FIT Talk With Tania  

How healing your gut can lift menopause brain fog

Clearing the clouds

Ladies, have you 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 tell you to get used to it. It comes with the territory.

But 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 or on-top-of-things, 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 is 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 or 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 GBX 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.

Seventy per cent of your overall health is made in your gut, as well as 50 per cent to 90 per cent of the hormones and neurotransmitters that regulate mood, motivation, focus, happiness, energy and sleep. If you're getting a gut feeling about this, read on.

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:

Prebiotics: Feed the good bacteria

Think of prebiotics as the fertilizer for your microbiome. They’re specific types of fibre 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 fibre or if you’ve been dealing with gut issues for a while.

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.

Postbiotics: The missing link

Postbiotics are the beneficial compounds that probiotics produce when they ferment fibre 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 postbiotics play a key role in reducing oxidative stress, which also reduces inflammation and supports neurotransmitter activity—both of which are crucial for eliminating brain fog. While some postbiotics are naturally produced when you eat fibre-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 and 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 per cent 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 your food as well as 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 on reducing inflammation and balancing hormones, watch Tania's free video.

The information provided in this article does not, and is not intended to, constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Menopause metabolism – How to turn it back on

Dealing with menopause

Your metabolism feels stuck, like it’s switched to airplane mode.

You’re eating well, moving your body and doing all the things you’re supposed to do. So why does it feel like your body is fighting you every step of the way?

If you’re in menopause or even peri-menopause, you’ve likely noticed what used to work, doesn’t anymore. The belly fat won’t budge, your energy crashes by midday, cravings seem relentless, and despite a full night's sleep, you wake up exhausted. Sound familiar? If so, it’s not your fault—your body isn’t getting the memo, and there’s a real reason why.

Although it can happen at any age, this abrupt halt in metabolism is most noticeable for women over the age of around 40, (aka menopause).

Hormonal changes, chronic stress and years of dieting can send your metabolism into survival mode. Your workouts, which used to help, don't seem to be working anymore no matter how many cardio days you put in. The “healthy” eating you swear by added extra fluff around the middle. It can feel like your metabolism has completely cut off communication with the rest of your body, leaving you frustrated and stuck.

But here’s the thing—it isn’t about eating less and moving more. That old-school advice doesn’t account for what’s actually happening inside your body. It all starts with dysregulated blood sugar. When blood sugar isn't balanced, insulin resistance and inflammation take over and your mitochondria—the energy powerhouses of your cells—become overwhelmed with too much glucose in the system.

Although glucose is fuel, when there’s too much fuel in the system, your body can’t process it efficiently, leading to weight gain, low energy and stalled progress. The combination of insulin resistance and inflammation is the perfect storm for weight gain, especially for women in menopause. Here’s how it plays out:

1. Insulin resistance: When your body becomes less responsive to insulin, glucose stays in your bloodstream instead of being used for energy. This excess glucose gets stored as fat, particularly around the belly.

2. Chronic Inflammation: Inflammation makes it even harder for your body to regulate blood sugar and burn fat efficiently. Things like poor gut health, stress, processed foods, and environmental toxins all contribute to inflammation.

3. Mitochondrial Dysfunction: Your mitochondria are responsible for converting food into energy, but when they’re overwhelmed, they can’t keep up. Instead of burning fat and providing steady energy, your body stores excess glucose and leaves you feeling drained.

Hopefully you're not resonating with any of these, but if you are having a lightbulb moment and you feel like your metabolism has shut down, there are ways to turn it back on. It starts by working with your body instead of against it.

As noted earlier, it all begins with blood sugar. Stabilizing blood sugar is key to reversing insulin resistance and reducing inflammation and you can do a lot with what and how you're eating. Instead of eating sporadically or skipping meals, focus on protein, fibre, healthy fats and clean carbs at every meal to keep glucose levels steady. Before you reach for that piece of toast or bowl of cereal however, the clean carbs your body needs are nutrient-dense carbs, like fruits and veggies.

