How to Feel Like You’re Always Ovulating: Brain Foods to Beat Menstrual Fog
During your menstrual cycle, cognitive performance can fluctuate, especially during the luteal and menstrual phases.
`This can lead to what many describe as “menstrual fog,” where focus and mental clarity take a hit. But did you know that the right nutrients can help you maintain peak cognitive function, even during these foggy days?
With the right brain foods and practices like seed cycling, you can feel nearly as sharp as you do during ovulation. Here’s how:
Key Nutrients to Combat Cognitive Fluctuations
1. Omega-3 Fatty Acids

What They Do: Omega-3s are crucial for brain health. They enhance synaptic plasticity, which is the ability of your brain to adapt and learn new things. Additionally, they reduce inflammation, which can affect cognitive performance.
Where to Find Them: Incorporate fatty fish like salmon and plant-based sources such as flaxseeds and walnuts into your diet.
2. Antioxidants
What They Do: Antioxidants protect your brain from oxidative stress, which can impair cognitive function. By reducing oxidative damage, antioxidants help maintain overall brain health.
Where to Find Them: Enjoy a variety of berries, dark chocolate, and green tea to keep your brain sharp and healthy.
3. Iron
What It Does: Iron is essential for oxygen transport in the blood. Adequate levels prevent fatigue and support cognitive performance, particularly during menstruation when iron levels can dip.
Where to Find It: Boost your iron intake with foods like spinach, red meat, and legumes, especially during menstruation.
4. Magnesium
What It Does: Magnesium plays a vital role in regulating neurotransmitters, which influence mood and cognitive function. It also helps alleviate menstrual cramps and PMS symptoms, making it a crucial nutrient during your cycle.
Where to Find It: Add more nuts, seeds, and leafy greens to your diet to ensure adequate magnesium intake.
5. B Vitamins
What They Do: B vitamins, especially B6 and B12, are essential for neurotransmitter production, which helps maintain energy levels and cognitive function. They are particularly beneficial during the luteal phase, where they can help alleviate mood swings.
Where to Find Them: Eggs, dairy products, and leafy greens are excellent sources of B vitamins.
Seed Cycling: Supporting Hormonal Balance

In addition to incorporating the key nutrients listed above, seed cycling is a natural practice that can help balance hormones throughout your menstrual cycle. Seed cycling involves consuming specific seeds during the different phases of your cycle to support hormonal health and alleviate symptoms like menstrual fog.
Follicular Phase (Days 1-14): During this phase, you consume flaxseeds and pumpkin seeds. These seeds are rich in omega-3 fatty acids and lignans, which help regulate estrogen levels and support brain health.
Luteal Phase (Days 15-28): In this phase, switch to sunflower seeds and sesame seeds. These seeds are high in zinc and selenium, which support progesterone production and help reduce inflammation, thereby supporting cognitive function.
For more information on seed cycling and its benefits, check out this Healthline article.
By understanding the impact of diet on cognitive fluctuations during the menstrual cycle, and incorporating practices like seed cycling, you can make informed choices to stay sharp and focused throughout the month.
Happy Cycle !
Emma
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