Brain Fog During Menopause Is Connected To Low Levels Of This Nutrient, Per New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
Menopause and perimenopause pack a whopper of a punch when it comes to pesky symptoms. Think: Hot flashes, random sweats, vaginal dryness, mood swings, and more. But it's not just your body that bears the brunt of this hormonal change. Your brain may take a hit too, in the form of brain fog.
Of course, there's renewed interest in hormone therapy and its benefits for treating some of the symptoms mentioned. But new research also suggests you may be able to combat that brain fog by making sure you're getting enough of one key nutrient in your diet. Here's what you need to know.
Meet the experts: Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary; Jessica Cording, RD, the author of The Little Book of Game-Changers
The study, which was published in the journal Nutrients, analyzed data from 39 women who weren't anemic but who had either low iron levels or normal iron levels for their age. The women, who had a mean age of about 54, provided blood samples, went through MRI scans to look at their brain iron levels, and did a few cognitive tasks with an electroencephalogram (EEG), a test that measures the electrical activity of the brain.
The researchers discovered that women who had adequate levels of iron in their blood did better on cognitive tasks than those with lower levels. Those whose iron levels were below what was expected for their age did worse on tests for memory, attention and cognition.
'Addressing low iron levels at the menopausal transition may be a candidate approach for alleviating the 'brain fog' commonly experienced at menopause,' the researchers wrote.
First, it's important to establish why iron is so essential to humans. Along with a slew of other things, iron helps red blood cells carry oxygen throughout your body, per the National Institutes of Health (NIH). Iron is a crucial component of hemoglobin, which is a protein in red blood cells that binds to oxygen. When your iron (and hemoglobin) levels are good, your blood can more easily shuttle oxygen around your body, including to your brain.
Symptoms of low iron levels during any phase include trouble concentrating and difficulty with cognitive function, so this isn't completely out there, says Jessica Cording, RD, author of The Little Book of Game-Changers. You may also feel weak and struggle to get through workouts when your iron levels are low, according to the NIH.
It's not uncommon for women in perimenopause to have heavy bleeding, says Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology and reproductive sciences at Yale School of Medicine and founder of Madame Ovary. That can cause women to have low iron levels (blood loss is linked to iron loss). 'Blood brings oxygen to our tissues, including the brain,' Dr. Minkin says.
If you are struggling with lower iron levels, you'll get less oxygen to all of your tissues, including the brain, she explains. Cue the brain fog.
Iron levels vary person to person and depending on your age, but women usually should have levels of 35 to 145 mcg/dL, according to Mount Sinai. But healthcare providers will also usually look at other things related to iron, like your total iron binding capacity (which tells if there's too much or too little iron in the blood) and iron saturation (the percentage of a protein that carries iron in the blood called transferrin), Cording says. 'That can tell us a little more about what's going on,' she says.
Getting your iron levels checked involves a blood test that is given by a healthcare professional, like your general practitioner or a dietitian. Dr. Minkin says it 'makes sense' to stay on top of your iron levels when you're in perimenopause and menopause.
'If someone is dealing with brain fog, it's also smart to get their vitamin B12 and folate levels done,' Cording says. 'Those can also impact brain function.'
Cording usually recommends focusing on getting your iron from food first before immediately leaning on supplements. That means loading up on things like white beans, lentils, red meat, fortified cereals, spinach, and tofu, she says. If you're bleeding heavily, she suggests being especially aware of how much iron you're having during that time to help get your levels up.
But if your iron levels are especially low, your healthcare provider may recommend taking a supplement. The exact amount to take depends a lot on your current levels. 'People with less frequent periods or no periods probably don't need as much iron as younger women who are bleeding regularly,' Cording says. 'But some women in perimenopause experience more frequent and heavier periods—they might need more iron than younger women.'
Ultimately, if you're dealing with brain fog, it's important to talk to a healthcare professional. They can order testing and help you find a solution from there.
