CLEARING THE CLOUDS, HOW HEALING YOUR GUT CAN LIFT MENOPAUSE BRAIN FOG

Ladies, ever walked into a room, on a mission ready grab, do or organize something and then all of a sudden poof! You stop dead in your tracks and can't remember what it is you were after in the first place? You're not alone.

If you’re somewhere in your 40s or 50s, in menopause or perimenopause, most would roll their eyes or laugh and try and tell you to get used to it. It comes with the territory. I'm here to tell you it doesn't have to.

Brain fog is one of the most common—and most frustrating—symptoms women experience in perimenopause and menopause. Forgetting why you walked into a room, struggling to find the right words, or feeling like you’re in a mental haze all day can be unsettling. Even if you’ve never been that organized and on-top-of-things sort of gal, you're probably feeling like you're losing your mind.

Most women assume this is just part of aging, something they have to live with. But here’s the truth: Brain fog is not inevitable. It’s a symptom of something deeper going on in the body, and one of the biggest culprits? Your gut.

Your gut isn’t just responsible for digestion. It’s home to trillions of bacteria, fungi, and other microbes that influence everything from your immune system to your hormones and—yes—your brain function. This ecosystem, known as your microbiome, is in constant communication with your brain through something called the gut-brain axis, GBX. When your gut is healthy, your brain benefits. When it’s out of balance, you start seeing symptoms like brain fog, mood swings, anxiety, and even depression.

For women in perimenopause and menopause, this connection becomes even more critical. As estrogen levels decline, it impacts the composition of your gut bacteria, leading to dysbiosis—an imbalance between good and bad bacteria. More bad bacteria can trigger inflammation, disrupt neurotransmitter production (hello, serotonin and dopamine!), and impair the way your brain processes information. FYI, 50 to 90 percent of the hormones and neurotransmitters that regulate mood, motivation, focus, happiness, energy, sleep are all made in your gut.

What science used to think was a head thing, is now showing that it's a gut thing. So, if you want the fog to lift and start feeling like yourself again, healing your gut and the GBX is the best place to start.

Healing your gut isn’t about taking a random probiotic and hoping for the best. It requires a strategic, multi-step approach to rebalance your microbiome, reduce inflammation, and restore proper communication along that axis between your gut and brain.

Here’s three steps that will go a long way to promote healing:

1. Prebiotics: Feed the Good Bacteria

Think of prebiotics as the fertilizer for your microbiome. They’re specific types of fiber that feed the good bacteria, helping them grow and thrive. Without prebiotics, probiotics (the good bacteria) struggle to survive.

Some of the best prebiotic-rich foods include:

• Garlic

• Onions

• Asparagus

• Bananas (especially green ones)

• Chicory root

• Flaxseeds

Supplementing with specific prebiotics together that support the GBX can also be helpful, especially if your diet is lacking in fiber or if you’ve been dealing with gut issues for a while.

2. Probiotics: Restoring the Balance

Probiotics are live bacteria that help repopulate your gut with beneficial microbes. But not all probiotics are created equal. Different strains do different things, and if you’re dealing with brain fog, you’ll want to focus on strains that support cognitive function and reduce inflammation, rather than one that deals with say constipation or diarrhea.

Some of the best probiotic strains for brain health include:

• Lactobacillus R0052 – Supports neurotransmitter production for positive mood.

• Bifidobacterium R0175 – Helps improve stress resilience.

• Lactobacillus R0011 – Enhances gut barrier function and reduces toxins that contribute to brain fog.

You can get probiotics through fermented foods like sauerkraut, kimchi, kefir, and yogurt, but most women benefit from a high-quality probiotic supplement, especially in menopause and/or if you've been dealing with gut imbalances for a while.

3. Postbiotics: The Missing Link

Postbiotics are the beneficial compounds that probiotics produce when they ferment fiber in your gut. These include short-chain fatty acids like butyrate, which help reduce inflammation, heal the gut lining, and improve brain function.

Research shows that postbiotics play a key role in reducing oxidative stress and supporting neurotransmitter activity—both of which are crucial for eliminating brain fog. While some postbiotics are naturally produced when you eat fiber-rich foods, targeted supplementation can accelerate the healing process.

Rebalancing your microbiome is the first step, but maintaining a gut-friendly lifestyle is what keeps brain fog from coming back. Here are some additional strategies to support gut and brain health long-term:

• Eat a diverse, whole-foods diet. The more variety of whole foods in your diet, the better your gut microbiome will be. Aim for a rainbow of fruits and veggies, quality proteins, and healthy fats.

• Reduce processed foods and sugar. Sugar feeds harmful bacteria and contributes to inflammation. Cutting back can make a huge difference in both gut and brain function.

• Manage stress. Chronic stress alters gut bacteria and increases inflammation, making brain fog worse. Mindfulness, deep breathing, and purposeful movement (like yoga, walking, weight training) can help.

• Get quality sleep. Poor sleep disrupts the gut-brain axis, so prioritize good sleep hygiene—reduce screen time before bed, keep your room cool, and establish a bedtime routine.

• Stay hydrated. Water is essential for digestion, detoxification, as well as brain function. A properly hydrated brain functions 28 percent better than one that is not.

Brain fog isn’t just a symptom of menopause—it’s a sign that your gut needs attention. By taking a targeted approach with prebiotics, probiotics, and postbiotics you can heal your microbiome and the GBX, restore gut-brain communication, and watch the fog lift for good.

For more information and free video on a targeted approach to healing your microbiome and restoring the gut-brain axis, GBX, email [email protected]