Is Major Brain Fog Getting You Down?

Here Are My Top 5 Tips to Clear It Naturally

The menopause sometimes works like a lucky dip! You wake up in the mornings unsure of what today’s predominant symptom will be. But the symptom, I think, we can all relate to during the menopause is ‘brain fog.’

You can be out for lunch with friends, discussing how you saw “what’s his face, you know the one who’s mum was really nice, we saw them at that place we went to….you know that place, the one with the….erm…the coloured windows…” dah! major brain fog!

It can be embarrassing and happens to us all. Thankfully, being with friends we can all laugh it off as being one of those annoying things that happens as we hit the menopause. Sometimes though, brain fog can be scary, leaving us questioning ourselves. Especially, when we can’t remember where we parked the car! Is this just brain fog or am I spiralling into dementia?

Thankfully, more often than not, it IS just brain fog. Symptoms can be anything from forgetting names and places, feeling confused, and struggling to find the words we’re looking for. Overall, it’s one of the more frustrating symptoms.

Studies show that up to 60% of menopausal women experience changes in memory, difficulties with word and number recall, trouble concentrating, and forgetting events. One study conducted by SWAN (The Study of Women’s Health) in 2011 showed that 31% premenopausal, 44% early or late perimenopausal, and 42% of menopausal women experience absent-mindedness.

What causes menopausal brain fog?

There are many reasons why you may be struggling with brain fog around menopause, so don’t be alarmed; there is always something you can do about it once you know why.

Let’s look at the main culprits:

Dehydration: Water is needed for so many important processes to take place within the body, but when it comes to brain performance even mild dehydration can impair cognitive function.

Hormone disruption: When there is a lack of balance between oestrogen and progesterone, and or levels drop during menopause, it will also have an impact on memory as they are both known to protect brain function.

Stress: An overproduction of our stress hormone, cortisol, has a direct link to messing with our neurotransmitters in the brain, causing faulty signalling. Loading our brains with so many tasks to do, from work demands, family worries and commitments, money worries and loading our brain with extra stimuli that comes from habitual drip feeding of our brains with information from social media.

Lack of sleep: This can negatively affect our ability to focus and concentrate.

Blood sugar imbalance: These energy dips can drastically impact our cognitive function making it harder for us to concentrate and remember simple tasks. On the other hand, too much insulin production from eating high sugar and carbohydrate foods will interfere with our neurotransmitters that send messages to the brain.

Food sensitivities to diary, grains, and the big one – ‘gluten’:  You don’t have to be celiac to have problems with gluten. I know if I pig out on pizza, too much bread or croissant that I will have brain fog an hour later for sure. That’s because it leads to inflammation depending on your level of sensitivity.

An underactive thyroid: When our thyroid is not working efficiently it will affect every cell in the body, slowing metabolism and energy production. Some of the symptoms linked to an underactive thyroid can be fatigue, brain fog and memory loss.

Lack of Movement can cause fuzzy memory, forgetfulness, and poor concentration probably due to a lack of oxygen to the brain. Studies also suggest that physical activity may increase production of chemicals that promote the repair of existing brain cells as well as stimulating growth of new ones.

My Top 5 Tips for Reducing Brain Fog Naturally

1. Stay hydrated – It’s free!

Staying hydrated helps us stay alert and allows our brain to function as best it can. It is recommended to drink at least 2L of water, sipped throughout the day. If plain water seems overwhelming, try some herbal teas, ice teas, or by adding fruit to the water like lemon, cucumber, or orange slices.

Please also remember, heating during winter months will leave you dehydrated, so make sure you get outside for fresh air to clear your mind and/or open windows to let air in. Fresh air is free, so get as much of it as you can!

2. Increase intake of omega-3 fatty acids

These fats are famous for supporting a healthy brain as well as reducing levels of inflammation. They also help to restore structural integrity to brain cells that play a role in cognitive function. Studies show that omega-3 fatty acids can also enhance learning and memory.

 We can increase our omega-3 intake through diet found in foods such as:

• Fatty fish (salmon, mackerel, anchovies, sardines, and herring)
• Chia seeds and flax seeds
• Walnuts
• Oysters
• Seaweed
• Spirulina

3. Support blood glucose levels

That means having 3 meals a day. If our blood sugar levels are all over the place, it can leave you having energy dips throughout the day. You can encourage blood sugar balance by replacing highly processed foods and sweets that are high in refined sugar content with:

• A source of fibre in every meal which helps to slow down digestion leaving you fuller for longer. Think of including, a mixture of raw nuts and seeds, porridge oats, berries, apples, mixed vegetables, and salads
• Increase intake of protein rich foods with each meal, to help reduce hunger pangs and limit snacking, by introducing lean meats, pulses, and organic soy products, such as eggs, chicken, turkey, fish, lamb, lentils,  beans, tofu, and tempeh.

4. Get exercising  

It is recommended to get 30 minutes of moderate exercise each day, such as jogging, cycling, or swimming, pilates or yoga, and even dancing; choose whatever exercise you enjoy. Also, think about incorporating some weight-bearing exercises for at least 2 days a week. Exercise can promote a healthy functioning brain and studies show the positive impact of these on cognitive function. For others it can be walking the dog, walking to the shops, or spending the afternoon gardening. Just as long as you are moving!

5. Increase intake of antioxidant rich foods

Antioxidant rich foods have been shown to have beneficial effects on brain health. From helping to improve memory to having neuroprotective properties which prevent cognitive decline. Not only that; these foods also help to reduce levels of inflammation throughout the body as well as helping to keep other menopausal symptoms to a minimum (such as reducing hot flushes and supporting bone health and adrenal function).

Antioxidant rich foods are very easy to find as anything naturally colourful will be packed with these miracle enzymes:

• Vegetables (Artichokes, carrots, peppers, spinach, onions, mushrooms, etc.)
• Fruits (Apples, grapes, berries, oranges, bananas, tomatoes, etc.)
• Nuts and seeds (Walnuts, sunflower seeds, pumpkin seeds, hazelnuts, etc.)
• Dark chocolate