You Might Also Like
Jennifer Garner Swears By This Retinol Eye Cream
These New Kicks Will Help You Smash Your Cross-Training Goals
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
13 hours ago
- Yahoo
‘It's violently anti-woman': Melissa Murray reflects on the criminalization of miscarriage
One in five women experience a miscarriage according to the National Institutes of Health, and now women who suffer pregnancy loss can face prosecution. One prosecutor in West Virginia even went so far as to suggest women call law enforcement after having a miscarriage to avoid prosecution. Amanda Zurawski, lead plaintiff in the Texas case that included 20 women who were denied emergency care, called this suggestion 'reprehensible' and 'terrifying.' NYU Professor Melissa Murray says that
Tom's Guide
a day ago
- Tom's Guide
Trouble sleeping? 'Moon breathing' can reduce anxiety at night, says expert
Even when you've created the perfect environment for sleep and are exhausted from a busy day, sleep can be elusive if you experience nighttime anxiety — which can include trouble relaxing, night sweats, panic attacks and increased waking during the night. But what if we told you that an ancient yogic breathing technique could be a tool in your arsenal to challenge it? Moon breathing is a term that has become more popular more recently thanks to social media platforms like TikTok. This breathing technique is focused on using your left nostril, and can lead to a range of benefits, including activating the parasympathetic nervous system (the part of our autonomic nervous system associated with relaxation), lowering the heart rate and preparing the body and mind for sleep. To explore more about what moon breathing is, exactly why it can help with nighttime anxiety and sleep, and how you can try it, we've spoken to licensed clinical psychologist specializing in sleep and trauma, and yoga teacher, Dr. Leah Kaylor Ph.D. PLLC.. "Moon breathing is a calming yogic breathwork technique rooted in ancient Indian practices of pranayama. In yogic philosophy, the left nostril is associated with lunar (moon) energy—cool, calm, and introspective," says Dr. Kaylor. It's a breathing exercise that involves inhaling slowly through your left nostril only, while keeping the right nostril closed, then exhaling through the right nostril while closing the left. A paper published in Nature exploring the changes in brain activity recorded by EEG during nasal breathing noted that, "Yogic practices suggest, and scientific evidence demonstrates, that right-nostril breathing is involved with relatively higher sympathetic activity (arousal states), while left-nostril breathing is associated with a relatively more parasympathetic activity (stress alleviating state)." "By breathing exclusively through the left nostril, this technique is thought to activate the parasympathetic nervous system, promoting relaxation and emotional ease," explains Dr. Kaylor. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. The sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) are both part of our autonomic nervous system, with research noting that the former is connected to our alert, "fight or flight," response and the latter with "rest and digest" processes, when we are in a relaxed state. "Moon breathing works by channeling breath solely through the left nostril, which is believed to stimulate the brain's right hemisphere — the part associated with calmness, intuition, and emotional regulation," says Dr. Kaylor. The benefits of this, she says, can include reducing sympathetic (stress) arousal, activating the parasympathetic nervous system and lowering heart rate and blood pressure. Plus, moon breathing can help promote mental stillness and emotional grounding, and prepare our bodies for introspection, rest or sleep. One study looked at the effect of different yogic breathing techniques that utilise the left and right nostrils, and both, to see if they had differing effects on reaction time, heart rate and blood pressure. The researchers concluded from their results that moon breathing was among the left nostril techniques that "may induce a state of parasympathetic dominance as seen in (cardiovascular) parameters." They further noted that their findings are in line with "the traditional swara yoga concept that... the flow through left nostril (chandra nadi and ida swara) is relaxatory." Dr. Kaylor explains that moon breathing is particularly effective for pre-sleep anxiety because it: If you're experiencing regular nighttime anxiety, it's important to consult a medical professional for advice. If you want to incorporate moon breathing into your nighttime routine as a tool to combat it, Dr. Kaylor has some simple steps you can follow. The 4-7-8 method is a breathing technique that gained popularity after Dr. Andrew Weil began teaching it, and involves breathing in through your nose for a count of four, holding that breath for a count of seven, and then slowly breathing out through your mouth for a count of eight. Dr. Kaylor explains that the main difference between these two breathing techniques is that "moon breathing is through one nostril." "Moon breathing is best for highly anxious or overstimulated individuals," she says, explaining that it is "ideal for those experiencing hyperarousal or sympathetic overdrive (e.g., anxiety, racing thoughts, agitation)." Because moon breathing does not involve holding your breath, it can also be good breathing technique for those who are sensitive to breath retention, she says, or, those who find it distressing or physiologically uncomfortable. That could include people with a panic disorder or asthma. "4-7-8 is best suited for people with experience in controlled breathing or mindfulness," says Dr. Kaylor. "The extended breath-hold can feel challenging for beginners or those with respiratory sensitivity," she adds, noting that it can suit others too, including those who benefit from structure and counting, and those with sleep-onset insomnia. This is because "studies and anecdotal evidence suggest that 4-7-8 is particularly effective at quieting the mind and inducing a sleep-conducive state." Stress and anxiety are typically associated with higher levels of cortisol, which can increase heart rate and blood pressure. Cortisol is also the sleep hormone associated with making us feel awake and alert, which means that when it's increased, sleep will be more difficult. However, a review of studies looking at the effects of breathing exercises found "that breathing exercises have positive effect on decreasing the blood pressure and heart rate." Dr. Kaylor says, deep breathing can also help to "release physical tension in the body, particularly in the shoulders, chest, and jaw." And, in giving our brains something simple and rhythmic to focus on, deep breathing techniques can "interrupt cognitive rumination." Deep breathing has even been shown to increase melatonin production, the hormone our bodies produce in the evening and which helps us to feel sleepy. One study found that a group of 15 participants who practiced deep breathing alongside meditation and yogic postures for a period of three months saw an increase in plasma melatonin (which is the concentration of melatonin in our blood). In addition, Dr. Kaylor explains that deep breathing can "reduce cortisol levels, allowing melatonin to rise naturally." As well as helping you drift off in a calmer state, it can also help your overall sleep. Research showed that when a group of students practiced moon breathing for four weeks it 'led to improvement in sleep quality." Deep breathing is an incredibly affective way of activating our parasympathetic nervous system, creating a sense of calm and relaxation needed for sleep. Slower, deeper breaths into your diaphragm, "increases the pressure of oxygen in the air sacs, making it easier for oxygen molecules to move into the blood via the capillaries," neuroscience researcher Dr. Yewande Pearce explains in this useful Headspace video.
