Every month, millions of women experience the cyclic flow of hormones as their bodies prepare for menstruation. Alongside the physical symptoms, such as cramps and bloating, many also encounter fluctuations in mood, emotions, and cognitive abilities. One puzzling phenomenon that arises during this time is known as "brain fog."
Brain Fog and PMS
According to Dr Keni Ravish Rajiv, Consultant Neurologist and Epileptologist, Aster RV Hospital, brain fog is not a medical term but used to describe the range of symptoms.
Brain fog is a term used to describe a state of mental cloudiness, where people may experience difficulty concentrating, forgetfulness, reduced mental clarity, and a general feeling of mental fatigue. It can occur at any time but is often experienced more intensely during certain stages of a woman's menstrual cycle, particularly in the days leading up to her period.
Also read: Menstrual Health: Natural Remedies To Deal With The Period Cramps
PMS refers to a collection of physical, emotional, and psychological symptoms that occur in the late luteal phase of the menstrual cycle, typically starting around one to two weeks before menstruation. While the exact cause of PMS is not fully understood, hormonal fluctuations, primarily involving oestrogen and progesterone, are believed to play a significant role in its onset.
The Link Between Brain Fog and PMS
Hormonal fluctuations
The primary cause of PMS, hormonal shifts, may also be responsible for brain fog. Oestrogen and progesterone play crucial roles in brain function, influencing neurotransmitter activity and cerebral blood flow.
During the premenstrual phase, levels of these hormones fluctuate, affecting the communication between brain cells and potentially contributing to cognitive changes.
Hormonal fluctuations can impact serotonin and dopamine levels, two essential neurotransmitters that regulate mood and cognitive function.
A decrease in serotonin may lead to feelings of anxiety and depression, while alterations in dopamine levels might affect focus and motivation.
Inflammation And the Gut-Brain Axis
PMS has been associated with increased inflammation in some studies. Chronic inflammation can activate the gut-brain axis, influencing cognitive processes and contributing to brain fog.
Nutritional Deficiencies
Study suggest that women experiencing PMS may have lower levels of certain vitamins and minerals, such as vitamin D, calcium, and magnesium, which are essential for brain health. These deficiencies could potentially exacerbate brain fog symptoms.
Managing Brain Fog During PMS
Maintain a balanced diet: Consume a well-rounded diet rich in fruits, vegetables, whole grains, and lean proteins. Adequate intake of vitamins and minerals can support brain function and overall well-being.
Regular exercise: Engage in moderate physical activity regularly, as it can boost mood, reduce stress, and improve cognitive function.
Get sufficient sleep: Get quality sleep each night to support brain health and help manage fatigue and mental fog.
Stress management: Practise relaxation techniques such as meditation, deep breathing, or yoga to reduce stress levels, which can worsen brain fog.
Stay hydrated: Dehydration can contribute to cognitive decline and feelings of sluggishness. Make sure to drink enough water throughout the day.
Brain fog during the premenstrual phase is a real and challenging experience for many women. While the exact link between brain fog and PMS is not entirely understood, hormonal fluctuations, neurotransmitter imbalances, inflammation, and nutritional deficiencies may all play a role.
Also read: Menstrual Health: How Does Menstrual Hygiene Affect Your Reproductive Health
By maintaining a healthy lifestyle, managing stress, and seeking professional advice, women can alleviate the impact of brain fog and enjoy a more balanced emotional and cognitive state during their menstrual cycle.
