Why Perimenopause Drops Your Brain Energy (And How to Fix the Fog)
If your brain feels like it’s in go-slow mode and thinking feels like a slog, you might be blaming perimenopause. But which specific stage you are at is a great indicator of what is actually going on under the hood.
Early in perimenopause, we see progesterone steadily declining while oestrogen goes on a wild rollercoaster ride. We notice mood changes, an increase in anxiety, poor sleep, general exhaustion, and a host of increasingly weird or intense premenstrual symptoms. Loads of reasons to have brain fog and a tired brain, right?
But these symptoms are like a knock-on effect from low progesterone. It’s not the direct cause of the energy drop.
When oestrogen starts to properly decline in late perimenopause instead of just playing games, it can actually reduce brain energy by a whopping 30%!
Oestrogen's hidden job is helping neurons use sugar for energy in the brain. It literally upregulates the insulin receptors that are essential for glucose to enter your brain cells (Brinton, 2013). Less oestrogen means less immediate brain energy. Oestrogen is also profoundly neuroprotective.
But please, don’t panic! Don’t lose sight of the fact that this is a completely natural biological process. A lack of oestrogen can be compensated for.
Shifting the Strategy
All this really means is that instead of relying on oestrogen to get our neurons firing or to protect our brains, we need to start doing things a little differently. And by differently, I mean NOT ignoring our own needs all the time, but putting a little of that love and care we shower the world with right back into our own basket.
I want you to take an honest look at your lifestyle and do a quick, non-judgmental audit. Start right here:
Prioritize Sleep: Sleep is essential for the brain's glymphatic waste-clearance system to work effectively (Verghese et al., 2022). Do you get a good 8 hours of sleep? If not, why? Can you go to bed earlier, or create a better sleep routine? Do you need help exploring things like sleep apnea? What can you do to improve this?
Balance Blood Sugar: Balanced blood sugar levels not only reduce your long-term dementia risk, but they create beautifully regulated energy—and the brain loves nothing more than regular energy! Are you eating three well-balanced meals a day while sitting down and undistracted? No? Why not? What is stopping you from doing this, and what can you change to make it happen?
Focus on Protein & Good Fats: These are excellent, highly stable energy sources. They provide much more consistent fuel through the day than the wild ride of carby snacks and cheap energy cravings. Are you eating adequate protein and appropriate fats at every single meal? (Spoiler alert: there should be three distinct meals a day). If not, why not? How can you change this? What proteins and fats can you include easily?
Calm the Anxiety Loop: Chronic anxiety scrambles our brain, making clear thought much harder than normal. We absolutely know from clinical data that mindfulness and meditation physically reduce anxiety pathways in the brain to allow for clearer thinking (Goyal et al., 2014). Can you carve out 5 minutes for your nervous system today?
Move Post-Meal:Exercising after a meal directly reduces postprandial (post-meal) blood sugar spikes AND increases circulation and blood flow to the brain. That is a massive double win! Can you take a 20-minute stroll after a meal? Are you incorporating movement into your daily routine? Look honestly at why not. What can you change? Anything is better than nothing! Remember: consistency, not perfection!
The Next Phase
Oestrogen is essential for reproduction, but the human body is really very clever. Once that reproductive need is over, we get to move on to our next phase. With a little thought, planning, and biochemical care, that next phase can burn just as brightly as the others!
If you are ready to stop guessing how to fuel your brain through this transition, looking at your specific metabolic blueprint is the ultimate place to start.
My Metabolic Balanceprogram takes the guesswork completely out of the equation. By looking directly at your unique blood chemistry, we establish the exact proteins, healthy fats, and nutrients your body requires to optimize blood sugar, stabilize your energy, and keep your brain sharp without relying on old hormone levels.
Let's build a plan that carries you brightly into your next chapter. Book a 15-Minute First Step Chat with me today and let’s look at your unique metabolic health. Go on, you good thing!
Further Reading & Peer-Reviewed Resources
Simply Healing is a naturopathic and homeopathic clinic led by Sarah Dobbs, nestled in the rainforest of Kuranda. Just 30 minutes from Cairns. We specialize in Metabolic Balance and holistic health, supporting clients in person across Far North Queensland or online Australia-wide.