Menopause Madness and What You Can Do About It

Menopause Madness and What You Can Do About It

by | Jul 9, 2025 | Koru Nutrition Blog

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Defining Menopause and Perimenopause

Menopause is officially marked by 12 consecutive months without a menstrual period. This is where estrogen and progesterone production dramatically decreases. Perimenopause is the 7–10 years leading up to menopause, in what can often feels like the “zone of chaos”. This is where woman experience the unpredictable hormone cycles which trigger symptoms such as hot flashes, irregular bleeding, mood swings, frozen shoulders, poor memory, difficulty sleeping and cognitive fog.

Biological and Mental Health Ramifications

As estrogen dips, inflammation increases—leading to higher risks of cardiovascular disease, osteoporosis, arthritis, mood disorders and visceral fat gain. During perimenopause the risk of mood disorders such as anxiety and depression sigificantly increases by around 40% due to hormone-sensitive neurotransmitter disruptions.

Core Symptoms and Health Changes during Perimenopause

  • Vasomotor Disturbances: Hot flashes and night sweats are classic: sudden warmth followed by sweating due to dysregulated temperature control.
  • Cognitive Dysfunction: “Brain fog”—memory lapses, decision-making difficulties, and focus problems—are common complaints.
  • Sleep Disturbances: Hormonal fluctuations lead to insomnia and disturbed sleep, which compound fatigue and mood symptoms as well as cravings and poor food choices.
  • Weight and Metabolism: Women in menopause experience body compositional shifts: muscle loss combined with visceral fat gain (rising from ~8% to ~23% body fat in studies) even without lifestyle change. It’s not just weight gain—it’s the location of fat storage that increases metabolic risk.
  • Bone & Musculoskeletal Decline: The drop in estrogen accelerates bone thinning and contributes to joint pain, stiffness, and conditions like “frozen shoulder”.
  • Metabolic Syndrome & Insulin Resistance: Insulin sensitivity worsens after menopause—raising the risk for metabolic syndrome, type 2 diabetes, and related conditions

Diet and Nutrition: The Anti-Inflammatory Foundation

Woman even those that are fit and health conscious are now finding the things that they were doing before are now no longer working even with increased workouts and reduced caloric intake the weight isn’t budging. Instead, the love handles and muffin top seems to be growing. It can be extremely frustrating and demoralizing. But with those hormonal shifts there also needs to come dietary and exercise shifts to accommodate your new body chemistry.

There are a number of diets that can help with Menopause. These include:

The top two that we will discuss are the Galveston Diet and the Metabolic Balance Program.

The Galveston Diet

Dr. Mary Claire Haver, a board-certified OB-GYN and menopause specialist, developed the Galveston Diet specifically to address the unique metabolic and hormonal challenges women face during perimenopause and menopause. Unlike traditional calorie-restriction diets, the Galveston Diet emphasizes anti-inflammatory nutrition, intermittent fasting, and balanced macronutrient intake, particularly focusing on healthy fats and fiber while reducing refined carbohydrates. Dr. Haver designed the program to counteract common menopausal symptoms such as weight gain, fatigue, and brain fog, which are often linked to hormonal shifts—especially the decline in estrogen. Estrogen plays a vital role in regulating metabolism, insulin sensitivity, and fat distribution, and its loss during menopause often leads to visceral fat accumulation and systemic inflammation (1,2) Lovejoy et al., 2008; Carr, 2003).

One core principle of the Galveston Diet is reducing inflammation through diet. Dr. Haver advocates for a Mediterranean-style eating pattern—rich in omega-3 fatty acids (e.g., from fatty fish, nuts), polyphenols (from berries, olive oil, leafy greens), and whole foods—while eliminating processed and high-sugar items. It focus’ on adequate protein (50–120 g/day depending on lean mass) to maintain muscle and metabolic health and high fiber intake (≥25–32 g/day) to support gut health, improve glycemic control, and reduce visceral fat.

Scientific studies support this anti-inflammatory approach. For example, a Mediterranean diet has been associated with reduced levels of C-reactive protein (CRP) and interleukin-6 (IL-6), two markers of systemic inflammation often elevated during menopause (3). Additionally, menopause-related weight gain has been shown to correlate with increased insulin resistance and chronic inflammation, which can further elevate risks for cardiovascular disease and type 2 diabetes (4). The Galveston Diet’s anti-inflammatory focus may help mitigate these risks.

