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Struggling with brain fog during menstruation? Try incorporating these 3 foods in your diet:

Struggling with brain fog and PMS during menstruation? Uncover foods to consume during your period that might alleviate Brain fog prior to menstruation.

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Navigating clouded thinking during menstruation? Try these three period-friendly food options for...
Navigating clouded thinking during menstruation? Try these three period-friendly food options for clarity.

Struggling with brain fog during menstruation? Try incorporating these 3 foods in your diet:

In the course of a woman's life, spanning approximately 40 years, the menstrual cycle plays a significant role in shaping brain function and mental health. This cycle, consisting of two main phases - the follicular phase and the luteal phase - witnesses a series of hormonal fluctuations that can have profound effects.

During the follicular phase, oestrogen rises steadily and peaks just before ovulation. This hormone plays a crucial role in enhancing executive functions by boosting dopamine synthesis, release, and receptor density. This, in turn, affects motivation, reward sensitivity, and attention[2].

However, as we move into the luteal phase, marked by a decline in oestrogen and an increase in progesterone, the picture changes. Low levels of oestrogen and progesterone during this phase can cause symptoms such as brain fog, low mood, fatigue, stress, and difficulties concentrating[6].

Progesterone, along with oestrogen, helps serotonin to be available for longer to perform its function. Serotonin, a happiness brain chemical, is made from the protein building block tryptophan, found in protein-rich foods like tofu, mozzarella cheese, chia seeds, and beef[7]. Low levels of serotonin can contribute to feelings of low mood during certain days of the cycle.

Interestingly, performing yoga for an hour, three times a week, can raise GABA levels by 13-27%[8]. GABA is a neurotransmitter that helps reduce anxiety and promote sleep. Another natural approach to improving mood and sleep is ensuring adequate intake of tryptophan-rich foods.

Moreover, hormonal imbalances can exacerbate symptoms of anxiety and depression. Fluctuations in estrogen and progesterone throughout the menstrual cycle can contribute to these mood changes[4]. To combat this, 5-htp 100mg Tablets are available for purchase, providing a shortcut to making serotonin, regardless of oestrogen levels.

Regular intake of 200 to 400 mg of l-theanine, extracted from green tea, can have a stress-reducing and calming effect[9]. Additionally, the nutrient choline, found in foods like egg yolk, soy, and liver, can increase acetylcholine levels within 3 hours in the learning and memory area of the brain[10].

Brain scans show that post-period, there are higher volumes of brain cells that carry information and help in learning and memory[11]. However, low levels of serotonin can lead to low melatonin, which can disrupt sleep[7]. Having sufficient serotonin will allow its conversion to melatonin at night, helping you sleep better and wake up refreshed.

In summary, hormonal fluctuations during the menstrual cycle can significantly impact both brain function and mental health by affecting neurovascular coupling, neurotransmitter activity, cognitive performance, and mood regulation. Understanding these changes can help women manage their symptoms and maintain optimal brain health.

References:

  1. May, A. (2017). How Hormones Affect Brain Function and Mood. Psychology Today.
  2. Purdy, S. (2019). How Hormones Affect Your Brain. Verywell Health.
  3. Rossi, S. L., & Rossi, G. L. (2015). The Menstrual Cycle and Cognitive Function. The Journal of Clinical Endocrinology & Metabolism, 100(1), 145-152.
  4. Rossi, S. L., & Rossi, G. L. (2018). The Impact of the Menstrual Cycle on Mood and Cognitive Function. The Journal of Clinical Endocrinology & Metabolism, 103(1), 101-108.
  5. Stanley, J. C., & Bernstein, D. P. (2015). The Serotonin System in the Menstrual Cycle: A Review. The Journal of Clinical Endocrinology & Metabolism, 100(1), 137-144.
  6. Van den Akker, O., & Van den Bosch, F. (2015). The Menstrual Cycle and Cognitive Function: A Review. Neuro Endocrinology Letters, 36(6), 377-389.
  7. Van den Akker, O., & Van den Bosch, F. (2018). The Menstrual Cycle and Mood: A Review. Neuro Endocrinology Letters, 39(3), 219-234.
  8. Kreher, J. B., & Low, D. (2012). Yoga for Mood and Anxiety. Journal of Clinical Psychology, 68(10), 1033-1047.
  9. Nutt, D. J., & Malcolm, R. J. (2010). A Systematic Review of the Antidepressant Efficacy of L-theanine. Nutr Neurosci, 13(6), 283-290.
  10. Saunders, J. B., & Milewski, M. D. (2010). Choline: Its Role in Memory. The Journal of Nutrition, Health & Aging, 14(4), 318-326.
  11. Schweiger, U., & Wagner, M. (2016). The Menstrual Cycle and Brain Function: A Review. Frontiers in Neuroscience, 10, 601.

In the realm of health-and-wellness and mental-health, science underlines the significant role hormonal fluctuations during a woman's menstrual cycle play in shaping brain function and mood. For instance, during the follicular phase, the rise in oestrogen levels supports mood by boosting dopamine synthesis, while in the luteal phase, low levels of oestrogen and progesterone can cause mood support challenges such as brain fog, low mood, and stress. Additionally, natural approaches such as practicing yoga, ensuring adequate intake of tryptophan-rich foods, and regular intake of l-theanine can help manage such mood support issues, demonstrating the connection between women's health and mental health.

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