Prioritize protein, especially first thing in the morning, to prevent blood sugar crashes and fat storage. Avoid processed carbs and sugary snacks that spike blood sugar and have no nutritional value. Eat consistently throughout the day to keep your metabolism fired up and running.

Your mitochondria need the right nutrients to function properly. Eating whole, nutrient-dense foods like leafy greens, berries, nuts, and seeds, prioritizing magnesium, B vitamins, and omega-3s, and moving your body in a way that reduces stress - walking, strength training, and yoga all support mitochondrial health without overwhelming your system. If you're going hard on the cardio, it's time to rein it in and focus more on strength training together with movement that is not stressing your system.

Chronic inflammation is one of the biggest culprits behind a sluggish metabolism. Remove processed foods, seed oils, and excess sugar from your diet. Eat anti-inflammatory foods like turmeric, wild-caught fish and dark leafy greens.

And work on improving gut health by consuming probiotic-rich foods and reducing stress. Oh and please don't just throw high doses of generic probiotics at the problem. If you've got any leaky gut – and most women do to some degree – too much and/or the wrong type can cause more problems.

Hormonal changes can make your body more sensitive to stress, which in turn spikes cortisol and worsens insulin resistance. Cortisol is also known as the fat-storing hormone, so if weight has been one of your issues, you definitely want to get that under control.

Prioritize sleep. Aim for seven to nine hours per night of good quality, uninterrupted sleep. Practice breathwork, meditation or gentle movement to calm the nervous system. Avoid excessive high-intensity workouts, which can stress your body further and perpetuate that cycle. .

The bottom line is, if your metabolism doesn't feel like it used to, the answer isn’t to restrict more, work out harder or go back and do that diet that “worked” for you a few years back. Instead, work smarter by addressing the root cause.

When you focus on balancing blood sugar, supporting your mitochondria, reducing inflammation, managing stress, and healing your gut, you’ll create an environment where your body wants to burn fat and gives you back your energy.

For more information on blood sugar stabilization and watch Tania's free video.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

The power of blood sugar and gut health in perimenopause and menopause

Easing menopause impacts

As women transition through perimenopause and menopause, they experience a myriad of symptoms, including hot flashes, mood swings, weight gain, sleep disturbances.

Those are just the most common symptoms. While the changes are often labeled as “inevitable” and something women just have to get through, they don't have to be. By focusing on balancing blood sugar levels and nurturing gut health, it's possible to alleviate, and in some cases, reverse those symptoms.

Hormonal fluctuations during perimenopause and menopause, particularly the decline in estrogen and progesterone, can significantly impact the body's ability to regulate blood sugar. Estrogen plays a crucial role in maintaining insulin sensitivity and as its levels decrease, women can become more susceptible to insulin resistance. This condition prevents cells from effectively utilizing glucose, leading to elevated blood sugar levels. Over time, that can result in metabolic dysfunction which shows up in the short term as decreased energy, increased inflammation, and a propensity to gain abdominal fat and over the long term as pre-diabetes, diabetes, cancers, dementia, etc.

To punctuate how critical blood sugar stabilization is, another name for Alzheimer's is “Type Three Diabetes.”

Common indicators of blood sugar imbalance include:

• Frequent hunger or the need to snack often

• Persistent sugar cravings

• Unintended weight gain, especially around the midsection

• Fatigue and energy slumps

• Sleep disturbances

Addressing those imbalances is vital, as insulin resistance can exacerbate menopausal symptoms, including hot flashes, mood fluctuations, and decreased libido.

Some simple things you can do to help support healthy blood sugar balance are:

1. Prioritize protein, together with healthy fats and whole fruits and veggies eating small meals frequently throughout the day. This approach supports steady blood sugar levels, turns on metabolism allowing the body to release stored fat, and provides sustained energy.

2. Move your body intentionally everyday. Engaging in consistent exercise enhances insulin sensitivity, aiding in more efficient glucose utilization. Including strength training a few times per week is particularly beneficial, as hormonal shifts can affect muscle health and tone.