Another key element of the Galveston Diet is intermittent fasting (IF), particularly the 16:8 method—16 hours of fasting followed by an 8-hour eating window. Research shows that intermittent fasting may improve insulin sensitivity, reduce oxidative stress, and enhance fat metabolism, all of which are particularly beneficial for midlife women experiencing metabolic slowdowns (5). By aligning eating patterns with the body’s circadian rhythms, IF may also improve sleep and energy levels, both commonly disrupted during menopause. There is some controversy on IF with menopausal woman (as it may not work well with everyone). Long-term studies on intermittent fasting in menopausal women are still emerging, initial findings are promising and align with the results Dr. Haver has reported in her clinical observations and patient feedback.

The Metabolic Balance Program

Metabolic Balance®, is a personalized nutrition program developed in Germany in 2001, resets metabolism through individualized meal plans based on 36 blood markers and personal data (e.g., age, medical history, food preferences). This program is base don reducing inflammation and lowering insulin to get into fat burning mode.

Clinical trials—including a long-term study by the Albert Ludwig University of Freiburg’s Medical Center published in the Journal of Nutrition and Metabolism—show that participants lost and maintained significant weight (62.5% lost ≥5%, with 31.1% losing ≥10% of initial weight) for over a year; improvements in blood biomarkers such as cholesterol and insulin and quality-of-life measures were also identified (6). The approach emphasizes real food, no packaged products, and supports metabolic health by regulating insulin and inflammation—a key advantage during menopause when energy expenditure drops and visceral fat increases.

For menopausal women in particular, Metabolic Balance® offers tailored nutrition that directly addresses hormonal and metabolic shifts characteristic of this life stage and for the individual person as no 2 plans are the same. Hormonal decline during menopause often leads to increased abdominal fat, insulin resistance, elevated cholesterol, and blood pressure—all components of metabolic syndrome. (7,8)

By formulating individualized plans that balance macronutrients, emphasize fiber-rich whole foods, and stabilize blood sugar, the program mitigates these risks. Anecdotal reports and clinician feedback in Germany indicate up to 70% of menopausal participants reduce or eliminate medications as their symptoms (e.g., hot flashes, fatigue, low libido) improve through dietary change alone. This evidence-backed, hormone-sensitive method makes Metabolic Balance® a powerful tool for women seeking metabolic and symptom relief during menopause.

If you want to find out more please click here or book with one of our metabolic balance coaches for a free discovery call to find out more and see if this is the right fit for you.

Best Exercise for Perimenopause and Menopause Woman

Despite your best efforts to reduce calories, implement extra workouts and avoiding junk food that weight just keeps piling on! But you might find that it is not just how often or how long you work out but also the type of exercise that you do that needs to change, so switching your workouts might be just the thing.

Resistance Training & Strength-Building

Weightlifting, bodyweight training, and using weighted vests—even during daily chores is highly recommended to preserve lean muscle and bone density, which for menopause woman becomes much harder as their estrogen and testosterone start to drop and insulin and inflammation starts to climb.

Cardiovascular and Zone-2 Exercise

Zone 2 training is a type of cardiovascular exercise performed at a specific heart rate intensity that primarily targets your aerobic system—where your body efficiently burns fat for fuel. It’s often referred to as the “fat-burning zone” or the “aerobic base” zone.

Zone-2 training supports mitochondrial health and cardiovascular resilience—a key pillar of her holistic approach.  Zone 2 is for building health span—not just lifespan. In menopause, where inflammation, insulin resistance, and fatigue can increase, zone 2 training offers a low-stress, high-impact strategy for staying metabolically fit and energized.

 

Definition of Zone 2

Zone 2 corresponds to about 60–70% of your maximum heart rate (MHR). At this intensity:

  • Your breathing is elevated but you can still hold a conversation (also called the “talk test”).
  • You primarily use fat as a fuel source, not glycogen (sugar).
  • You increase mitochondrial density and efficiency, improving endurance and metabolic health.
  • Duration: 30–90 minutes for optimal benefit, though 20 mins is a good start.

 

Why Zone 2 Training Matters—Especially in Midlife & Menopause

  • Zone 2 training supports metabolic flexibility (switching between fat and sugar for energy).
  • It improves insulin sensitivity and reduces the risk of type 2 diabetes.
  • It supports mitochondrial health, crucial for energy, longevity, and reducing fatigue.
  • It may help reduce visceral fat, the dangerous fat around organs that often increases during menopause.
  • It enhances recovery and reduces chronic stress load compared to high-intensity training.

 

How to Calculate Your Zone 2 Heart Rate

A general formula:

Zone 2 HR = (220 – your age) × 0.6 to 0.7

So, if you’re 50:

MHR = 220 – 50 = 170

Zone 2 = 102 to 119 bpm

Alternatively, for a more accurate method, especially for trained individuals, many use lactate threshold tests or VO₂ max assessments through labs or wearables (like Garmin, Whoop, or Apple Watch with HR tracking).

