Let’s Talk Brain Fog: How Nutrition, Hormones and Supplements Can Support Cognitive Health
Brain fog is something many women experience, particularly during perimenopause and menopause. It can show up as forgetfulness, difficulty concentrating, struggling to find the right words, or feeling mentally sluggish. While it can feel worrying or frustrating, there are strong links between hormone balance, nutrition, and brain health that can help support cognitive function.
The Link Between Hormones, Nutrition and Brain Function
Fluctuating hormone levels particularly declining oestrogen can impact neurotransmitters, mood, memory, and focus. One of the most effective ways to support hormonal balance and brain health is through diet and targeted supplementation.
Essential Fats for Brain Health
Omega-3 and Omega-6 fatty acids play a vital role in supporting brain function, reducing inflammation, and maintaining healthy cell membranes.
Foods rich in essential fatty acids include:
- Oily fish such as salmon, mackerel and sardines
- Eggs
- Nuts and seeds
- High-quality supplements such as Skin Omegas by Advanced Nutrition Programme
These healthy fats help support cognitive clarity and overall hormone balance.
The Importance of Antioxidants
Antioxidants such as Vitamins A, C and E help protect the body against oxidative stress caused by free radicals.
What Are Free Radicals?
Free radicals are unstable molecules naturally produced when the body converts food into energy. In excess, they can damage cells and DNA, contributing to:
- Premature ageing
- Inflammation
- Chronic disease
- Cognitive decline
Free radical damage can increase through lifestyle factors including:
- Diets high in processed foods and sugar
- Smoking and alcohol
- Chronic stress
- UV exposure
- Unhealthy fats
Eating antioxidant-rich foods such as colourful fruits, vegetables, and nutrient-dense supplements helps neutralise these harmful molecules.
Can Creatine Support Brain Health?
Creatine is widely known for supporting physical performance by helping the body produce cellular energy. Fantastic for our workouts and now, emerging research suggests creatine may also support brain health by:
- Improving mental clarity and focus
- Supporting memory
- Reducing fatigue
- Supporting energy production within brain cells
Convenient options include creatine powders or gummies, which can be easily added into daily routines.
(You can listen to Dr Rhonda Fitzpatrick discussing the cognitive benefits of creatine here: https://www.youtube.com/watch?v=EoYRAlpop5c)
Lifestyle Factors That Support Brain Function
In addition to nutrition and supplementation, lifestyle plays a major role in cognitive wellbeing. Regular exercise improves circulation to the brain, supports mood, and enhances mental clarity.
Supporting Brain Fog During Perimenopause and Menopause
Brain fog is extremely common during hormonal transition and is often linked to declining oestrogen levels. Supporting the body with the right nutrients, supplements and lifestyle choices can help improve clarity, focus and energy levels.
👉 Recommended Support:
- Skin Omegas by Advanced Nutrition Programme (Omega 3 & 6 support)
- Creatine powder or gummies for energy and cognitive support
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