Alleviating Brain Fog in Perimenopausal and Menopausal Women
Understanding Brain Fog in Perimenopausal and Menopausal Women
During the perimenopausal and menopausal transition, many women experience cognitive issues commonly referred to as “brain fog.” Sometimes women present to me with an observation “I’m just not on top of things as usual.” Brain fog can be frustrating since menopausal women have jobs, family obligations, and busy schedules that demand staying focused. Research has shown that brain fog in perimenopausal and menopausal women is linked to hormonal changes, specifically the decline in estrogen and progesterone.
The Impact of Hormonal Changes on Brain Health
According to a study published in the journal Menopause, researchers have found that the drop in estrogen and progesterone levels during menopause can contribute to cerebral hypoperfusion and less protection against oxidative stress in the brain, leading to cognitive issues commonly referred to as “brain fog (Boyles, 2012).” Estrogen plays a crucial role in regulating cerebral blood flow by increasing endothelial-derived nitric oxide, which helps to maintain healthy blood circulation in the brain and optimize brain function.
Progesterone, on the other hand, has an anti-inflammatory and neuroprotective effect on the brain. It helps to stabilize the blood-brain barrier and has been studied for its potential benefits in traumatic brain injury recovery and mediating reperfusion injury. Additionally, estrogen and progesterone together regulate mitochondrial oxidative metabolism in the brain, which is essential for providing energy to brain cells and maintaining cognitive function.
Other factors of the menopausal transition can contribute to brain fog via insomnia or natural alterations in glucose control that come with menopause. These factors can drive neuroinflammation. (McCarthy & Raval, 2020)(Brinton et al., 2015)
Strategies for Alleviating Brain Fog During Menopause
To alleviate brain fog during perimenopause and menopause, it is important to take a comprehensive approach that addresses hormonal changes as well as other contributing lifestyle factors such as insomnia and alterations in glucose control. The following are medications, supplement and lifestyle recommendations to help alleviate brain fog.
Medications
Hormone Therapy
Hormone therapy is commonly prescribed to help alleviate symptoms of brain fog. Estrogen promotes the dilation of blood vessels, which delivers a larger volume of blood to body tissues. Hormone therapy, such as estrogen replacement therapy or combined estrogen/progesterone therapy, may be beneficial in alleviating brain fog symptoms. However, it is important to consult with a healthcare professional to determine the appropriate hormone therapy regimen based on individual needs and risks.
Supplements
The Role of Ginkgo in Enhancing Mental Flexibility
Ginkgo biloba is a herbal supplement that has been studied for its potential to enhance cognitive function and alleviate brain fog. Research suggests that ginkgo biloba may improve mental flexibility and cognitive performance in perimenopausal and menopausal women.(Éb & Év, 2008) A study published in the journal Climacteric found that ginkgo biloba extract improved cognitive function, including memory and attention, in menopausal women experiencing brain fog.
Omega-3 fatty Acids
Omega-3 fatty acids, found in fish oil and certain types of seeds and nuts, have been shown to support brain health and cognitive function. Supplementing with omega-3 fatty acids may help alleviate brain fog in perimenopausal and menopausal women.
Understanding the Benefits of Bacopa Supplementation
Bacopa has been used for centuries for medicinal purposes. Research has demonstrated that Bacopa reduces beta-amyloid plaques in the brain that contribute to the progression of Alzheimer’s disease. Bacopa is also a potent antioxidant that quenches harmful free radicals in the brain that drive oxidative stress. Studies of Bacopa in humans have shown improved verbal memory, rate of learning, and delayed recall.(Sukumaran et al., 2019)
Phosphatidylcholine: A Key Phospholipid for Brain Health
Phosphatidylcholine is a key phospholipid that plays a crucial role in maintaining brain health. Phosphatidylcholine is present in foods such as eggs, whole grains, and sunflower seeds. It is involved in the formation and maintenance of cell membranes, as well as neurotransmitter synthesis and signaling. Phosphatidylcholine boosts a neurotransmitter in the brain called acetylcholine which promotes focus, memory, learning, and deep, restful REM sleep. Phosphatidylcholine helps to promote the smooth transfer of information between nerve cells and enhances neuroplasticity.
Reseveratrol
Resveratrol is a bioactive compound found in certain plants and has also shown promise in improving cognitive function in postmenopausal women. Research has found that resveratrol can improve cognitive performance in postmenopausal women.(Zaw et al., 2020)(Evans et al., 2017)
Lifestyle Modifications
In addition to specific supplements and herbs, there are lifestyle modifications that can help alleviate brain fog in perimenopausal and menopausal women.
