Brain Fog - Is it because of the perimenopause or something else?

Can’t remember where you left your keys? 

Missing appointments?

Word finding difficulty?

These are all too familiar for a lot of women.  But what’s normal and when does it start to become a problem?

Brain Fog is a common symptom in perimenopause, but it’s important to remember there are other causes too: 

• Nutritional Deficiency: especially B vitamins

• Hormone Imbalance: Oestrogen deficiency, Testosterone deficiency

• Thyroid disorder

• Poor sleep: quality and quantity

• Food sensitivities

• Inflammation eg infections, environmental toxins, heavy metals, mould

• Gut health eg dysbiosis, which is an imbalance between the good and bad bacteria in the microbiome

• Medications

Getting to the root cause of brain fog is the only way to solve the problem.  

Perimenopause

For the majority of women who suffer brain fog in the perimenopause, it is down to fluctuating levels of oestrogen and the brain having to adjust to these.  Reassuringly, the symptoms do not last forever and it is NOT a sign that you are getting dementia.  The brain is having to rewire itself due to the structural changes that happen in the perimenopause.  Taking hormone therapy can help alleviate the symptoms of brain fog as the brain is very sensitive to oestrogen, progesterone and testosterone.  

Poor Sleep

For many, poor sleep is a big driver of brain fog.  Hormone fluctuations, stress, working late, and blood sugar dysregulation, can all impact the quality of our sleep.  Long-term lack of sleep is associated with an increased risk of many chronic diseases such as Diabetes, High blood pressure, Heart disease, Stroke, and Dementia.  So everything you can do to support sleep is important.  Sleep is the number 1 foundation of good health.

Diet 

Vitamins B1 (thiamine), B2 (Riboflavin), B12, and B9 (folate) are all crucial for optimal brain health.  For those on mainly a vegetarian or vegan diet it is important to ensure you are getting enough B12 through supplementation.  Others might have low levels due to poor absorption. A simple blood test by your GP will tell you if you have enough B12 and folate.  

Omega 3 fatty acids found in oily fish (EPA + DHA) are essential fatty acids for supporting brain and nerve health.  Around 60% of our brain is made up of fat.   Ingesting Omega 3 increases learning, memory, cognitive well being and blood flow to the brain.  They are also cardioprotective and help lower blood pressure and cholesterol. Oily fish such as Salmon, Mackerel, Anchovies, Sardines, Herring (think SMASH fish) are fantastic sources of Omega 3.  Vegan sources of Omega 3 include walnuts, flaxseeds, seaweed and chia seeds, although levels of Omega 3 are much lower in vegan sources so taking an additional supplement can help.  

Ingesting Omega 3 increases learning, memory, cognitive well being and blood flow to the brain.

Food sensitivities and gut dysbiosis

Food sensitivities and gut dysbiosis can lead to inflammation in the gut which causes increased gut permeability, allowing food particles and bacteria to cross the gut barrier and create an inflammatory response in the blood.  If these inflammatory molecules are able to cross the blood-brain barrier, they can cause irritation to the brain and contribute to brain fog.  Addressing gut health, dysbiosis and eliminating any pro-inflammatory foods can have a beneficial impact on cognition and brain function. 

Supplements to help Brain Fog

Here are a few suggestions of supplements that you can take to help reduce brain fog.

• Phosphatidylcholine

  This is a precursor to an important neurotransmitter in the brain called Acetyl Choline.  Supplementing with phosphatidylcholine can help improve cognition and memory function.  It also supports cell membranes, gut health and liver function. 

• Omega 3 (especially high DHA) 

  Your body can only make a small amount of EPA & DHA from other fatty acids, so you need to consume them directly from food or a supplement. Together, DHA and EPA may help reduce inflammation and your risk of chronic diseases, such as heart disease, and dementia. DHA increases blood flow to the brain, supports the structure of the brain and has potent anti-inflammatory effects. 

• B vitamin complex

  A quality medical grade B complex (methylated is usually best) containing adequate doses of B vits can support cognitive health in those who are at risk of deficiency. 

• Lion’s Mane

  A medicinal mushroom used for centuries in Asia.  It has been found to stimulate the growth of brain cells and nerves.  It also has anti-inflammatory effects on the brain. 

By correcting any imbalances or dysfunction, people often find that many aspects of their health improve, as well as their brain fog.