 

What are the Best Zone 2 Activities to do for Menopause

  • Brisk walking
  • Light jogging
  • Cycling at a moderate pace
  • Rowing machine at a steady pace
  • Hiking on flat terrain
  • Swimming laps at moderate pace

 

How Zone 2 Training Differs from Other Zones

Zone % Max HR Fuel Source Benefit
1 50–60% Fat Recovery, low intensity
🟢2 60–70% Mostly fat Aerobic capacity, fat-burning
3 70–80% Fat & carbs Higher endurance, some stress load
4 80–90% Mostly carbs Anaerobic, lactate tolerance
5 90–100% Carbs (glycogen) Peak power, VO₂ max, short bursts

 

What are the Worst Exercises for Perimenopause and Menopause woman

High intensity training

  • Increases cortisol, which can worsen belly fat and sleep problems.
  • Can deplete progesterone and DHEA when stress is high.
  • Promotes muscle loss if not balanced with strength training and proper recovery.

Note: Overtraining is a common cause of persistent fatigue and plateaued weight loss in menopausal women.

Long Distance Running

  • Promotes oxidative stress and inflammation.
  • Can worsen joint pain, pelvic floor strain, and bone loss if not paired with resistance work.
  • Not effective for preserving muscle mass.

Conclusion

Menopause isn’t a sentence to sleepless nights, pain, muffin tops and mood swings —it’s a transition with choices. Menopause is a complex biological transition with widespread effects on women’s bodies and lives. A multi-dimensional approach centered on evidence-based hormone therapy, a nutrient-dense anti-inflammatory diet, appropriate movement/exercise, and mind-body approaches are all key in helping woman navigate this and enable them to live the second half of their life being healthier, richer, and more vibrant than ever before.

 

References:

  1. Lovejoy, J. C., Champagne, C. M., de Jonge, L., Xie, H., & Smith, S. R. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949–958. https://doi.org/10.1038/ijo.2008.25
  2. Carr, M. C. (2003). The emergence of the metabolic syndrome with menopause. The Journal of Clinical Endocrinology & Metabolism, 88(6), 2404–2411. https://doi.org/10.1210/jc.2003-030242
  3. Fung, T. T., McCullough, M. L., Newby, P. K., Manson, J. E., Meigs, J. B., Rifai, N., … & Hu, F. B. (2005). Diet-quality scores and plasma concentrations of markers of inflammation and endothelial dysfunction. The American Journal of Clinical Nutrition, 82(1), 163–173. https://doi.org/10.1093/ajcn.82.1.163
  4. Matthews, K. A., Crawford, S. L., Chae, C. U., Everson-Rose, S. A., Sowers, M. F., Sternfeld, B., & Sutton-Tyrrell, K. (2009). Are changes in cardiovascular disease risk factors in midlife women due to chronological aging or to the menopausal transition? Journal of the American College of Cardiology, 54(25), 2366–2373. https://doi.org/10.1016/j.jacc.2009.10.009
  5. Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S. A., Mainous, A. G., … & Mattson, M. P. (2018). Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity, 26(2), 254–268. https://doi.org/10.1002/oby.22065
  6. Meffert, Cornelia; Gerdes, Nikolaus: Program Adherence and Effectiveness of a Commercial Nutrition Program: The Metabolic Balance Study. Journal of Nutrition and Metabolism, Volume 2010 (2010), Article ID 197656;  (http://www.hindawi.com/journals/jnume/2010/197656.html)
  7. P. R. Thomas, Ed., Committee to Develop Criteria for Evaluating the Outcomes of Approaches to Prevent and Treat Obesity and Institute of Medicine: Weighing the Options: Criteria for Evaluating Weight-Management Programs, National Academies Press, Washington, DC, USA, 1995
  8. Hauner H, Wechsler JG, Kluthe R et al: Qualitätskriterien für ambulante Adipositasprogramme [Quality criteria for outpatient obesity programs],  Akt. Ernaehr. Med. 25 (2000), 163-165
Is Drinking Coffee Bad For Me?

Is Drinking Coffee Bad For Me?

by | May 27, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Legend has it that coffee was discovered around 850 A.D. in Ethiopia by a goat herder who observed that their animals were unusually lively after eating bright-red berries. Inside those berries were the coffee beans that later went on a global journey. Now, with more than 400 billion cups consumed every year, coffee is the world’s most popular beverage. 

There has been a lot of research on the health benefits of coffee such as improved attention, focus, energy, motivation and neuroprotective effects.

