Natural Health: I'm perimenopausal and find it difficult to focus at work

Plus: natural ways of addressing the onset of cradle cap

Pic: iStock

I’m in my late 40s and finding it difficult to focus at work. Previously, I could manage complex tasks and was on top of my brief. I’m perimenopausal, so I imagine my shifting hormone levels are to blame. What would you suggest?

Brain fog is often an issue during hormonal change, along with a host of other physical, mental, and emotional symptoms.

Oestrogen and testosterone are the main hormones for brain health, cognitive function, focus, and memory.

Oestrogen is involved in brain stimulation, cell growth, neuron activity, and formation of new connections and pathways. A drop in oestrogen levels means the energy available to brain cells decreases, which contributes to anxiety, brain fog, and memory issues and leads to night sweats and hot flushes. Testosterone, produced in small amounts in the ovaries, helps with energy levels, and is an important contributor to nerve function, mental clarity, focus, and memory.

HRT (hormone replacement therapy) has come a long way since it was introduced. Get in touch with a doctor who specialises in menopause treatment using bioidentical hormones to see if HRT might be suitable for you. If it is not an option, consider a diet rich in essential fatty acids (EFAs) for optimal brain function. You can supplement with EFAs, especially DHA, or ensure you get plenty of healthy dietary fats through eggs, fish, nuts, seeds, and avocado. Antioxidants are also essential for brain health and are available in richly coloured fruits and vegetables (especially dark berries) or supplements. Herbs, such as elderberries, gotu kola (Brahmi), and ginkgo biloba, are excellent for blood flow in the brain, helping to improve clarity, focus, and memory.

Quality sleep is essential. This means adopting healthy habits, such as having a regular bedtime and waking time, keeping your bedroom cool rather than heated, dimming the lights in the house after sunset, avoiding screens for at least an hour before bed, and maintaining sufficient hydration throughout the day so you are not interrupting your sleep for bathroom visits (a common issue when we ignore our thirst until the end of the day). It’s also advisable to finish your evening meal three hours before you retire to bed, so that sleep is restorative rather than digestion taking precedence.

Exercise has a significant impact on how your brain functions. It doesn’t have to be an all-out gym session — taking 30 minutes daily for a brisk walk or yoga session will do wonders for circulation and focus.

My eight-month-old baby has developed cradle cap. I’ve tried soaking his scalp in almond oil and combing it out, but it starts to regrow almost immediately. What else can I do?

Cradle cap is usually harmless and, in most cases, resolves itself over time.

Also known as infantile seborrheic dermatitis, it presents as yellow-coloured scales on the scalp, which may or may not be accompanied by redness and irritation. The condition may be related to overactive sebaceous glands in the skin, resulting in excess sebum accumulation on the scalp and trapped dead skin cells.

Another factor is the proliferation of a yeast-like fungus, called malassezia, which is naturally present on the scalp. (Hormonal fluctuations can also affect the sebaceous glands.)

Pure aloe vera gel applied to the scalp can help soften the scales and soothe the scalp. While you may be tempted to wash the scalp frequently, it is important not to over-cleanse and strip the natural oils.

Zinc can help treat scalp conditions, particularly if there is a proliferation of malassezia. Applying a zinc-based nappy rash cream or sunscreen formulated for babies may help keep your son’s cradle cap in check.

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• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.