If you are reading this (and you have a uterus), then you are already familiar with hormones and some of the not so fun parts of their changing patterns.
From difficult or just annoying periods, fertility challenges, pregnancy, peri-menopause and menopause it feels like, and is A LOT.
Wherever you are on the age spectrum, if you’ve had a menstrual cycle then you know about hormone changes and how they can impact your body and your mood. Pregnancy, post-partum, peri-menopause and menopause are just different hormone fluctuation patterns – but it all goes to hormonal changes. And what we are now understanding more, is that each stage has its own effect on our brain and cognitive health.
You are probably familiar with feeling “a bit slow” or foggy, with challenges concentrating during your cycle, while pregnant/post-partum (baby brain is REAL), and (if you are there yet), in peri and menopause. This feeling has a name: Hormonal Brain Fog. It’s extremely common (after all, 50% of us have a uterus!), but not very well researched, thanks to science’s gender bias, especially when it comes to brain health. (that's a topic for another blog, grrr.)
Hormonal Brain Fog symptoms can include:
It turns out estrogen is neuro protective, and when it’s low or out of balance, our brain functions differently. And while our hormones aren’t the only cause of brain fog (there is also depression, stress, medications, dehydration, low vitamin D and more), they can often be the culprit.
Each month, Estrogen dominates in the first half of the cycle (follicular phase), promoting brain health and cognitive function. After ovulation (luteal phase), progesterone levels rise to balance estrogen. An imbalance between estrogen and progesterone during this phase may lead to brain fog and other symptoms.
High levels of estrogen and progesterone support pregnancy but may also lead to brain fog and fatigue. Structural changes in the brain, such as reductions in gray matter, occur during pregnancy and persist postpartum.
Hormone levels rapidly decline after delivery, which can further contribute to brain fog. Factors such as brain changes from pregnancy, healing and breastfeeding demands, and sleep deprivation may also play a role in postpartum brain fog.
The Peri phase is characterized by fluctuating hormone levels causing irregular and missed periods, and is often accompanied by brain fog and cognitive difficulties due to varying, and eventually lower hormone levels. After periods stop completely (menopause is defined as having no periods for 12 months or more), estrogen, testosterone, and progesterone settle at lower levels. Low estrogen levels in menopause can contribute to brain fog and cognitive changes. Hormone therapy has been shown to be protective of brain health during this stage, but is a personal choice and not for everyone.
Poor sleep, low energy & fatigue often accompany brain fog in all phases of a woman’s life, but especially in the first 7 third trimester of pregnancy and in peri & menopause. Good sleep is incredibly important to allow the brain to “cleanse”, so if you aren’t sleeping well, your brain fog will be worsened. Read more about Good Sleep Habits here.
Moving your body is great for reducing stress, increasing blood and oxygen flow to the brain, and supporting hormone health. When done in moderation, all forms of movement are helpful in reducing stress, increasing energy and well-being. What do you enjoy most? Walking, dancing, strength training, swimming, running, sports, yoga? Choose something you like and make it a habit. Engaging new activities promotes a sense of reward and is great for forming new neuropathways in your brain. Check out our Nia Dance Fitness and Gentle Moving to Heal online classes if you'd like to explore something new!
Think low sugar, nutrient-dense, unprocessed foods including lots of veggies and fruits and high-quality protein at each meal.
Stress impacts hormones significantly, especially cortisol and serotonin. High cortisol further impacts ability to sleep well and think clearly, so managing stress is vital.
Brain fog is also a classic symptom of hypothyroidism, so it’s a good idea to get your levels tested and work with your health professional if this is an issue.
Keep your brain active and challenged. Try some daily brain games like a crossword, word games or math games.
More Reading and References:
This blog post was sourced from Niyama Wellness | Canadian-made Plant-based Natural Supplements & Self-care Essentials (niyama-wellness.ca)