But like all things – it is best to consume in moderation as drinking coffee or to much coffee might not be the best thing for you. Just like coffee has a ton of health benefits it also has some side effects that can be problematic for some people. You may want to make a self assessment to see if your coffee drinking could be impacting your health issues. Let’s have a look at some of the issues with drinking coffee or too much of it.

1. Increased Blood Pressure and Heart Rate 

Caffeine is a central nervous system stimulant, so high or even regular consumption of caffeine may create anxiety, restlessness, irritability, insomnia. In fact, caffeine-induced anxiety disorder is one of four caffeine-related syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM), which is published by the American Psychiatric Association.

Extremely high daily intakes of 1,000 mg or more per day have been reported to cause nervousness, jitteriness and similar symptoms in most people, whereas even a moderate intake may lead to similar effects in caffeine-sensitive individuals.

Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time. Coffee contains theophylline, which is known to disturb normal sleep patterns. Caffeine intake even six hours before bedtime has been shown to significantly disrupt sleep. (1)

2. Increased Blood Pressure and Heart Rate

Regular consumption of caffeine may create cardiac sensitivity – abnormal heart beats, tachycardia and palpitations, increased blood pressure and hypertension, especially in those that have atherosclerosis and heart disease. Although moderate coffee consumption is generally considered safe for heart health, acute ingestion can lead to short-term increases in blood pressure and heart rate, particularly in non-habitual drinkers or those with hypertension. (2)

3. Potential for Dependence and Withdrawal

Caffeine dependence is well-documented. Withdrawal symptoms—such as headaches, fatigue, irritability and even constipation —can occur in regular consumers who abruptly stop intake. Skipping or giving up coffee a person can expect to potentially feel worse before feeling better. (3)

4. Gastrointestinal Distress: 

Coffee contains chlorogenic acid and N-alkanoyl-5-hydroxytryptamide, which have been shown to increase stomach acid production. Increase in gastric acid secretion may exacerbate symptoms of acid reflux or gastroesophageal reflux disease (GERD). (4). A study found that coffee beans that were roasted longer and at higher temperatures were less acidic, which means darker roasts tend to be less acidic than lighter roasts and switching to cold-brewed coffee is less acidic than hot coffee.

5. Bone Health Concerns

High coffee consumption has been associated with decreased bone mineral density in some studies, potentially increasing the risk of fractures in susceptible populations, especially in those with low calcium intake. (5) One study found a higher rate of bone loss in postmenopausal elderly women with caffeine intakes >300 mg/d than in those with intakes ≤300 mg/d. (6,7)

6. Loss of Nutrients

While coffee itself contains small amounts of essential nutrients like magnesium, potassium, and niacin, its effect on the absorption or excretion of other nutrients is of more concern. It can increase the excretion of the minerals calcium, magnesium, potassium, sodium, phosphate and zinc; and vitamins including B vitamins – particularly thiamin, and vitamin C. It may also reduce absorption of iron and calcium (especially when caffeine is consumed around mealtimes).

Coffee, especially when consumed with or shortly after meals, inhibits the absorption of non-heme iron (from plant sources), primarily due to its polyphenol content. (8) Some studies have suggested increased urinary excretion of magnesium and zinc with high caffeine intake, although evidence is less consistent. (9)

7. Caffeine Addiction

Studies suggest that although caffeine triggers certain brain chemicals similarly to the way cocaine and amphetamines do, it does not cause classic addiction the way these drugs do. (14) However, it may lead to psychological or physical dependency, especially at high dosages.

Even though caffeine does not seem to cause true addiction, if a person regularly drinks a lot of coffee or other caffeinated beverages, there’s a very good chance they may become dependent on its effects and as such when they miss there morning cup of joe those withdrawal symptoms (as mentioned earlier) kicks in.

8. Increased Urination 

Increased urination is a common side effect of high caffeine intake due to the compound’s stimulatory effects on the bladder. Some people may notice that they need to urinate frequently when they drink more coffee or tea than usual.

As a chemical, caffeine increases production of urine, which means caffeine is a diuretic. But the Mayo clinic reports that most research suggests that the fluid (which is made up of more than 95% water) in caffeinated drinks balances the diuretic effect of typical caffeine level. So its diuretic effects are often too low to dehydrate you on its own. High doses of caffeine taken all at once may increase the amount of urine the body makes. This is more likely if you aren’t used to caffeine.

How Much Coffee Should I Drink?

The Food and Drug Administration (FDA) has stated that healthy adults should only consume about 3 to 5 cups (up to 400 milligrams) daily to avoid potentially dangerous or adverse side effects. It is also best to consume coffee away from food to avoid interference with digestion and nutrient absorption.