3. Get good quality sleep. Sleep is the time our bodies repair and detoxify. Poor sleep inhibits proper metabolizing of the food you're eating as well as disrupt blood sugar regulation and appetite control. Establishing a consistent sleep routine and creating a restful environment can make a significant difference.

Healing the gut microbiome and filling in nutritional gaps is key. All health is made in the gut and the health of your microbiome is critical in physical, mental, emotional health as well as hormone regulation. A balanced microbiome aids in the metabolism of hormones like estrogen. Conversely, an imbalanced gut can lead to estrogen dominance or deficiency, intensifying menopausal symptoms.

Moreover, the gut microbiome influences the production of neurotransmitters such as serotonin, which affects mood and sleep—common concerns during menopause. Therefore, maintaining gut health is integral to managing these symptoms.

When you nourish your gut by filling in the gaps, you will heal any injuries to the microbiome, bring down inflammation, positively impacting any peri and menopause symptoms you're experiencing.

Removing inflammatory foods like gluten, soy, dairy, alcohol, coffee, sugar and artificial sweeteners and incorporating fermented foods like kefir, sauerkraut, and kimchi introduces beneficial bacteria into the gut.

Consuming foods high in prebiotic fibres, such as garlic, onions, bananas, and asparagus nourish existing beneficial gut bacteria.

Reducing your intake of processed, ultra-processed, fast food, as well as high-sugar foods can prevent dysbiosis, an imbalance in the gut microbiome linked to worsened menopausal symptoms.

Blood sugar levels and gut health are interconnected. Elevated blood sugar can disrupt the gut microbiome, leading to dysbiosis. Conversely, a healthy gut can improve insulin sensitivity, promoting better blood sugar control.

When women address both aspects, they can create a synergistic effect, alleviating menopausal symptoms more effectively.

While perimenopause and menopause are a reality for many women, the severity and number of their symptoms is not a given. By adopting lifestyle changes that focus on blood sugar balance and gut health, women can take proactive steps toward a smoother transition. This holistic approach not only mitigates discomfort but also promotes long-term health and well-being.

Remember, you are unique just as every woman's experience is unique. It's essential to listen to your body and consult with health professionals to tailor strategies that best suit your individual needs. Embracing these changes with patience and self-compassion can lead to a more empowered and vibrant life during and beyond menopause.

For more information on blood sugar stabilization, hormonal balance, watch Tania's FREE video.

The information given in this column is intended as medical advice. For medical advice consult a medical professional.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

A closer look at the importance of gut health

Hidden hormone disruptors

When we think of gut health, most of us think only about the food we eat.

But, did you know there are countless other factors outside of your plate that can profoundly impact your gut microbiome and, in turn, your hormones?

Let’s dig into these disruptors, explore the interconnectedness of your microbiomes (yes, plural), and uncover how addressing these influences can help you reclaim balance in your body.

Your gut microbiome gets the most attention—and for good reason. This community of trillions of bacteria, viruses and fungi plays a vital role in digestion, immunity, mood and hormone regulation. In fact, up to 90% of the neurotransmitters that control those things come from your gut, not your brain. Your gut, however, is just one of several microbiomes in your body. You also have microbiomes in your mouth, on your skin and even in your lungs.

These microbiomes don’t operate in isolation. They interact with one another and influence how your body functions as a whole. If your skin microbiome is disrupted, for example, it can trigger an immune response that affects your gut, and vice versa.

Understanding this network of microbiomes helps us see why it’s not just about eating well—it’s about nurturing your whole body.

While food is a primary factor, there are numerous other lifestyle and environmental influences that can throw your microbiomes—and your hormones—off balance. Here are a few of the most common culprits.

1. Stress and cortisol overload

Chronic stress is a significant disruptor. When you’re under constant pressure, your body produces excessive cortisol, your primary stress hormone. Elevated cortisol can alter the diversity of your gut bacteria, weaken your intestinal lining, and lead to conditions like leaky gut.

What’s more, your gut and brain are closely connected through the gut-brain axis. Stress can lead to inflammation in your gut, which further disrupts hormonal balance, particularly estrogen, progesterone, and thyroid hormones.

