Brain Fog Relief For Perimenopausal Women

Original thought written and edited by Sarah Bonza MD with some AI enhancement

Brain fog is a symptom that is hard to pin down. Some people describe it as feeling spaced out and others might describe it as a fuzzy feeling in the brain. It can feel like being underwater, where everything moves more slowly.

It can feel like looking through a camera when the lens is blurred. Thinking is less sharp and words on the tip of your tongue do not come out. People with brain fog just feel “off”. 

Women in the menopausal transition often deal with brain fog.  This can be a surprising symptom of menopause, as it falls outside of the classic symptoms of hot flashes, night sweats, and vaginal dryness. 

Brain fog can be frustrating since menopausal women have jobs, family obligations, and busy schedules that demand staying focused. 

Changes to blood flow to the brain and neurotransmitters due to menopause can manifest as the frustrating symptom of brain fog. As estrogen, progesterone, and testosterone drop with the menopausal transition, cognitive function can decline. 

Menopause is not only a shift in the reproductive life of a woman, but also a profound neurocognitive shift. Fortunately, there are solutions so that women can get back on track with feeling their best. Before diving into those solutions, an understanding of why these cognitive changes so commonly occur due to menopause is essential. 

The Role Of Hormones In Brain Fog

Blood flow and circulation to the brain help deliver vital growth factors, nutrients, and oxygen to the brain. Adequate circulation to the brain helps to clear out toxins from the brain that result from regular daily cellular waste. All cells produce waste, which the body has a system for efficiently cleaning out. This system requires consistent, healthy blood flow. 

Estrogen promotes the dilation of blood vessels, which delivers a larger volume of blood to body tissues. As estrogen declines in menopause, blood flow to the brain can decrease. In fact, research has shown that estrogen, when medically replaced in menopause, increases blood flow to the brain by 22%. 

Clearing out waste from the brain is so important that there is a secondary system to accomplish this task called the glymphatic system. The glymphatic system, extraordinarily enough, was just discovered in 2012. 

Beta-amyloid is a protein that has been linked to the progression of Alzheimer’s disease and it’s accumulation is thought to partially result from improper clearance from the brain. 

The blood brain barrier surrounds the brain and protects it from general circulation. This blood brain barrier shields the brain from toxins and harmful pathogens such as bacteria. The blood-brain barrier is highly selective about what it allows in, permitting only nutrients and oxygen to cross. Progesterone helps enforce the integrity of the blood-brain barrier, preventing it from breaking down and allowing harmful substances to interact with the brain. 

Progesterone also lowers brain inflammation, protecting delicate brain cells from damage. Studies have shown that progesterone can speed healing from the damage inflicted by traumatic brain injury and stroke. 

Loss of integrity of the blood-brain barrier from aging has been linked to cognitive decline and neurodegeneration. While brain fog cannot be likened exactly to the cognitive decline of Alzheimer’s or dementia, it can be an early sign. 

Other Factors Impacting Brain Fog 

Other symptoms of menopause cause contribute to the symptom of brain fog. Insomnia is a common symptom of menopause, and reduced sleep quality can drive a decline in mental sharpness. Additionally, loss of blood sugar regulation during menopause due to the glucose-regulating effects of estrogen and progesterone can contribute to brain fog.  

The Best Supplements for Menopausal Brain Fog

Botanical medicines and supplements can enhance blood flow to the brain, assisting in reviving mental sharpness. Natural medicines can restore the cognitive decline that commonly occurs in menopause. 

Ginkgo Biloba

Ginkgo is a tree native to East Asia. Ginkgo is one of the oldest surviving tree species, dating back 200 million years. 

The medicinal parts of Ginkgo are derived from extracts of the leaf. Ginkgo has a long traditional history of being used for memory and cognitive support, especially in Chinese medicine. 

Research confirms that Ginkgo appears to increase cerebral blood flow. A 6 week study of menopausal women given 120 mg Ginkgo daily showed improved mental flexibility, particularly among the older participants. 

Phosphatidylcholine 

Phosphatidylcholine is a lipid abundant in cell membranes. Since the brain is 60% fat, lipids are essential for its architecture. Phosphatidylcholine is present in foods such as eggs, whole grains, and sunflower seeds.

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. 

Studies have found adequate serum levels of phosphatidylcholine are associated with an impressive 47% reduced risk of Alzheimer’s disease. 

Bacopa Monneri

Bacopa is a flowering groundcover plant native to Ayurvedic medicine, which is India’s traditional medicine system. As such, Bacopa has been used for centuries for medicinal purposes. 

The leaves and stems of Bacopa are used medicinally. 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. 

Gotu Kola 

Gotu Kola is a creeping herb found in the wetlands of Asia. Gotu Kola has been used in traditional Chinese, Indonesian, and Ayurvedic medicine for centuries. The leaves and stems are used for their medicinal properties. 

Gotu Kola upregulates a crucial protein called BDNF (brain-derived neurotrophic factor) in the brain. BDNF supports nerve growth, differentiation, plasticity, and survival. It is like fertilizer for the brain, keeping it healthy and sharp. 

BDNF is also upregulated through exercise, intermittent fasting, socializing, and sunlight exposure. 

Conclusion:

Brain fog during the menopausal transition is a common occurrence. Fortunately, there are natural medicines to assist in restoring mental clarity and focus. Life does not slow down for brain fog, and dealing with this frustrating symptom can make it hard to keep up.

Menopausal women want to be present for friends and family, perform well at work, and enjoy their hobbies without being weighed down. Often, symptoms of aging are simply dismissed or shrugged off as “getting older”. 

Functional medicine provides outstanding solutions for menopausal women who are looking to restore vibrant health, empowering women to enjoy optimal functioning at all stages of life. 

All the recommendations above should be initiated under the guidance of a medical doctor. Botanicals and nutraceuticals can interact with prescribed medications or be contraindicated for certain medical conditions, so they should only be started under medical guidance. 

Join Dr. Sarah Bonza’s Fullscript Dispensary for her doctor-recommended supplements to help you along your perimenopause or menopause journey and experience symptom relief!