For special populations such as pregnant individuals: ≤200 mg/day is advised to reduce risk of miscarriage and low birth weight. (10)

Several individual factors influence how caffeine is processed, and thus what is considered a “safe” or tolerable dose such as genetics, (people with the liver enzyme CYP1A2 responsible for metabolizing caffeine are more susceptible to caffeine’s negative cardiovascular effects, such as hypertension or heart attack risk) (11); Age (older adults metabolize caffeine more slowly due to reduced liver enzyme activity); Sex (women metabolize caffeine more quickly when taking oral contraceptives or during pregnancy due to hormonal influences on liver enzymes) (12); Smoking increases caffeine clearance by up to 50% and Medications, including certain antibiotics and antidepressants, can either increase or reduce caffeine metabolism. (13)

Conclusion

Coffee is a complex beverage with both health-promoting and also potentially detrimental side effects. The key lies in moderation—generally considered to be 3–5 cups per day for most healthy adults or up to 400mg of caffeine. Individual tolerance, underlying medical conditions, and lifestyle factors may determine if coffee should be reduced or eliminated. To get the benefits of caffeine without undesirable effects, consider conducting an honest assessment of your sleep, energy levels, headaches, digestion and other factors that might be impacted by caffeine, and reduce your intake if needed.

References

  1. Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
  2. Mesas, A. E., et al. (2011). The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 94(4), 1113–1126. https://doi.org/10.3945/ajcn.111.016667
  3. Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176(1), 1–29. https://doi.org/10.1007/s00213-004-2000-x
  4. Zhang, M., et al. (2013). Dietary habits and the risk of gastroesophageal reflux disease: a comparative study. Scandinavian Journal of Gastroenterology, 48(9), 936–941. https://doi.org/10.3109/00365521.2013.816130
  5. Hallström, H., et al. (2006). Long-term coffee consumption in relation to fracture risk and bone mineral density in women. American Journal of Epidemiology, 165(8), 901–908. https://doi.org/10.1093/aje/kwk058
  6. Rapuri, Prema B. et al. 2001. “Caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes,” Am J Clin Nutr (November). http://ajcn.nutrition.org/content/74/5/694.full (accessed May 29, 2015)
  7. Heaney, R. P. (2002). Effects of caffeine on bone and the calcium economy. Food and Chemical Toxicology, 40(9), 1263–1270. https://doi.org/10.1016/S0278-6915(02)00094-7
  8. Morck, T. A., Lynch, S. R., & Cook, J. D. (1983). Inhibition of food iron absorption by coffee. American Journal of Clinical Nutrition, 37(3), 416–420. https://doi.org/10.1093/ajcn/37.3.416
  9. Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology, 16(2), 89–95. https://doi.org/10.1136/practneurol-2015-001162
  10. American College of Obstetricians and Gynecologists (ACOG). (2010). Moderate caffeine consumption during pregnancy. Committee Opinion No. 462. https://www.acog.org/
  11. Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135
  12. Abernethy, D. R., & Todd, E. L. (1985). Impairment of caffeine clearance by chronic use of low-dose oestrogen-containing oral contraceptives. European Journal of Clinical Pharmacology, 28(4), 425–428. https://doi.org/10.1007/BF00606601
  13. Berthou, F., et al. (1992). Effect of smoking on caffeine metabolism. Clinical Pharmacology & Therapeutics, 52(5), 476–480. https://doi.org/10.1038/clpt.1992.181
  14. https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2017.00200/full
Coffee & Brain Health: Is It Beneficial After a Concussion or TBI?

Coffee & Brain Health: Is It Beneficial After a Concussion or TBI?

by | May 27, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Coffee is a delicious drink consumed by people of all different cultures and from all around the world. Coffee contains hundreds of bioactive compounds that contribute to its potentially powerful health benefits. Caffeine is a naturally occurring substance in coffee as well as tea, and chocolate – and is artificially added to energy drinks. Once consumed, caffeine is absorbed into the bloodstream and travels to the brain. Although the health benefits of coffee are mainly based on caffeine, coffee also contains many bioactive compounds and antioxidants such as chlorogenic acid, caffeic acid, kahweol, cafestol, and trigonelline.

How Does Caffeine Work on our Brain?

Adenosine is a neurotransmitter in your brain that promotes sleep. Neurons in your brain have specific receptors that adenosine can attach to. When it binds to those receptors, it inhibits the tendency of neurons to fire. This slows neural activity.

Adenosine normally builds up during the day and eventually makes you drowsy when it’s time to go to sleep. Caffeine and adenosine have a similar molecular structure. So when caffeine is present in the brain, it competes with adenosine to bind to the same receptors. Caffeine doesn’t slow the firing of your neurons like adenosine does. Instead, it prevents the adenosine from slowing down neural activity.

