You know that feeling you get when you just can’t think straight? Your brain is wading through treacle and you can’t make a decision. Your memory is not what it was. You keep forgetting things: people’s names, items on your mental to-do list, something you were going to say, where you put your keys. It’s starting to get you down. It saps your energy and you feel tired all the time. Who knew that would happen at menopause?
Menopause Brain Fog
Brain fog is a common side-effect of the physical changes that occur at menopause. In my late 40s, as I entered peri-menopause, I felt like I needed a new pair of glasses to help me think straight see the world clearly. But it wasn’t my eyesight that was the problem.
Causes of Brain Fog
Brain fog is not just a result of the reduction in your reproductive hormones. It can also be related to:
- Increased levels of stress
- Lack of sleep
- Lifestyle
- Deficiencies in nutrition
If you’re experiencing brain fog and it is disrupting your life then it’s time to take action and start to think clearer and feel more energised.
Top Tips for Clearing the Fog
- Review your sleep pattern. It is helpful to keep a sleep journal for two weeks to see if there are any patterns that you can identify and take action on. (See ‘Sleep – The Wonder Drug)
- Use some basic time-management techniques to help reduce your stress. Create a To Do List every night for the following day. Prioritise the list and do the most important and urgent things first – even if they are not the easiest tasks.
- Learn to say ‘No’ assertively so you don’t end up over-committing. Say @no@ as soon as you can in the conversation. Be polite and firm. Suggest alternatives if you can.
- Reduce or eliminate alcohol. Alcohol is a depressant that has an adverse effect on your brain function. Find something else that you can drink that you would enjoy.
- Stop smoking. The chemicals in cigarettes stress your system and deprive your brain of the oxygen it needs to function effectively.
- Eat foods that are rich in Omega 3 oils that help support brain function. such as oily fish, linseeds, chia seeds, walnuts, tofu and avocados
- Take a food supplement. Zinc, magnesium and vitamin B6 have been found to be beneficial as aids to concentration.
- Stay hydrated. Lack of water to the brain can cause symptoms such as lack of focus, memory issues, brain fatigue, headaches and depression. Drink plenty of water or non-caffeinated drinks during the day.
- Take regular exercise. Exercise that raises your heart rate and breathing rate increases the flow of blood to your brain and helps to create new neural connections. If you exercise first thing in the morning it can help you with those first difficult tasks of the day.
- When you are tense or worried parts of your brain shut down and you enter the fight/flight/freeze state. Relaxing allows your brain to function at it’s best. You can use simple breathing exercises, meditation, yoga, Tai Chi or Pilates.
There are lots more tips and techniques in the 30 Days To A Smarter Menopause Programme