So, last Friday was World Menopause Day, so I thought it would be fitting to discuss brain fog, a common symptom of perimenopause that can catch us off guard. Many of us have experienced the frustration of forgetting a colleague’s name or losing track of what we were saying mid-sentence. This can be unsettling, especially if we have family members with dementia. However, new studies, including research by Dr. Lisa Mosconi, show promising evidence of cognitive “bounce back.” Grey matter in the brain can recover in areas related to cognitive aging, and compensatory changes can occur. This demonstrates the brain’s plasticity—its remarkable ability to adapt, much like the “baby brain” many of us experienced after childbirth. So, there is hope!

Why Does This Happen?

One key factor is the decline in oestrogen, which is neuroprotective. This is where incorporating more phytoestrogens into your diet can help. Phytoestrogens aren’t actual oestrogen, but they mimic oestrogen’s effects in the body and brain. They’ve been shown to improve memory and offer neuroprotection by binding to oestrogen receptor beta sites in the brain. They also have antioxidant properties, which protect the brain from toxins. You can find phytoestrogens in foods like soy (tofu, tempeh, miso, edamame beans), chickpeas, lentils, flaxseed, sesame seeds, and vegetables like kale, broccoli, and Brussels sprouts.

The Oxygen Factor

Another contributing factor to brain fog could be oxygen—specifically, the lack of it. During perimenopause, many women experience heavier periods as ovulation decreases, which can lead to lower progesterone production. This can cause an imbalance between oestrogen and progesterone, leading to heavier menstrual flows. Heavier periods can result in lower iron levels, which means less oxygen to the brain and body, leaving us feeling tired and foggy-headed. To combat this, increase your intake of iron-rich foods like dark leafy greens, lean red meat, fish, brown rice, quinoa, and beans.

The Role of Healthy Fats

Our brain is over 60% fat, including omega-3 and omega-6 fats. While most of us get enough omega-6s from our diet (through meats, oils, and seeds), we often lack omega-3s. Low levels of omega-3s can contribute to brain fog and other symptoms like dry skin, cracked heels, and dry hair. To boost your omega-3 intake, enjoy more oily fish like salmon, sardines, and mackerel, as well as nuts, seeds, and fresh linseed oil.

Choline and Brain Health

Choline is another essential nutrient for brain health. It’s necessary for producing the memory neurotransmitter acetylcholine and is abundant in foods like eggs, tofu, and oily fish. Including more choline-rich foods in your diet can help sharpen your memory.

Antioxidants for the Brain

Antioxidant-rich plants are another powerhouse for brain health. The brain is highly sensitive to toxins, and antioxidants can protect it by neutralizing these harmful substances. Vitamins C and E, beta carotene (found in carrots), lycopene (in tomatoes), and flavonoids (in blueberries and cherries) are just a few examples of brain-supporting antioxidants. Eating more plants not only benefits your brain but also supports your gut, which is often referred to as your “second brain.” The gut produces neurotransmitters like serotonin, dopamine, and acetylcholine. Foods like kefir, sauerkraut, and kimchi deliver beneficial bacteria that can support cognitive health.

Lion’s Mane: A Natural Cognitive Booster

Lastly, consider Lion’s Mane, a medicinal mushroom that has shown promise in studies (though small) for its positive effects on cognition and memory. I’ve also seen its benefits in practice.

By making these dietary changes, you can support brain health and reduce the impact of brain fog during perimenopause. All is not lost—your brain is adaptable and resilient!

THANKS FOR READING!

Louise x

Learn more about Louise here