How Does Caffeine Boost Brain Function

Caffeine can lead to an increase in resting brain entropy. Brain entropy is vital to brain function, and high levels point to high processing abilities. An increase in resting brain entropy suggests higher information-processing capacity (1). 

Caffeine also stimulates the CNS by promoting the release of other neurotransmitters, including noradrenaline, dopamine, and serotonin (2). This helps to boost mood and motivation, and help us to be productive during the day. 

Caffeine and Cognitive Function

Coffee and caffeine may also affect your memory, but the research on this is mixed and more studies are needed. Some studies suggest that caffeine may have a significant positive effect on both short-term and long-term memory (3,4). Caffeine also appeared to make memories more resistant to being forgotten, compared with the placebo group.

Caffeine may improve various aspects of brain function, including reaction time, vigilance, attention, learning and general mental function. (5)

That said, you may develop a tolerance to caffeine over time. This means you will need to consume more coffee than before to get the same effects.

Keep in mind, however, that more isn’t always better. One study looked at abstainers, low consumers (one cup or equivalent a day), moderate (one to five cups a day), and high (five or more cups a day). The moderate and high consumers were found to have higher levels of anxiety and depression than the abstainers, and the high consumers had the greatest incidence of stress-related medical problems, as well as lower academic performance. (6).

Caffeine and Neuroprotective Effects

Research suggests that regular coffee drinkers (1–4 cups per day) may be associated with a reduced risk of neurodegenerative disorders, including Parkinson’s and Alzheimer’s diseases. The caffeine and polyphenols in coffee may exert protective effects on the brain by reducing oxidative stress and inflammation. (7)

Reduced Mortality Risk

A large prospective study found that coffee drinkers had a lower risk of death from various causes, including cardiovascular disease, neurological disorders, and suicide. (8)

Brain Injury and Caffeine

Despite the potential benefits of caffeine in managing concussion symptoms, it is essential to note that there are currently no studies directly examining the effects of caffeine consumption on concussions in humans. 

While much of the existing research highlights caffeine’s properties, such as its neuroprotective and anti-inflammatory effects, these findings predominantly come from studies on animal models or general neurological conditions rather than concussions. Consequently, there remains a significant gap in understanding how caffeine might influence concussion recovery in humans.

Many people recovering from a concussion or brain injury will often want to use caffeine to help combat there cognitive fatigue or “brain fog”. However, the research is divided on whether or not caffeine is harmful after a brain injury. Caffeine in small amounts may be safe after a TBI, but excessive caffeine consumption could slow down the recovery process. Caffeine is a vasoconstrictor, which means it constricts the blood vessels in the brain, reducing blood flow. Without enough cerebral blood flow, the brain cannot get the vital nutrients it needs to repair itself.

On the one hand, coffee contains antioxidants that help the brain reduce inflammation and function more efficiently and help to provide neuroprotection and support mood, energy levels and focus. On the other hand, some studies show that caffeine blocks the release of adenosine, a neuroprotective agent that brings down inflammation and promotes brain healing. As a result, it could potentially slow down the recovery process. (9)

The injured brain needs a good amount of sleep to aid the healing process. It’s difficult to get that sleep in the period immediately following your injury. The recommended Brain Rest Protocol  calls for 7 to 8 hours of sleep every night. A person’s pre-injury caffeine habit can disrupt that schedule. Limiting caffeine intake may help a healing brain get the much-needed good night of sleep.

Caffeine can exacerbate some of the brain injury related symptoms such as headaches and can stimulate an already overstimulated brain but as identified above it can also help combat some of the cognitive, energy and mood issues that are associated with brain injury as well.

How Much Coffee Should I drink if I have a Brain injury or a Concussion?

This will vary from person to person based on age, sex, genetics, medications, health issues and smoking. 

The Food and Drug Administration (FDA) has stated that healthy adults should only consume about 4 or 5 cups (400 milligrams) daily to avoid potentially harmful or adverse side effects. However, for individuals with a concussion or brain injury it is suggested to be a lot lower.

Medical Director and founder of Mid-Atlantic Concussion (MAC) Alliance, Vincent Schaller, MD, DABFM, CIC. recommends no more than 100 mg., which is equivalent to 8-oz. cup of black coffee. He did note however that as headaches decrease and sleep improves, the amount of caffeine intake can be gradually increased. 

Summary:

Caffeine has been well researched and shows a lot of health benefits including neurological health benefits. Research has shown that it can help improve mood, motivation, attention, energy, focus, reaction time, learning, memory and can be neuroprotective against Alzheimer’s and Parkinsons disease. Caffeine consumption and tolerance will vary from person to person and although it can be great for someone that has sustained a concussion or TBI it should be consumed responsibly and in the first stages following a concussion or TBI coffee intake should be limited to only 1 cup a day (100mg of caffeine). 

