THE POWER OF DUTCH COMPREHENSIVE HORMONE TESTING: A MUST FOR WOMEN
PERIMENOPAUSE & SLEEP: ARE HORMONES KEEPING YOU AWAKE?
WHY THE DUTCH TEST IS VITAL FOR UNDERSTANDING YOUR HORMONES & HRT
