How To Restore Your Brain Power (and make a decision)
If you have a foggy head, struggle to make decisions, or think things through – this could be a sign of a number of hormone imbalances and it’s also a warning sign of burnout.
Psychological stress is one of the leading drivers of low brain power in today’s “always on” culture. Ever tried to make a decision when you’re really stressed out? This is because long term increases in cortisol (our main stress hormone) can lead to changes in brain chemistry affecting our learning, focus, memory and mental health. But there are, of course, many other causes of brain fog that we might want to consider too.
Low levels of certain nutrients (our brains need a LOT of nutrients and energy to work well), food sensitivities, digestive issues, blood sugar imbalances, poor sleep, thyroid issues, too much exercise (or not enough), toxins and heavy metals from our environment can all contribute to low brain power. Low or imbalanced levels of certain sex hormones, like oestrogen and progesterone, can also play a major role.
Let’s look at oestrogen for a second. Oestrogen actually ENERGISES the brain. It literally boosts synaptic connections within the hippocampus (the memory & learning centre of the brain), increasing mental sharpness, communication skills & creativity. Oestrogen also positively influences serotonin release – making us feel happy, more sociable and outgoing! Low levels of this key hormone can thus negatively impact brain “energy” for women if there is an imbalance or long term shift in levels produced or circulated around the body.
When it comes to reigniting your mental energy - it’s time to take action. You deserve your brain power back!
Here are just a few tips to help you on your way to a clearer head:
Balance your blood sugar – prioritise low GL, high fibre foods like beans, pulses, whole vegetables, protein-rich foods (organic grass fed meat, wild caught fish, organic goats or sheep milk dairy, quinoa, pulses, beans), complex carbs and wholegrains; and avoid refined or processed carbs and sugars where possible. Aim to eat every 4-5 hours, but don’t eat in between (unless you have hypothalamic amenorrhoea). This will help protect your insulin response.
Enjoy healthy fats - eat oily fish often! Think salmon, trout, mackerel, sardines, anchovies and pilchards. Omega-3 fatty acids found in oily fish help build membranes around each cell in the body, improve communication between brain cells and have a positive influence on our hormones. Aim for 3-4 portions a week. Avocados, nuts, seeds, olive oil and coconut oil also support brain health.
Eat dark leafy greens daily - kale, spinach, rocket, spring greens, beat leaf, watercress, chard and broccoli. These foods pack a punch in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help sharpen the mind, improve memory & focused learning.
Daily relaxation is a must - schedule in 5-10 mins non-negotiable "me" time daily. It’s essential to take the load off your adrenals and balance your cortisol. Take a bath, read a book, take some deep breaths, walk in nature, do some gardening, phone a loved one, dance (or head bop!) to one of your favourite tunes.
Get some exercise - try a mix of walking, yoga or Pilates, weights and cardio for a balanced exercise routine. Don’t over-exercise though. This can increase cortisol and contribute to brain fog!
Reduce your exposure to heavy metals & chemicals – filter your tap water; quit smoking; limit consumption of large ocean fish (fresh tuna & swordfish) to once a month to reduce mercury exposure; eat organic where feasible (especially organic meat and thinned skin fruits/veg); and use aluminium free deodorants. You can also add turmeric, coriander, berries, spirulina, chlorella and berries to your diet regularly (smoothies are great) to support liver detoxification of heavy metals.
Get a good night’s sleep – regularity is key. Try going to bed and waking at the same time each day (weekends included) to regulate your circadian rhythm. Aim for 7-8 hours a night with a preference for an early bed time, where possible. If you’re struggling to sleep, check out my tips on helping you get a restful night’s sleep.
Supplements - to get help with the right supplements or if you feel it’s time to investigate a hormone imbalance or any of the above, get in touch or speak to another qualified Nutritional Therapist.
Testing - if your brain fog is severe, speaking to your GP is a good place to start to arrange some tests: Iron (ferritin), B12, thyroid (ask for a full thyroid panel: TSH, FT4, FT3, TPO & TG antibodies), vitamin D and oestrogen/progesterone. We can also arrange these tests and others for you, so do get in touch if the “fog” just isn’t clearing for you.
Finally, if you have been diagnosed with hypothalamic amenorrhoea (or suspect this is you), consider getting in touch to get the right support that works for you and your unique needs (they will be different!)
I hope you find this helpful. As always, do reach out if you have any questions - or to say hello:)!
Stay well x
© Holly Dunn Nutrition