5 Hormones You Can Hack with Simple Food Swaps to Crush Brain Fog
3. Thyroid hormones — Swap iodine- and selenium-poor processed foods for whole sources
Thyroid hormones are central to metabolism and brain speed; low thyroid activity commonly contributes to slowed thinking, memory slips, and fatigue. Foods can support thyroid function by providing iodine and selenium — two minerals the gland uses to make and activate hormones. Instead of relying on processed convenience meals or low-nutrient snack foods, try simple swaps like choosing oily fish (salmon or sardines), eggs, or a small handful of Brazil nuts a few times a week for selenium. Using iodized salt in moderation is another easy step if your diet lacks marine foods. Be cautious with raw, large amounts of cruciferous vegetables if you have diagnosed thyroid disease without medical guidance, and avoid dramatic, sudden changes in iodine intake. If you suspect thyroid dysfunction, testing and treatment from a clinician are essential; food supports overall health and can complement medical care but doesn’t replace targeted therapy when needed.
4. Estrogen (and estrogen fluctuations) — Swap processed snacks for fiber and cruciferous vegetables
Estrogen swings during perimenopause, menopause, or certain life phases can bring brain fog, forgetfulness, and slowed word-finding. Foods that support estrogen metabolism and clearance include fiber-rich choices and cruciferous vegetables, which contain compounds that help the body process estrogen more efficiently. A practical swap is trading packaged cookies or chips for roasted broccoli or Brussels sprouts and adding ground flaxseed to yogurt, oatmeal, or smoothies. Flaxseed provides plant-based compounds and fiber that gently support hormone balance. These changes also help digestion and regularity, which can indirectly affect mental clarity. For people considering hormone therapy or with hormone-sensitive conditions, dietary approaches are complementary — discuss options with your clinician to find a plan that matches your health history and goals.
