Catherine O’Keefe Menopause Coach & Workplace Consultant on how to support brain health in your 40s, 50s and beyond.

Navigating through the perimenopause and menopause stages generally brings an unwelcome companion – brain fog. This fog, characterised by forgetfulness, confusion, and lack of focus, can be unsettling, especially for women in their 40s and 50s. The good news is that there are ways to lift this fog and maintain brain health during this transformative phase of life. Brain fog during menopause isn’t just a fleeting inconvenience; it’s a real phenomenon backed by science. Fluctuating hormone levels, particularly oestrogen, play a significant role in cognitive functions. As these hormone levels dip, many women experience temporary cognitive issues – it’s not just the classic symptoms it can also affect memory recall, executive functioning and decision making.

So where do you start to support yourself?

Nutrition: Your First Line of Defence
A well-balanced diet is crucial in combating menopausal brain fog. Omega-3 fatty acids, found in fish like salmon and mackerel, nuts and seeds are particularly beneficial. These fatty acids are not just heart-healthy; they are vital for brain health. In addition to omega-3, incorporating a variety of fruit, vegetables, whole grains, and lean proteins can provide the necessary vitamins and minerals to support overall health, including brain function. Foods rich in antioxidants and B- Vitamins are particularly beneficial for maintaining cognitive clarity. If you find it difficult to get these key nutrients in your diet each day try a high quality supplement like Cleanmarine MenoMin which contains a highly absorbable form of omega-3 with B vitamins and vitamin D in combination with soy isoflavones, a phytoestrogen.

Lifestyle Factors: Beyond Diet
Exercise is another critical component. Regular physical activity increases blood flow to the brain, supporting memory and other cognitive functions. Activities like brisk walking, swimming, or yoga not only help in maintaining a healthy weight, but also in reducing stress and improving sleep – both of which can positively impact brain health. Mindfulness and cognitive exercises like puzzles, reading, or learning a new skill can also keep the brain active and clear the fog. These activities stimulate the brain, fostering new connections and enhancing cognitive reserve.

HRT (Hormone Replacement Therapy) and Dementia Prevention: A Note of Caution
Some women report that HRT helps this symptom of menopause but that is not always the case. Brain fog can continue and that is why lifestyle and nutrition are also important to build into your habits when using HRT too. In addition, a hotly debated topic is the use of HRT in preventing dementia. These findings are not yet clinically proven, and further research in this area is welcomed. Perimenopause and menopause are significant stages in a woman’s life, bringing changes that can affect the brain. By focusing on nutrition, particularly omega-3s, and incorporating lifestyle changes like regular exercise and cognitive stimulation, women can effectively support their brain health. Remember, every woman’s journey through menopause is unique. Embracing this phase with the right nutrition and lifestyle choices can make a significant difference in lifting the fog and embracing a clearer, more vibrant chapter of life.

Follow Catherine O’Keeffe on Instagram @WellnessWarrior.ie