Brain fog affects two-thirds of us in menopause and it can be incredibly infuriating. Have you ever had a conversation and completely forgotten what you were going to say, or walked into a room for something and had to walk back out again as you simply couldn’t remember what you needed? Brain fog is a mental fogginess or cloudiness, which can make it difficult to concentrate, remember things, and think clearly. Since the hormones oestrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH) play a role in cognition, is it any wonder our fluctuating hormone levels impact our brain?
The symptoms of brain fog can vary, but some common examples include:
· Difficulty concentrating or focusing
· Feeling forgetful or absent-minded
· Slower processing speed or trouble with problem-solving
· Difficulty finding the right words or expressing thoughts
· Feeling like you're in a mental fog or haze
· Reduced motivation or productivity
· Feeling tired or sluggish, even after getting enough sleep
· Trouble with decision-making or planning
· Increased feelings of stress, anxiety, or depression
· Reduced ability to multitask or manage multiple tasks at once
For many women, it can be a very challenging symptom to deal with. In some cases, it can even impact their ability to perform everyday tasks and affect their quality of life. Some women are scared of losing their jobs due to mental blackouts, especially if your job involves public speaking, hosting live events and presenting at meetings.
One of the ingredients found in our Minerva Reset supplement is Bacopa Monnieri, also known as Brahmi. Bacopa Monnieri is an ancient herb commonly used in Ayurvedic medicine to help improve cognitive function. The herb is native to India and has been used for centuries to enhance memory, learning, and concentration. It helps improve the transmission of nerve impulses in the brain, reduces inflammation, and contains antioxidants, which protect the brain from oxidative stress. Bacopa Monnieri has also been shown to have anxiolytic and stress-reducing properties. Chronic stress and anxiety can have a negative impact on cognitive function, leading to memory loss and difficulty concentrating.
Another way to improve brain fog during menopause is by focusing on improving your gut health. Studies have shown that the gut-brain connection plays a critical role in cognitive function. By maintaining a healthy gut, we can improve brain function and reduce the symptoms of brain fog.
Understanding the Gut-Brain Connection
The gut-brain axis refers to the bidirectional communication system between the gastrointestinal tract and the central nervous system. Emerging research suggests that the gut microbiota, the trillions of microorganisms residing in our digestive tract, play a vital role in this connection. These microorganisms interact with the gut lining, produce essential neurotransmitters, and influence the immune system, ultimately impacting brain function and mental health.
Menopause and Brain Fog
During menopause, the hormonal changes, particularly the decline in oestrogen, can disrupt the delicate balance of gut bacteria. This hormonal shift can lead to dysbiosis, an imbalance in the gut microbiota, which is associated with various health issues, including brain fog. Additionally, menopause-related changes in oestrogen levels can also affect the gut lining's integrity, compromising its barrier function and allowing harmful substances to enter the bloodstream, potentially contributing to cognitive decline.
Improving Gut Health for Cognitive Well-being
While menopause is a natural phase in a woman's life, there are practical steps one can take to support gut health and alleviate brain fog. Here are some top tips to consider:
1. Nourish your Gut Microbiota: Consume a diverse range of plant-based foods, including fruits, vegetables, whole grains, legumes, and fermented foods. These provide essential prebiotic fibres that promote the growth of beneficial gut bacteria. Additionally, include probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi to introduce healthy bacteria into your gut.
2. Increase Fibre Intake: Fibre is crucial for gut health as it supports regular bowel movements and feeds the beneficial gut bacteria. Incorporate fibre-rich foods like oats, flaxseeds, chia seeds, and vegetables into your diet. Aim for at least 25-30 grams of fibre per day.
3. Stay Hydrated: Sufficient hydration is essential for maintaining a healthy gut. Drink plenty of water throughout the day to support digestion, nutrient absorption, and overall gut function.
4. Cut Down Processed Foods and Added Sugars: Processed foods and added sugars can disrupt the balance of gut bacteria and promote inflammation. Limit your intake of sugary snacks, fizzy drinks, refined grains, and processed meats.
5. Manage Stress: Chronic stress can negatively impact gut health and exacerbate menopause symptoms. It’s important to make stress management a priority. Techniques like meditation, yoga, regular exercise, and sufficient sleep all help support overall well-being.
6. Consider Supplements: Certain supplements can aid in improving gut health during menopause. All-in-one probiotic menopause supplements like Minerva Reset can help restore and maintain a healthy gut microbiota. Additionally, consider taking Omega-3 fatty acids, found in fish oil, that can also support brain health and reduce inflammation.
While menopause-related brain fog can be challenging, there is hope for relief by focusing on gut health. By nurturing a balanced and diverse gut microbiota through a wholesome diet, adequate hydration, stress management, and targeted supplementation, women can support their cognitive well-being during this transition. By incorporating natural supplements like Minerva Reset and focusing on improving your gut health, you can help improve brain fog.