Samantha Ruth Prabhu gets three simple tips from Dubai-based nutritionist to tackle brain fog during perimenopause which includes lion's mane mushroom

Telugu superstar Samantha Ruth Prabhu has always been vocal and upfront about her health and fitness journey and often shares the path she took for wellness and inner peace. In a recent conversation with Dubai-based nutritionist Rashi Chowdhary, she opened up about perimenopause- the transitional phase that leads to menopause and focussed on the discussion of symptoms women face during this period. During the same conversation, the two women also discussed a very common topics- brain fog. Though brain fog is usually not worrisome and is occasional, it can be frustrating at times.

Though brain fog is not recognised as a formal medical diagnosis, it is linked with many conditions like menopause, sleep problems, long Covid and autoimmune diseases. Brain fog feels like a cloudy mind, and you might struggle to concentrate, remember things, or process information quickly. Though brain fog can happen to anyone, generally, women during perimenopause struggle with it owing to hormonal and metabolic changes. During the chat, Samantha asked the nutritionist about how to deal with brain fog. The nutritionist broke down why this happens and what can be done to tackle it.

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Science behind brain fog?

Nutritionist Rashi Chowdhary explained the science behind brain fog in simple language, adding that hormones play a big role. “Our brain has estrogen receptors. These estrogen receptors pick up glucose and fire it up into ATP. That is how memory builds,” she explained. The estrogen levels start dipping during perimenopause, she explains. Because of this, these receptors do not work as fast, which can slow down thinking and memory. “Because we have insulin resistance, our blood glucose keeps fluctuating. Suddenly, the brain does not have a steady supply of glucose,” the nutritionist explained. This uneven fuel supply makes thinking feel sluggish, and that is what leads to brain fog.

How to tackle brain fog?

When Samantha asked Rashi Chowdhary how to deal with brain fog and make cognitive function 'A++', she explained the science behind brain fog and shared three practical habits that can help.

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Kick start your day with healthy fats

Rashi advised beginning the day with healthy fats rather than sugar. The nutrition expert recommended consuming one teaspoon of ghee, butter, or coconut oil along with fresh turmeric root—not powdered turmeric—and a pinch of black pepper. Explaining the benefits, she said these combinations act as nootropics and help support brain health. Emphasising her point, she reiterated that mornings should start with fats instead of sugar and stressed the importance of using fresh turmeric root for maximum benefits.

Add Lion's mane mushroom

The nutritionist recommended adding half a teaspoon of powdered lion’s mane mushroom to your routine. She suggested mixing it into coffee, licorice tea, or any preferred morning beverage. Sharing her personal experience, Rashi Chowdhary said lion’s mane has supported her cognitive health and remains one of her favourite supplements for brain support.

Opt for smart supplements

They also discussed creatine monohydrate and CoQ10. Rashi Chowdhary explained that creatine functions as a nootropic and helps support brain energy. The actor and the nutritionist highlighted its role beyond fitness, noting its benefits for cognitive performance as well.