Los Angeles Times
2 days ago
- Los Angeles Times
Why Non-Surgical Nose Jobs Are Replacing the Knife
Surgical rhinoplasty may be the gold standard, but in 2025, the scalpel is no longer the default. Today's patients want precision without permanence, and they're getting it in under 30 minutes. 'More and more patients are looking for impactful changes without the permanence or downtime of surgery,' says Dr. Ali Ghiyam, MD, of Simi Doctors. 'What used to be a multi-week commitment is now a 20-minute visit with results that can be just as transformative.' Enter the liquid nose job, a fast, reversible fix that's transforming the world of facial aesthetics, one hyaluronic drop at a time. A new generation of patients is reshaping beauty culture, and it's happening through subtle 'tweakments' instead of full-scale transformations. With platforms like TikTok flooding feeds with sculpted side profiles and filter-perfect noses, people are showing up to appointments with screen grabs, not celebrity references. What they want isn't dramatic: it's a touch-up. A straighter bridge. A more lifted tip. A camera-friendly angle. Thanks to the tweakment trend, those wishes now come true with a syringe instead of a scalpel. 'A liquid rhinoplasty uses hyaluronic acid filler to smooth bumps, lift the nasal tip, or create a straighter profile,' explains the Cleveland Clinic. 'It's fast, non-invasive, and delivers immediate results, often with zero downtime. The key advantage? It's temporary and reversible.' The procedure takes less than 30 minutes. Filler (often Juvederm or Restylane) is injected to contour the nose and refine its shape without reducing size or correcting internal structure. It's ideal for patients seeking cosmetic improvements without long recovery or surgical commitment. And if you don't love the results? Hyaluronidase can dissolve the filler in minutes. Liquid rhinoplasty has expanded far beyond the surgery-averse. It's now the go-to tweak for influencers, professionals, and even patients test-driving their future surgical look. Non-surgical procedures like this are part of a broader movement: over 4.4 million filler treatments were performed in the U.S. in a single year, with nose reshaping topping the request list. For younger patients, especially, the appeal lies in control: you can try, adjust, or undo, no operating room required. Despite the no-scalpel promise, liquid rhinoplasty is still a medical procedure, and one that carries risk. The nose contains critical blood vessels. If filler is improperly placed, it can lead to vascular occlusion, potentially causing tissue damage or even blindness. That's why expert care is non-negotiable. Choose a board-certified provider with advanced knowledge of nasal anatomy and vascular safety. Minor swelling and bruising are common. But if you experience pain, skin blanching, or vision changes, you should seek immediate medical attention. The rise of liquid nose jobs marks a shift in how we approach beauty: not as a permanent destination, but as a journey we can refine in real-time. A 2022 NIH study found that younger patients are significantly more likely to choose non-invasive procedures for cosmetic concerns, citing flexibility, reduced downtime, and lower risk. This isn't about perfection, it's about personalization. It's skincare meets sculpting, minus the irreversible choices. If you're curious about rhinoplasty but not quite ready for the OR, this might be the aesthetic middle ground you didn't know you needed. Expect to pay between $600 and $1,500, with results lasting 6 to 12 months depending on the product used and your body's metabolism. Just remember: this is still a medical procedure, not a facial. Choose wisely. Ask questions. And don't let a filter talk you into a filler without doing your homework. A liquid nose job, also known as non-surgical rhinoplasty, is a cosmetic procedure that uses injectable dermal fillers (usually hyaluronic acid) to temporarily reshape the nose. It can smooth bumps, enhance symmetry, and lift the nasal tip without the need for surgery or downtime. Most non-surgical nose jobs last between 6 and 12 months, depending on the type of filler used and how your body metabolizes it. Some patients may need a touch-up around the 9-month mark to maintain results. Yes, when performed by a qualified, board-certified injector. However, the nose is a high-risk area due to its blood vessel structure. Complications like vascular occlusion are rare but serious, so safety depends on the skill and anatomical expertise of the provider. Technically, no, it won't reduce the size of your nose. But by adding filler in strategic places, a liquid rhinoplasty can create the illusion of a smaller, straighter, or more balanced nose by improving proportions and smoothing out irregularities. The average cost of a liquid nose job in the U.S. ranges from $600 to $1,500, depending on the injector's experience, location, and filler brand. It's significantly more affordable upfront than traditional rhinoplasty, but the results are temporary. Yes. If hyaluronic acid filler is used, the procedure is said to be reversible. An enzyme called hyaluronidase can be injected to safely dissolve the filler within 24 to 48 hours. This procedure is ideal for individuals who want minor cosmetic refinements (such as smoothing a dorsal hump or lifting the nasal tip) but aren't ready for the permanence, downtime, or cost of surgery. It's not recommended for those needing structural correction or breathing improvements. Click here to learn more about Dr. Ali Ghiyam, MD.
