What to eat during perimenopause, Gwyneth Paltrow’s diet, and experts’ 5 dietary tips

Gwyneth Paltrow said entering menopause feels like ‘losing your mind’. Gut and brain health experts explain why, and the foods that can help

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Studies suggest eating more fruit, vegetables, whole foods and those containing antioxidants and the right fats helps women avoid brain fog as they transition into menopause. Photo: Shutterstock

Published: 6:15pm, 4 Nov 2024Updated: 7:28am, 8 Nov 2024

Many women in middle age might relate to Aparna Rao’s challenge with “brain fog”. She is turning 48 this year and has been going through perimenopause – the natural transition to menopause – for the past two years.

“It is getting increasingly harder to recall names, words, or recent events. I’m forgetting appointments, losing track of conversations, or misplacing items [ …] It is causing a lack of focus, general cloudiness of mind and sluggishness in thinking,” the marketing consultant based in Bengaluru, India, says.

“It’s also causing self-doubt [ …] and it leads to poor judgment or indecision, affecting the quality of my work,” she adds.

To overcome the challenge, Rao works with a nutritionist to develop diet plans that support her gut and brain health. She also takes supplements, including vitamin K and Omega 3, along with magnesium, calcium and vitamin D capsules.

Marketing consultant Aparna Rao says the natural transition to menopause, perimenopause, has caused a lack of focus, general cloudiness of mind and sluggishness in thinking over the last two years. Photo: Aparna Rao

Celebrities and high achievers around the world have spoken about grappling with similar issues.

Retired British middle distance athlete Dame Kelly Holmes has described her painful perimenopause period as being full of lethargy, brain fog, night sweats and body aches.