Practicing activities like deep breathing, mindfulness, and intentional movement to help restore balance are all simple ways to help bring down stress.

2. Poor sleep

Sleep is when your body repairs itself, including your gut lining and microbiome. Inadequate or poor-quality sleep can disrupt your gut bacteria, leading to hormonal imbalances. Studies have shown just one night of sleep deprivation can negatively impact your gut microbiome diversity.

Aim for between seven and nine hours of restorative sleep each night. Create a consistent bedtime and wake up routine, turn off screens about 30 mins before bed, keep your bedroom dark and slightly cooler than the rest of the house and maintain a consistent sleep schedule.

3. Environmental toxins

Everyday exposure to toxins—like pesticides, plastics and air pollution—can harm your microbiomes. Chemicals such as BPA and phthalates, commonly found in plastics, act as endocrine disruptors, interfering with hormonal signalling and gut health.

Your skin microbiome is also affected by the chemicals in personal care products, cleaning supplies and even the water you bathe in. These toxins can penetrate your skin, disrupt your microbiomes and contribute to inflammation and hormonal dysregulation.

Reduce your exposure to toxins by choosing organic, non-GMO foods whenever possible, drinking filtered water, and replacing chemically laden products with, toxin-free products whenever possible.

4. Medications

Antibiotics are one of the biggest culprits when it comes to microbiome disruption. While sometimes necessary, antibiotics can wipe out both harmful and beneficial bacteria, leaving your microbiome in a fragile state. Not only that, without proper replenishment, it can take as little as two weeks, or as long as two years for your microbiome to completely recover.

Other medications, like antacids, hormonal contraceptives, and even over-the-counter pain relievers, can also negatively affect your gut and its ability to maintain balance.

If you need antibiotics or other medications, work with a practitioner to support your microbiome with probiotics, prebiotics and phytobiotics during and after treatment.

5. Lack of movement

Exercise isn’t just for your muscles—it’s also vital for a healthy microbiome. Regular physical activity increases the diversity of your gut bacteria and promotes the production of short-chain fatty acids, which support gut health and reduce inflammation.

Incorporate movement into your daily routine, whether it’s walking, yoga, or strength training. Find something you enjoy and make it part of your lifestyle.

6. Over-sanitization

We’ve become a society obsessed with cleanliness, and while hygiene is important, over-sanitizing can have unintended consequences. Your microbiomes rely on exposure to diverse bacteria to thrive. Using antibacterial soaps, sanitizers, and harsh cleaning products can strip away beneficial bacteria and disrupt the balance.

Let yourself interact with the natural world. Spend time outdoors, garden, get a pet, or simply walk barefoot in the grass.

7. Emotional health

Your emotions don’t just live in your brain—they’re deeply tied to your gut microbiome. Anxiety, depression, and unresolved trauma can alter gut bacteria and create a feedback loop that perpetuates hormonal imbalances.

Address emotional health through targeting healing of the gut as well as self care through therapy, journaling, or connecting with a supportive community.

Your microbiome is a key player in regulating hormones like estrogen, cortisol, and serotonin. For example:

• Estrogen: The gut microbiome is responsible for metabolizing and eliminating excess estrogen. An imbalanced gut can lead to estrogen dominance, which is linked to weight gain, mood swings, and even certain cancers.

• Cortisol: Chronic gut inflammation caused by an unhealthy microbiome can drive cortisol levels up, disrupting your sleep, mood, and metabolism.

• Serotonin: About 90% of serotonin, the “feel-good” hormone, is produced in the gut. A disrupted microbiome can hinder serotonin production, affecting your mood and overall well-being.

Healing your microbiomes isn’t about perfection—it’s about progress. Eat more whole foods, get outside more often, go for quality over quantity with your personal care products and opt for natural ingredients, get good sleep, and manage stress.

By taking small, intentional steps, you can restore balance, improve your hormones, and start feeling more like yourself again.

Remember, it’s not about perfection—it’s about progress, one step at a time.

Learn more and schedule your free call with Tania on her website.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.