Food For Thought: 5 Things to Know About Menopause, Brain Fog and Food

Brain fog is a very common symptom of the menopause. Feeling like you are losing your memory
around perimenopause and menopause can be very frightening, especially if you think it’s
permanent. Many women are petrified of the thought that this could be the beginning of early-
onset dementia or Alzheimer’s Disease. If you forget what you are saying in midsentence or what
you went into a room for you are not alone. It’s one of the most common symptoms of
menopause and you are not losing your marbles!

1. Brain fog is commoner than you think
   Recent research commissioned by Channel 4 UK showed that 73% of the women
   interviewed in their survey experience brain fog
2. Brain fog doesn’t mean you have dementia
   Cognitive dysfunction during menopause is due to hormonal changes, mainly estrogen,
   affecting brain function. It’s unlikely that you have early dementia or are losing your mind.
3.  A well-nourished brain functions better
   A brain-friendly diet is one rich in polyunsaturated fatty acids, such as Omega-3 and
   Omega-6, which are found in eggs, fish, nuts and seeds. Your brain will thank you for
   giving it plenty of these nutrients.
4. We must not forget the anti-oxidants
   The brain is the most metabolically active organ in the body. When it burns glucose, free
   radicals are formed which can cause cell damage.
5. The gut-brain axis
   The gut microbiota has both positive and negative effects on the body and the brain.
   Scientific literature suggests that the gut microbiome now influences the brain aging
   process and the initiation and progressive of neuro-degenerative disorders.

Changes in brain function are a result of changes in hormone levels during menopause,
particularly estrogen. Estrogen plays a significant role in the normal functioning of the different
parts of the brain such as verbal memory and recall.

Nutrition plays a huge role, as the brain goes into economic mode when it has a low level of
nutrients, which makes thinking less clear.

The Mediterranean-DASH Intervention for Neurogenerative Delay, or MIND diet, was the focus of
a 2015 study that found older adults who followed the eating plan had lower rates of cognitive
decline. The MIND diet showed positive results in preserving cognitive function. It emphasizes
foods, such as leafy greens, berries, nuts, whole grains, poultry, oily fish, and olive oil, while
limiting foods linked to cognitive decline like red meat, butter, cheese, sweets, and fried or fast
foods. This diet also includes foods rich in antioxidants and those containing vitamins A, C, and E
as they help mop up the free radicals which can cause cell damage.

The gut microbiome can also be affected during the menopause due to the hormonal changes.
The latest research shows that looking after our gut can help improve menopausal symptoms.
Furthermore, there is also a brain-gut axis, meaning that age-related neuroinflammation and brain
fog are related to changing gut microbiota. Eating enough fibre and protein as well as adding
natural probiotics are some ways to improve our gut health.

Dr. Hajra Adil, Consultant Family Medicine is Certified in Menopause Care by Royal College of
Obstetricians and Gynaecologist (RCOG) & British Menopause Society. She is also an Associate
Member of Faculty of Sexual Reproductive Healthcare (FSRH) UK.