To find out more about the negative effects of caffeine please check out this article. 

References:

  1. https://www.nature.com/articles/s41598-018-21008-6
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7132598/
  3. https://pubmed.ncbi.nlm.nih.gov/15678363/
  4. https://pubmed.ncbi.nlm.nih.gov/11713623/
  5. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2007.00665.x
  6. https://pubmed.ncbi.nlm.nih.gov/1410146/
  7. Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer’s disease. Journal of Alzheimer’s Disease, 20(s1), S167–S174. https://doi.org/10.3233/JAD-2010-091527
  8. Freedman, N. D., et al. (2012). Association of coffee drinking with total and cause-specific mortality. New England Journal of Medicine, 366(20), 1891–1904. https://doi.org/10.1056/NEJMoa1112010
  9. https://pubmed.ncbi.nlm.nih.gov/12943586/
Lemon Garlic Salmon Salad

Lemon Garlic Salmon Salad

by | May 1, 2025 | Recipes

Two Glasses with Detox Green Smoothie

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates whole foods packed with nutrients. Among the most well-researched and recommended are salmon, spinach, garlic, and tomatoes.

Each ingredient offers unique health-promoting compounds, and together, they form a powerful synergy for disease prevention and vitality.

Salmon

Rich in omega-3 fatty acids, high-quality protein, and vitamin D, salmon supports heart and brain health. A study published in the American Journal of Clinical Nutrition found that regular fish consumption, especially fatty fish like salmon, significantly reduces the risk of cardiovascular disease (Mozaffarian et al., 2005). Omega-3s are also linked to reduced inflammation to help with pain and mood and improved cognitive function.

Spinach

This leafy green is packed with iron, folate, magnesium, and vitamins A, C, and K. Spinach is especially rich in lutein and zeaxanthin, antioxidants known to support eye health. A 2016 study in Nutrients linked higher lutein intake to a reduced risk of age-related macular degeneration (Johnson, 2016). Spinach also contains nitrates, which may help regulate blood pressure.

Garlic

Garlic contains allicin, a sulfur compound known for its medicinal properties. A meta-analysis published in the Journal of Nutrition (Ried et al., 2013) found that garlic supplementation can significantly reduce blood pressure in hypertensive individuals. Garlic also exhibits antimicrobial and immune-boosting properties, making it a natural ally against infections.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant that has been linked to reduced risk of several cancers, particularly prostate cancer. A review in Molecular Nutrition & Food Research (Story et al., 2010) highlights how lycopene from tomatoes helps combat oxidative stress and inflammation. Cooked tomatoes are especially effective as heat increases lycopene bioavailability.

Extra Bonus

Spinach, salmon, and walnuts can all help to increase GABA, a chemical in the brain that can help regulate our nervous system to help us reduce feelings of stress, anger, anxiety, frustration, poor sleep and cravings for sugar. 

References:

  • Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health. JAMA, 296(15), 1885–1899.
  • Ros, E. et al. (2018). Effect of walnut consumption on lipoprotein subclasses and cholesterol efflux capacity in humans: a randomized controlled trial. JAHA, 7(12), e008819.
  • Johnson, E. J. (2016). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrients, 8(9), 605.
  • Ried, K., et al. (2013). Effect of garlic on blood pressure: A systematic review and meta-analysis. The Journal of Nutrition, 143(6), 800–808.
  • Story, E. N., et al. (2010). An update on the health effects of tomato lycopene. Molecular Nutrition & Food Research, 54(5), 567–580.

Lemon Garlic Salmon Salad

Quick and easy to prepare, and so delicious, this Salmon Salad incorporates nutrient-dense whole foods packed with nutrients.
Print Recipe Pin Recipe
Total Time 25 minutes
Servings 2
Calories 428 kcal

Ingredients
  

  • 10 oz Salmon Filet
  • 1 Lemon (juiced)
  • 1 Garlic (clove, large, minced)
  • Sea Salt & Black Pepper
  • 3 tbsp Butter (cold)
  • 4 cups Baby Spinach
  • 1 cup Cherry Tomatoes (halved)
  • 1/4 Cucumber (medium, sliced)
  • 2 tbsp Walnuts - optional (chopped)

Instructions
 

  • Preheat the oven to 375ºF (190ºC). Line a baking dish with parchment paper. Place the salmon in the dish.
  • Mix the lemon juice, garlic, salt, and pepper together and pour it over the salmon. Place the butter on top of the salmon and bake for 15 minutes or until the salmon is cooked through.
  • Divide the baby spinach evenly between plates. Top with the tomatoes, walnuts, and cucumbers. Divide the salmon between the salads and pour the residual juices all over the salmon and salad. Enjoy!