Intermittent Fasting and Its Effect on Brain Function
Intermittent fasting is a dietary approach where individuals alternate periods of fasting and eating. Research suggests that intermittent fasting may have positive effects on brain function, including improvements in cognitive performance and neuroprotection.
The Importance of Diet in Managing Menopausal Brain Fog
A balanced and nutritious diet is essential in managing menopausal brain fog. The MIND diet was identified as a promising dietary pattern for brain health and cognitive function.(Dhana et al., 2021). The MIND diet is a combination of the Mediterreanean Diet and the DASH diet and specifically emphasizes foods that are beneficial for brain health, such as leafy greens, berries, nuts, olive oil, and whole grains among other recommendations.
Benefits of Regular Aerobic Exercise for Brain Circulation
Regular aerobic exercise has been shown to improve brain circulation and cognitive function in menopausal women. Engaging in regular aerobic exercise, such as brisk walking, cycling, or swimming, can improve blood flow to the brain and enhance cognitive function.
Managing Stress and Sleep Quality
Managing stress and improving sleep quality are crucial for alleviating brain fog in perimenopausal and menopausal women. Chronic stress and poor sleep contribute to cognitive decline and brain fog. Practicing stress management techniques such as mindfulness, deep breathing exercises, and engaging in activities that promote relaxation can help reduce stress levels. Additionally, creating a consistent sleep routine and practicing good sleep hygiene can improve sleep quality.
Avoiding toxins
Avoiding toxins can also contribute to alleviating brain fog in perimenopausal and menopausal women. Toxins, such as smoking, excessive alcohol consumption, and exposure to environmental pollutants, can have negative effects on brain health and contribute to brain fog.
Addressing Brain Health with a Multi-Faceted Approach
Addressing brain fog in perimenopausal and menopausal women requires a multi-faceted approach. Incorporating various strategies, such as hormone therapy, a balanced and nutritious diet, regular aerobic exercise, stress management, improving sleep quality, andavoiding toxins, can contribute to alleviating brain fog and improving cognitive function in women during the menopausal transition. Using the MIND diet, which combines elements of the Mediterranean and DASH diets, can provide important nutrients for brain health and cognitive function.
References
- Boyles, S. (2012, March 16). Menopause: Definition, Symptoms, Causes, Treatment, and Complications. https://www.webmd.com/menopause/news/20120316/menopause-brain-fog-may-be-real
- Brinton, R D., Yao, J., Yin, F., Mack, W J., & Cadenas, E. (2015, May 26). Perimenopause as a neurological transition state. Nature Reviews Endocrinology, 11(7), 393–405. https://doi.org/10.1038/nrendo.2015.82
- Dhana, K., James, B D., Agarwal, P., Aggarwal, N T., Cherian, L., Leurgans, S E., Barnes, L L., Bennett, D A., & Schneider, J A. (2021, September 14). MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults. Journal of Alzheimer’s Disease, 83(2), 683–692. https://doi.org/10.3233/jad-210107
- Éb, A., & Év, B. (2008, July 1). Ginkgo Biloba as a cognitive enhancer. Eksperimental’naia i klinicheskaia farmakologiia, 71(4), 57–63. https://pubmed.ncbi.nlm.nih.gov/18819443/
- Evans, H M., Howe, P., & Wong, R H X. (2017, January 3). Effects of Resveratrol on Cognitive Performance, Mood and Cerebrovascular Function in Post-Menopausal Women; A 14-Week Randomised Placebo-Controlled Intervention Trial. Nutrients, 9(1), 27–27. https://doi.org/10.3390/nu9010027
- Lehert, P., Villaseca, P., Hogervorst, E., Maki, P., & Henderson, V. (2015, August 23). Individually modifiable risk factors to ameliorate cognitive aging: a systematic review and meta-analysis,. Climacteric, 18(5), 678–689. https://doi.org/10.3109/13697137.2015.1078106
- McCarthy, M., & Raval, A P. (2020, October 23). The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. Journal of Neuroinflammation, 17(1). https://doi.org/10.1186/s12974-020-01998-9
- Sukumaran, N P., Amalraj, A., & Gopi, S. (2019, March 30). Neuropharmacological and cognitive effects of Bacopa monnieri (L.) Wettst — A review on its mechanistic aspects.. https://www.sciencedirect.com/science/article/pii/S0965229919301736
- Zaw, J J T., Howe, P., & Wong, R H X. (2020, March 20). Sustained Cerebrovascular and Cognitive Benefits of Resveratrol in Postmenopausal Women. Nutrients, 12(3), 828–828. https://doi.org/10.3390/nu12030828
