During menopause and perimenopause almost 60% of women report brain fog and memory issues. If you are part of this group don’t worry; there are great foods and supplements to improve or eliminate menopause brain fog.
According to a University of Vermont study, brain fog and memory issues may be linked to lower levels of estrogen, especially estradiol. However, the million dollar question is why 40% of post-menopause and perimenopause women don’t experience brain fog and memory issues.
Hormonal balance and brain power
According to that study, the women who don’t experience these issues may be getting estrogen from other sources. In other words, they have hormonal balance. Hormonal balance is the key to eliminate or lower all perimenopause and menopause symptoms including brain fog and memory problems.
Before we jump to the supplements, let’s take a moment to talk about some important factors to keep our brain healthy:
Exercise to eliminate mental fog
Physical exercise is one of the brain’s biggest allies, especially when you have menopause or perimenopause mental fog. Exercise brings more oxygen to the brain and it helps it eliminate stress and toxins. You don’t need a full workout program to improve brain function. You only need constant movement, such as walking and a 30 minutes workout three or more times a week. If you work out outdoors, even better.
Stress is one of the worst enemies for your brain and for hormonal balance. Excessive, chronic stress is a big hormonal disruptor and inflammation producer. Also, stress makes you fat and makes your tummy grow. If you can do one thing to balance your hormones and improve brain fog in menopause, try to reduce or manage stress.
Sleep is fundamental to our health including mental health. There have been many studies showing the importance of sleep to be more focused, remember more and learn better. It is very important to sleep enough hours during time of hormonal changes. In many cases, brain fog during menopause and perimenopause is directly related to lack of sleep.
7 powerful supplements to improve brain fog during menopause and perimenopause
Natural supplements for the brain are also called nootropics, but we can get some of the active substances by drinking infusions and adding some herbs to our food. Although just popping a pill won’t solve hormonal imbalance and menopause, mental fog together with small changes in your lifestyle can help you improve brain fog.
There are many studies pointing that ginkgo biloba helps improve cognitive function. This herb has been used in Chinese medicine for millennia. It helps the brains get more oxygen and eliminate toxins. To see results takes weeks; consult with your doctor if you like to try it.
The vitamin B complex is very important for brain health. Lower levels of B12 are associated with short term memory problems and lack of concentration as well as depression. Most people who eat animal products have the right levels of B12; vegans and vegetarians can have lower levels. B6 is important to carry oxygen to the brain. B6 is found in salmon and other fish and in some fortified milk products.
The most important antioxidants are vitamin C, E, and beta-carotene but there are many more such as: selenium, other carotenoids, lycopene, lutein, and zeaxanthin. They help protect your body’s cells (including brain cells from damage), and help in hormonal production. Fruits and veggies also are very rich in antioxidants. Fruits and veggies are full with important nutrients that can help you combat brain fog in menopause or perimenopause.
Green and Black Tea
These fantastic drinks have an ingredient called L-Theanine that has shown good results to improve concentration and lowering the risk of Alzheimer’s disease. You can take the supplement or try to include more tea, especially green tea in your normal day. Green tea is a wonderful drink for women with hormonal imbalance.
Iron for the brain
Iron is a very important nutrient to provide oxygen to the brain and all cells in the body. The deficiency of iron is linked to lower concentration, lower focused capacity and even diminished intelligence. Next time you go the doctor ask for an iron test. Iron is very common in many foods like read meat, some beans, and some green leaves. It is important to make sure you have enough iron during the time of menopause and perimenopause.
Dehydration makes you more likely to suffer brain fog and lack of concentration during menopause and perimenopause. If possible try to consume from ¾ to one gallon of water a day. It is a lot of water, but in the beginning you need a lot of water to see if it will help you. Check out some recipes for infused water.
Turmeric powder is a powerful anti-inflammatory. Inflammation is the root of many diseases. You may include turmeric powder in recipes (such as they do in India and other countries), drink golden milk or take supplements.