Notes

Leftovers - Refrigerate in an airtight container for up to three days.
Serving Size - One serving is 2 1/2 cups of salad with salmon.

Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

by | May 1, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is GABA?

Gamma-aminobutyric acid (GABA) is a neurotransmitter — a brain chemical that sends messages throughout the central nervous system. As an inhibitory neurotransmitter, GABA blocks or inhibits certain nerve transmissions. This slowdown in message transmission may help modulate mood and anxiety. In other words, GABA calms your nervous system down so you don’t become overly anxious or afraid. This is why GABA supplements are marketed for stress relief.

Dysregulation of GABAergic neurons can affect mental health and contribute to a variety of psychiatric and neurologic disorders such as multiple sclerosis, alcoholism, PMS, tics, Lyme-induced anxiety, PCOS, and issues experienced by neurodivergent individuals. However, low GABA can also occur in the average person without any specific health condition.

Do You Have Low GABA?

You might if you experience the following symptoms:

  • Feeling anxious, worried, or fearful

  • Unable to relax or loosen up

  • Physical tension/stiff or tense muscles

  • Easily overwhelmed

  • Feeling stressed and burned-out

  • Feelings of panic

  • Intrusive/unwanted thoughts

  • Fear of heights (and other situation-specific fears)

  • Problems with sleep

  • Spinning and attention/focus issues when anxious

  • Anger, rage, and agitation

  • Pain and/or spasms (rectum, belly, back, bladder, throat)

  • Sugar/carb cravings when stressed

  • Self-medicating with alcohol

Is This You? Then You May Want to Consider Supplementing with GABA

GABA helps calm the mind, improve sleep and anxiety, and reduce or resolve cravings for carbs, sugar, and alcohol.

How Do I Know if I Have Low GABA?

Blood or urine tests are not effective or accurate. The best way to assess low GABA is by the number of symptoms you experience from the list above.

How Should I Take GABA?

The most important thing to remember is that GABA must be taken sublingually — popping pills is not effective.
You must use either:

  • GABA liposomal sprays

  • GABA powders placed on the tongue

  • GABA lozenges that you suck on

These should be held in the mouth for 1–2 minutes. GABA creams can also be used, but the above methods are preferred.

Additional Tips:

  • Take GABA ideally 1 hour away from protein.

  • A good starting dose is 125mg.

  • Observe how you feel (refer to the checklist above) to note improvements.

  • If no change occurs, repeat the dose and check again 15 minutes later.

  • GABA lasts 3–4 hours, so you may need to repeat the dose later in the day or multiple times a day to get the optimal results.

  • Adjust your dosage every 3–7 days.

  • Sometimes, trying different GABA products is necessary to find the most effective one.

For the best GABA supplements, please go here to purchase.

GABA Warning

You need to increase dosages and frequencies slowly. If you take more than you need or increase your dose too quickly, you may experience:

  • Lightheadedness or dizziness

  • Feeling overly relaxed or sleepy

  • Difficulty getting up in the morning

  • Increased anxiety

If you take too much GABA and experience adverse symptoms, the antidote is 1000mg of Vitamin C — taken as soon as possible.
One dose is sufficient, and effects should be noticed within a few minutes, but it will also counteract the positive effects of GABA.

Why Does GABA Supplementation Not Work for Some People?

Many practitioners:

  • Recommend oral pills instead of sublingual forms.

  • Suggest once-a-day dosing instead of multiple smaller doses.

  • Prescribe a one-size-fits-all approach (which often doesn’t work).

  • Recommend doses that are too high (500–750mg).

  • Combine GABA with other supplements, making it difficult to monitor results.

When trialing GABA, you should introduce only GABA initially — not multiple supplements at once.

Other factors like low serotonin, low endorphins, candida overgrowth, or blood sugar fluctuations can also contribute to anxiety, cravings, and sleep issues.It might be necessary to address these issues alongside using GABA.

Summary

GABA is a neurotransmitter that helps people better manage feelings of being stressed overwhelmed, burnt out, feelings of frustration and anger, sugar and alcohol cravings, physical tension, difficulties sleeping and inability focus. It also can be very beneficial for certain health conditions such as results leg syndrome, tics, leaky gut, PCOS and PMS.

GABA is often overlooked or misused, so people miss out on getting the desired relief from their symptoms and optimising treatment outcomes. Choosing the right GABA supplement is crucial.

If you need support selecting the best GABA supplement, identifying if GABA is an issue for you, or implementing a proper trial procedure, please reach out to us Koru Nutrition for guidance.