As we go on our Menopause journey, it is common for us to enter what I like to term the ‘wonder years’ – I wonder:
Where I left my keys?
Why I walked into a room?
What was I supposed to be doing?
What was I thinking about?
What’s so and so’s name?
Sound familiar? You start thinking you are going mad (I really did think I was losing the plot!) or it’s the onset of dementia, but if you are on your Menopause journey then it is more than likely to be brain fog.
Brain fog is a common sign on the Menopause journey and can show up as difficulty remembering words & numbers, forgetting things (where are my keys!!), absent mindedness, losing train of thought and being more easily distracted. It was one of the main signs on my Menopause journey and one that can be quite unsettling at times. My relationship with keys certainly became a challenging one for me, if I had a pound for every time I utter ‘where are my keys’ (invariably they are in my bag where I left them of locked in the garage!) then I would be living the high life in St Tropez!
Seriously though, there were times when I really did think that I was going mad or losing the plot and the worst impact was at work. I would be struggling to concentrate on even the simplest of tasks and I would find myself starring into space my mind a complete blank – not a great place to be when you’ve got deadlines to meet, and the pressure is mounting. At the time I put it down to the huge stress I was under at work, but when I looked back the reason I was struggling more than normal was because of the brain fog, and it was probably one of the contributing factors to my first breakdown in 2018.
Why do we get brain fog?
It’s down to our dear friend oestrogen again. Oestrogen plays a key role in cognitive function and affects different aspects of the brain, directly and indirectly. There are also oestrogen receptors located throughout the brain, especially in the Hippocampus, which plays a major role in learning, memory and cognition. So, when our oestrogen levels begin to drop it is no wonder it has an impact on our memory and cognition.
Self-care for brain fog
Though brain fog can be a challenging companion on our Menopause journey, there are some natural ways that can helps us deal with this companion. So, here’s my top five self-care tips to help lift the fog.
Tip 1 - Herbal Teas
There are a couple of herbal allies that can aid focus and memory and they are Rosemary (Rosmarinus officinalis) and Holy Basil (Tulsi) (Ocimum sanctum). Rosemary is known as the ‘memory’ herb and has a close affinity with the mind as it helps to improve circulation to the brain, clears the mind, heightens alertness & concentration and improves memory. Holy Basil (Tulsi) is a common herb in Ayurveda and like Rosemary it can aid circulation to the brain, and aid memory, concentration and mental clarity.
To make a Rosemary or Holy Basil herbal tea, pour a cup of boiling water onto 1 teaspoon of dried herb and leave to infuse for 10-15 minutes. Drink 2-3 times a day. Important: avoid both herbs during pregnancy.
(p.s. Pukka teas do a ‘Tulsi Clarity’ tea which makes like easier)
Tip 2 - Aromatherapy
Aromatherapy and the use of essential oils can be a great addition to your self-care tool box during the Menopause journey. Two useful essential oils for brain fog are Bergamot and our dear friend Rosemary. Bergamot, better known for giving Early Grey tea is distinctive flavour, can help to bring calmness and alertness. Rosemary can help to clear the mind and aid concentration.
Sprinkle a few drops on a tissue and inhale their scent or use in an inhaler. Or use in a diffuser near your work area (ideal for when you are working from home).
Tip 3 - Mental Wellbeing
Look after your mental wellbeing by taking regular breaks from the task at hand. If you are in an open plan working environment it can help to find somewhere quiet to sit and work for awhile away from the main throng of people.
You can also take a mindful walk when you feel your brain needs a break as this helps to clear the mind.
Keep a to do list but keep it short to stop it becoming overwhelming.
Tip 4 - Nutrition
Good nutrition can also help to lift the fog. Foods rich in Vitamin B12 (beef, sardines, salmon, eggs, milk & dairy), Omega 3 Fatty Acids (chia seeds, walnuts, salmon & sardines) and Antioxidants (blueberries, strawberries, apples & red kidney beans) are good for maintaining brain health.
Tip 5 - Exercise
Exercise is key at any stage of our lives, but it can also be a key tool for helping with brain fog. When we exercise our bodies release chemicals such as Serotonin, Norepinephrine and Dopamine, which help to boost mood, improve focus and aid brain health.
Finally, above all remember it is normal and all part of the journey, you are not going mad (though it does feel like you are) and most importantly you are not alone.
Next time I give a guided tour of the phases of Menopause and the journey to our wisdom years.
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