10 Ways To Manage Perimenopausal Brain Fog

by Cassandra Turp

Perimenopause is often associated with changes in cycle length, changes to menstrual bleeds (often heavier) onset or worsening of sleep problems, increased anxiety, worsened PMS and hot flushes to name a few. But some women may notice another symptom: brain fog.

Have you ever walked into a room or stood at the fridge and completely drawn a blank as to what you were looking for? Or felt your thoughts drift off when reading a book and having to start it all over again?

… brain fog!

The good news is that these brain fog moments are probably not anything you need to worry about long-term, though here are 10 ways to manage the perimenopause brain fog:

1. Exercise

Especially exercises like yoga with your head below your heart or legs up the wall.

2. Nourish the gut

Supporting gut health & the microbiome. The gut is the second brain! Prebiotic foods as well as probiotics (specific strains) have been researched to support neuroendocrine health & brain function.

3. Brain food

Foods such as oily fish, green leafy veggies, berries, nuts & seeds (walnuts, flaxseeds, pumpkin seeds, chia seeds) turmeric, avocado.

4. Sleep

Protect & prioritise your sleep.

5. Manage blood glucose & insulin sensitivity

Avoid insulin resistance, protein, whole grains, oily fish, exercise especially lifting weights.

6. Reduce or quit alcohol

7. Cut out processed & sugary foods.

8. Manage inflammation

Managing your inflammation through your diet, sleep, exercise & with a tailored treatment plan from your Naturopath.

9. Herbal medicine

Herbal medicine can support memory, stress and mild anxiety as well as improve energy & cognitive function. Speak with one of our Naturopath’s how herbal medicine can help you.

10. Managing other factors

Other factors such as nutrient deficiencies (iron, B12), heavy metals, environmental toxins, & food sensitivities may also be a factor.

The time of perimenopause is a very important time for nurturing ourselves and prioritising our health. If we can support our bodies through this transition with love, self are, a good diet, stress reduction and a little help from your practitioner we are likely to experience less symptoms, be happier and have better health later in life.

If you or someone you know is looking for personalised support with a naturopathic and functional medicine approach, book an appointment with Naturopath Cass here, or call the clinic on 03 5977 0177.

This article is intended to be informational only and represents the opinion of the author. It is not intended to be used as medical advice and does not take the place of advice from a qualified health care practitioner in a clinical setting. Please check with your healthcare practitioner before embarking upon any of the treatments discussed.