World Menopause Day, on 18th October, highlights the very real issues that women face during this time in their life, wherever they reside. This year the focus is on cognitive function – an issue for millions of women going through the menopause.
Clinical nutritionist, Suzie Sawyer, shares some thoughts on cognitive function and suggests three nutrients that may help provide relief.
We know from research that brain function declines as we move into our 50s and accelerates into our 60s. During perimenopause (the years leading up to the menopause) and post-menopause, oestrogen levels fluctuate and eventually decline. Since there are oestrogen receptors in the brain, cognitive function is going to be affected.
It’s also important to note that any nutrient deficiencies can exacerbate symptoms. As we approach mid-life, these deficiencies become more noticeable and can trigger brain fog and other cognitive issues.
The good news is that by plugging some of these nutrient gaps and using nature’s power, there’s much that can be done. And making sure you are getting enough of these three essential nutrients is a good place to start.
Omega-3 fats
The brain is an incredibly fatty organ, with high levels of omega-3 fats in the membranes. They are essential from the first moment of life and their importance doesn’t diminish as we get older. We also know from the National Diet and Nutrition Survey (NDNS) how deficient we are as a nation in terms of omega-3s, which is magnified during menopause and can make symptoms worse.
Omega-3 fats are also needed for hormonal balance, therefore are going to be super-helpful during the menopause years. The best source of omega-3s is fish oil, so eating oily fish such as salmon, mackerel and sardines is great or taking a fish oil supplement is a good idea. If you don’t like fish or are vegan, alternatively eat plenty of flaxseeds which are a great source of omega-3 fats.
Vitamin B12
One of the busy family of B-vitamins, Vitamin B12 fulfils a vital function in the nervous system but also in the production of red blood cells. From a biochemical perspective, vitamin B12 is essential for some of our most complex mechanisms (one being methylation) which is also key for brain function.
If you’re suffering from anxiety and brain fog, then try to increase foods rich in B12, such as meat, fish, cheese, and eggs. Unfortunately, if you’re vegan it’s difficult to get sufficient B12 without supplementation. Even if you’re not vegan, taking a daily supplement of vitamin B12 may help with cognitive menopausal symptoms.
Absorption of B12 is often impaired if the gut microbiome isn’t optimal (which is common). To help your gut health go for prebiotic foods, such as wholegrains, bananas, asparagus, and garlic, as well as probiotic fermented foods. Alternatively take a daily probiotic supplement.
Choline
Choline is an essential brain nutrient that works rather like the B-vitamins. It’s essential in nerve transmission, communicating between the nerves and muscles but also plays a key role in memory, mood and concentration. Again, if anxiety is an issue, then choline could help.
Interestingly, pre-menopause, oestrogen triggers the gene that codes for choline production, but as oestrogen levels decline, then so does choline. The body does make choline but sometimes more is required. It’s widely available in foods especially eggs, beans and cruciferous vegetables.
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